Zone 2 training why?
Zone 2 training is a popular term among fitness enthusiasts and athletes. It refers to a specific intensity of cardiovascular training that can help improve athletic performance and decrease the risk of injury.
Zone 2 is one of five heart rate zones you can enter when training. It usually refers to intensities where your heart rate is 60-70% of your maximum, with most athletes choosing cardiovascular exercises like walking, running, cycling, and swimming to achieve this.
The benefits of incorporating a large amount of lower-intensity work into your training schedule (also known as polarized training) are well-documented. Not only can this concept help create a more sustainable exercise routine by preventing you from burning out or becoming injured through overtraining, but studies have also shown it can improve athletic factors including strength and cardiorespiratory function. Research has even found it can be more efficient than alternative training methods such as HIIT and high-volume training for upping several benchmarks of athletic performance such as VO2 peak, time to exhaustion and power output.
To calculate your zone 2 heart rate, you can use the Karvonen formula, which takes into account your resting heart rate and maximum heart rate ¹. Once you have calculated your zone 2 heart rate, you can use it to guide your training and ensure you are working at the right intensity level.
Incorporating zone 2 training into your workout routine can help you achieve your fitness goals and improve your overall health and well-being. However, it's important to work with a qualified fitness professional to ensure that you are training safely and effectively.
Want to learn more:
(1) Zone 2 training: Definition and benefits | Live Science. https://www.livescience.com/zone-2-training.
(2) What is Zone 2 Training? - Laura Norris Running. https://lauranorrisrunning.com/what-is-zone-2-training/.
(3) Zone 2 Training: Benefits for Cardio Endurance and Longevity, and How .... https://www.livestrong.com/article/13776662-what-is-zone-2-training/.
(4) ASICS FrontRunner - What is Zone 2 Training?. https://www.asics.com/gb/en-gb/frontrunner/articles/what-is-zone-2-training.
(5) Zone 2 Training: What Is It? How to Do It? | The Art of Manliness. https://www.artofmanliness.com/health-fitness/fitness/zone-2-training/.
