Train Like a Pro with Zone 2 Training

Do you want to improve your athletic performance, decrease your risk of injury, and boost your health and longevity? If so, you might want to try zone 2 training, a low-intensity cardio workout that can have big benefits for your body and mind.

What is Zone 2 Training?

Zone 2 training is a type of exercise that keeps your heart rate between 60% and 70% of your maximum. This means you are working hard enough to get some aerobic benefits, but not so hard that you can’t hold a conversation or breathe comfortably. You can do zone 2 training with any cardio activity, such as walking, running, cycling or swimming.

Why Zone 2 Training is Good for You

Zone 2 training has many advantages over other types of training, such as high-intensity interval training (HIIT) or high-volume training (HVT). Here are some of the reasons why zone 2 training is good for you:

• It improves your endurance, resilience and aerobic base, which means you can exercise longer and harder without getting tired or injured.

• It helps you burn fat more efficiently, which can improve your body composition and metabolic health. Metabolic health is linked to lower risk of chronic diseases such as diabetes, heart disease and cancer.

• It trains your mitochondria, the tiny powerhouses of your cells, to function better. This can enhance your energy production, cellular health and longevity.

• It prevents you from overtraining, which can lead to burnout, fatigue, inflammation and poor performance.

How to Do Zone 2 Training

To do zone 2 training, you need to know your maximum heart rate, which you can estimate by subtracting your age from 220. Then, you need to monitor your heart rate during exercise using a device such as a fitness tracker or a chest strap. Alternatively, you can use physical cues such as your breathing or your ability to talk to gauge your intensity level.

You should aim to do zone 2 training at least 80% of the time, and mix it with some higher intensity work (such as sprints or hill repeats) for the remaining 20%. This is called polarized training, and it has been shown to be more effective than other training methods for improving various aspects of athletic performance.

The exact amount of zone 2 training you need per week depends on your goals, age and fitness level. For example, if you are an older athlete who wants to stay healthy and active, you might do more zone 2 training than a younger athlete who wants to compete at a high level.

The Bottom Line

Zone 2 training is a simple but powerful way to improve your fitness, health and longevity. By doing low-intensity cardio workouts most of the time, you can reap the benefits of better endurance, fat burning, mitochondrial function and injury prevention. So what are you waiting for? Grab your heart rate monitor and get ready to train like a pro with zone 2 training!