Exercise is good for health no matter what it is. But when it comes to figuring out the best type of training for weight loss, opinions are varied (and sometimes conflicting).
Fortunately, we can turn to science to guide us towards the best way to burn fat and lose weight.
Various studies on the subject suggest that training in zone 2 is one of the best forms of exercise we can do to improve metabolic health and overall well-being.
But what exactly is zone 2 training? How does it work and what are its benefits?
Elevate Your Exercise: How to Develop a Mindset for Workouts
Desk Yoga: 8 Simple Exercises to Do Every Day
The Best Workout for Losing Weight is “in Zone 2”: Here’s What it Means
What is Zone 2 Training?
Zone 2 training is a practice of physical exercise that is defined as moderate intensity, corresponding to about 60-70% of a person’s maximum heart rate.
To better understand, doing a workout in zone 2 means being able to sustain the pace of aerobic exercise without significant feelings of muscle tension or breathlessness.
During zone 2 training, it’s important to maintain a steady and sustained pace for an extended period, which can range from 30 minutes to several hours.
By engaging in moderate-intensity sports practices, the body primarily burns fat to obtain energy, making this type of training particularly suitable for weight loss, improving fat burning, and increasing efficiency in oxygen utilization.
Different Intensities of Physical Exercise
To better understand what zone 2 training involves, let’s place it on a spectrum:
- Zone 1: very light intensity. This type of training is also called “active recovery” and includes any activity that is more rigorous than rest; such as leisurely walks, stretching, or yoga.
- Zone 2: sustainable and moderate-intensity exercise. This type of exercise maximizes fat burning. Examples include brisk walking, jogging, or cycling.
- Zone 3: vigorous aerobic exercise. These are exercises where the level of effort is high enough that you cannot maintain a conversation. When training in zone 3, you should not be able to continue for more than 30 minutes.
- Zone 4: intense anaerobic exercise. These are even more intense efforts, which can lead to muscle soreness and breathlessness.
- Zone 5: high-intensity anaerobic/sprint exercises. In this zone, almost maximum heart rate is reached, such as when doing high-intensity interval training (HIIT) or a 100-meter sprint.
All physical activity, regardless of the zone, will benefit your health in some way. However, if your goal is to burn fat, zone 2 offers specific benefits related to weight loss.
Move to Improve Your Focus: 3 Easy Exercises to Do
How to Exercise (Even When You Don’t Feel Like It)
What Kind of Exercises to Do
During zone 2 training at moderate intensity, the main goal is to maintain a steady and sustained pace for an extended period, usually ranging from 30 minutes to several hours.
For this reason, the activities we can do to reach zone 2 are varied; although all have the main goal of stimulating our cardio-respiratory system.
Running, cycling, swimming. But also dancing, hiking, or any other aerobic activity that keeps the heart rate between 60-70% are therefore considered the most suitable for burning fat and losing weight.
However, it’s important to monitor heart rate during exercise to ensure you stay within the target zone.
Not Just for Weight Loss: Here are All the Benefits of Zone 2 Training
Because it’s characterized by moderate intensity, this type of training is particularly effective for burning fat and losing weight.
By keeping the heart rate within this intensity range, the body is able to primarily use stored fats as fuel, thus contributing to body fat reduction and weight loss. This is why this form of exercise has become so popular.
But the benefits of zone 2 training aren’t limited to weight loss.
This form of exercise also improves metabolic flexibility, the body’s ability to effectively use different energy substrates, including fats and carbohydrates, during physical activity. This means that the body becomes more efficient in using energy optimally.
Other health benefits include improved lung capacity, increased cardiovascular endurance, and reduced risk of chronic diseases such as diabetes and heart disease.
Finally, since this type of training is suitable for people of all ages and fitness levels, it’s an ideal option for those who want to exercise and see results without feeling overwhelmed. Since zone 2 training is less demanding than other types of high-intensity exercise, it’s less likely to cause muscle soreness and excessive fatigue, allowing you to stay motivated day after day.
This article first appeared on Grazia.it
