June 3, 2024

Understanding Zone 2 Training

The Psirenity Health June fitness challenge is all about cardio! This month we will focus on three different but equally important cardio formats, ideally for your Monday, Wednesday and Saturday cardio workouts. We will cover Zone 2, Low Aerobic work, High Intensity Interval Training (HIIT) and Norwegian 4x4 VO2 Max Training. Any workout can be done on any day.

First up – let’s look at Zone 2, Low Aerobic work which focuses on maintaining a steady, moderate intensity where the heart rate stays within 60-70% of its maximum. This zone is often referred to as the “fat-burning zone” because the body relies more on fat for fuel at this intensity.

Fitness Benefits:

Regular Zone 2 training improves the efficiency of the cardiovascular system. It enhances the heart’s ability to pump blood and improves the muscles’ ability to utilize oxygen. This foundational aerobic capacity supports higher-intensity efforts and endurance activities, making it easier to perform daily tasks and engage in prolonged physical activities without fatigue.

Health Span and Longevity:

Zone 2 training is gentle on the joints and suitable for individuals of all fitness levels, including beginners and older adults. Its low-intensity nature reduces the risk of injury, making it a sustainable exercise option. Consistent Zone 2 work can lower blood pressure, improve cholesterol levels, and enhance metabolic health, all of which contribute to a longer, healthier life.

How Do You Know You’re In Zone 2:

The easiest and most accurate way to determine if you’re staying in Zone 2 is to use a heart rate monitor. You should stay within 60-70% of your maximum heart rate. If you don’t know your maximum heart rate you can approximate it by subtracting your age from 220. If you don’t have a heart rate monitor a simple rule is that you should be able to maintain a conversation while exercising without much difficulty, and your breathing should be slightly elevated but still comfortable.

With the weather improving you can get outside or use your favourite piece of gym equipment to get that heart pumping! Don’t forget to track your progress on the Psirenity Health App.