The workout that motivates you to exercise even more

Is Zone 2 Cardiovascular Resistance Training for you?

If you are looking for an optimal state of well-being, you know that regular exercise is a fundamental pillar, isn't it? And if you practice any type of cardiovascular resistance training such as jogging, running, swimming, or cycling, you will be interested in learning about Zone 2 training.

Zone 2 training is a modality that, although practiced for a long time, has recently gained recognition for its remarkable benefits, so relevant and motivating that you may want to incorporate it into your exercise routine. Let me explain what it is all about and compare it with other types of training and what I propose for you to stay in complete shape throughout your life.

What is Zone 2?

Zone 2 is defined as an intensity range in which you work at 65-70% of your maximum heart capacity, where exercise intensity is maintained below the lactate threshold, which helps to maintain fat as the main energy source. The body maximizes fat oxidation while saving glycogen (sugar) reserves, allowing you, depending on your training level, to exercise for longer before experiencing energy exhaustion.

This 65-70% intensity range can be determined by measuring a person's maximum heart rate (MHR) and calculating their reserve zone, which is actually very easy to calculate: the formula requires subtracting your age from 220, which results in 100% of your maximum capacity, and in fact, it is not advisable to stay at this frequency for a long time.

For men: 220 – your age = 100% of your maximum capacity

According to cardiologist Martha Gulati, the most accurate formula for women is 206 – (0.88 x your age) = 100%

Multiply that result by 65 and then divide it by 100. The result is 65% of your maximum heart capacity.

Your heart rate at 65% allows you to train safely, reducing the risk of affecting the heart muscle and laying a solid foundation for sporadic intense workouts.

For those who do not have a heart rate monitor, a good indicator of being in this zone is the ability to maintain a short conversation during exercise. Activities such as jogging, swimming, or cycling are ideal examples for training in this zone.

Benefits of Training in Zone 2

Zone 2 training offers multiple benefits. It increases aerobic capacity, improving the body's efficiency in using fat as an energy source instead of relying on carbohydrates and proteins. This is not only advantageous for body composition but also contributes to keeping the metabolism active for up to four hours after exercise. (study)

Another benefit of Zone 2 training is the improvement in mitochondrial density and function, increasing the muscles' ability to efficiently use fat even during prolonged efforts. (study)

Additionally, it strengthens the cardiovascular system, reduces the risk of heart disease, and promotes significant mental well-being. (article)

Zone 2 training is one of the different ways you can approach exercise and get tangible results. Recently, I presented a video about NEAT or caloric expenditure through activities that are not part of a structured exercise program. Similarly, there is high-intensity interval training. Let's compare Zone 2 with the others so you can clearly choose how to structure your training.

Zone 2 Training vs. NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to the energy we expend in daily activities that are not formal exercise, such as walking, cleaning, or even standing. Although NEAT is crucial for total daily caloric expenditure, Zone 2 training focuses on specifically improving aerobic capacity and contributing to cardiovascular health. Both approaches are complementary: while NEAT promotes an active lifestyle, Zone 2 training helps build a solid aerobic base.

Zone 2 Training vs. High-Intensity Interval Training (HIIT)

High-intensity training (HIIT) is characterized by brief periods of maximum effort followed by rest. While this method can be effective for rapidly burning calories and improving cardiovascular capacity, it has disadvantages, especially for people in our age group. The risk of injury and exhaustion is higher, and many may find it difficult to maintain this modality long-term. In contrast, Zone 2 training offers a more sustainable and safe option, ideal for building a solid foundation before incorporating high-intensity intervals.

Zone 2 Training vs. Prolonged Medium-High Intensity Intervals

High-intensity interval training also involves alternating between periods of effort and rest, but with a focus on longer efforts at medium-high intensity. While this type of exercise can be beneficial, Zone 2 training allows individuals to develop endurance and adaptability, which can facilitate the transition to more intense training without the same level of injury risk.

My Cyclic Training Proposal

I recommend implementing a cyclic training approach, where different types of exercises are alternated. For example, Zone 2 training can be combined with strength or HIIT sessions, allowing the body to recover and adapt. This not only improves cardiorespiratory fitness but also minimizes the risk of stagnation or injuries. Exercises such as jogging, swimming, or cycling, either on a stationary bike or outdoors, are excellent options to incorporate into this cycle.

How to Start with Simple Steps to Incorporate Zone 2 Training

If you are interested in starting to incorporate Zone 2 training into your routine, here are some simple steps to follow:

Know Your Maximum Heart Rate (MHR):

To calculate your MHR, subtract your age from 220 (if you are male). For example, if you are 40 years old, your approximate MHR would be 180 beats per minute (220 - 40 = 180). This is not exact for everyone, but it is a good starting point.

Establish Your Zone 2:

Calculate 65-70% of your MHR. Following the previous example, your Zone 2 would be between 117 (65% of 180) and 126 (70% of 180) beats per minute.

Choose Your Cardiovascular Activity:

Choose an activity you enjoy, whether it's jogging, swimming, cycling, or brisk walking. The key is that it allows you to maintain a short conversation while exercising.

If Possible, Use a Heart Rate Monitor:

If you have access to a heart rate monitor, use it to ensure you stay in Zone 2. If you don't have one, remember that the ability to speak a few words during exercise is a good indicator that you are at the right intensity.

Start with Short Sessions:

Begin with 20 to 30-minute sessions, 2-3 times a week. As you feel more comfortable, you can increase the duration and frequency, always listening to your body!

Incorporate Progressively:

As you adapt to Zone 2 training, consider adding interval sessions or increasing intensity. This will help you continue to challenge yourself and improve your fitness.

Listen to Your Body:

Pay attention to how your body feels during and after exercise. If you experience excessive fatigue or discomfort, adjust the intensity and duration of your sessions.

Be Consistent:

The key to seeing results is consistency. Try to maintain a regular routine and don't get discouraged if it's difficult at first. Over time, you will notice improvements in your endurance and overall well-being.

Enjoy the Process:

Find joy in physical activity. Listen to music, join a group, or find a workout partner; for some people, this is important and helps them commit to their goals. Exercise should be a rewarding experience.

Consult a Professional:

If you have any pre-existing medical conditions or doubts about starting an exercise program, consider consulting a doctor or a certified personal trainer. I myself am available and respond to questions and comments on my YouTube channel or in the "contact" section of my website www.johannakoelle.com. We are here to help each other.

Zone 2 training is presented as an effective and sustainable strategy for those seeking to improve their cardiovascular health and maintain an active lifestyle. By understanding and applying this modality, you will be laying the groundwork for healthy aging and a better quality of life. I invite you to explore this approach in your exercise routines and find a balance that benefits you long-term.