Should be poured into zone 2 low-level intensity aerobic Your body is performed primarily on the heart plot fat for fuel. The 2nd Zone will build the Aerobic Foundation, which is needed Long, healthy life– Exceeding your body. It is part of the 5 zone used to strengthen the workshop speed and oxygen consumption.
Why is the “zone 2”
The zone 2 is often “Oil burn zone“Because it maximizes the use of the use as a fuel source of oil.
The intensity of exercise is usually divided into five zones:
You are exercising in zone 2 60-70% of your maximum heart rate. You can hold the conversation, breathing is stable and it thinks it is stable for a long time to walk quickly, running slowlybike or rowing.
Science behind the area 2: Why is it working
1. Fat oxidation
Rank 2 MitoChonDrial densityTo allow the muscles to burn more fat during rest and exercise (Holozzy & 1976).
2. Hitochordian health
The mitochondria is energy factories of your body. 2-zone 2 propagation Mitochondria bioogenesisImproving a decline in dependent and dependent age (Lanza, etc.).
3. The most improved voou max
Improves longevity with Vob₂ Max-A servise aerobic training. Even the moderate growth reduces the heart veins and completely risk of death (Coda and Al., 2009).
4. Insulin sensitivity and fat loss
The zone 2 improves glucose to top and Insulin sensitivityAnd it is an ideal means to prevent body fat and prevent 2 diabetes (Rechkender and Al., 2010).
Cardio and long life in zone 2
Constant Aerob reading – is especially shown in the zone 2:
- Reduce The risk of cardiovascular disease
- Improve Vou max maxThe main predictor of life
- Support MitoChonDrial functiondecreases with age
- Lower Chronic inflammation and oxidizing stress
Show a strong connection between the research Interline Fitness and for life. 2018 Jama Mandsewer and reading by others. found a higher fitness level (measured through Voo Maxi) Decrease in mortality rateindependent of age, gender or combo.
2 VS HIIT: This is more obese?
The 2-zone is used first fat for fuelat the same time Glad Use carbohydrates. HIIT flies calories quickly, but increases cortisol and fatigue. Although not intense as Hit, the zone 2 improves Capacity of aerobic volume over time. Supports a better performance in all other zones on a strong database.
When the zone should choose 2 vs hello
| Goal | The best training |
|---|---|
| Fat adaptation | Zone 2 |
| Fast results | Glad |
| Hormonal balance | Zone 2 |
| Vow Messi’s intensity | Were both merged |
| Restoration and stability | Zone 2 |
How to find your zone 2 heartbeat
Use the maximum heart rate formula (220
The easiest way to calculate the zone 2 is to use the following:
2 hr = Max Max XR 60-70% zone
Max HR ≈ 220 – Your age
Example: For 40 year old:
- Max hr = 180
- Zone 2 = 108 to 126
Test speech test or RPE method
- You need to speak in full sentences.
- Sensitive voltage levels (RPE) must be 10 to 4-5.
Sample zone 2 curriculum
Weekly General Information
| Day | Activity | Duration | The purpose of HR zone | Notes |
|---|---|---|---|---|
| Monday | Course 12-3-30 Runway | 30 min | 60-65% of XRMAX | Great starting week; may be less affected |
| Tuesday | Trained + Lighting bike | 20-30 min (Cardio) | 60-70% HRMAX | Pairing with weight; Easily next time |
| Wednesday | 2-zone is running or riding a bicycle | 60 min | 65-70% HRMAX | Keep in a steady pace |
| Thursday | To rest or walk a light mobility | 30-45 min (optional) | 1-2 zones | Voluntary recovery or walk |
| Friday | Oars, ellipticalor swimming | 60-75 minutes | 60-70% HRMAX | Trains to reduce joint stress |
| Saturday | Teaching strength and walking long | 20-30 min | 60-70% HRMAX | The best for building forces |
| Sunday | Rest or optional zone 2 session course | 30 min | 60-65% HRMAX | Optional; wonderful for active recovery |
How to personalize this plan
For beginners
- 30-45 min stations, 3 days per week
- Hold the observation at the bottom ends (HRMax 60-65%)
- Use the rye, elliptical or bike to live together
- Include 5-10 minutes every week
For the intermediate / developed
- Use more weekends (30-60 + min) to enhance endurance
- 2 sessions per 4-5 + zone per week
- Mix Madirians: Bicycle, Run, Rowing, Swimming
- Including high sessions from time to time (for modern oil
How to set up a fitness level
- Beginners: Start 2-3 times a week from 30 minutes
- Intermediate: 3-4 hours per week
- Endiness: 6+ hours zone 2 weeks
Who should put zone 2 first?
- Beginners: Lowly impressive access to fitness
- Endiness: Build an aerobic base
- Big adults: Heart, brain and joint health support
- Overweight individuals: Fat loss and insulin sensitivity
- Burnt lifts: Restoration and improves hormonal balance
General errors to prevent
- Very difficult exercise: If you breathe or cannot talk, you left zone 2. Defeat this purpose.
- Observation of heart rate: It’s hard to feel the zone without a monitor 2, because if you are fit.
- I am looking forward to quick results: Fat loss and vou mahawym improvements For several monthsis not the day. But the results are stable and deeply developed.
Feeches 2-Zone 2 Reading
Can I walk in zone 2?
Yes! For beginners or older adults, it can be enough to get body to stay in zone 2.
How long do I have to stay in zone 2?
Sessions must continue At least 30 minutes45-90 minutes for most optimal privileges.
2-zone to lose fat?
Yes, especially in combined with proper nutrition. If the 2nd zones are done consistently, you can lose a riskless oil.
Do you need a heart rate speed?
It is very recommended. Optical monitors (wrist) is good, but the chest is more accurate.
Final thoughts
The 2nd Zone is one of the most important strong, proven and neglected Teaching forms. It losing fat, support cell health, cardiovascular resistanceAnd long life is equal and stable.
Instead of pursuing intensity, try to develop conformity with zone 2. With the passage of time you:
- More energy
- Better endurance
- Loss of oil
- Improved blood sugar
- Long-term health
Literature
- Hososzy, Joe, & Sabot, FW (1976). Biochemical adaptations to muscular endurance exercises. Annual review of physiology.
- Lanza, IR, and others. (2008). Durable exercises as the fight against aging. Aging.
- Codama, S. and others. (2009). The fitness of the cardsu is completely mortal to death. Jama.
- Mandsager, K. and and et al. (2018). Association of cardsual products with long term. The jama network is open.
- Rechkender, MH, etc. (2010). The effect of exercise on insulin sensitivity and fat distribution. Diabetes.
- Brux, toa, & Fahyl, TD (2004). Physiology of exercise: Human bioenergy and its applications.
