Zone 2 Training to Lose Fat and Improve Health

December 20, 2023
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Fat Loss
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5
MIN

What is Zone 2 Training?

Zone 2 refers to the different Heart Rate (HR)Training Zones, with "2" being the second zone. Each "zone" represents a different percentage of your Maximum HR level. As you progress through the zones your body creates energy differently. With Zones 1 and 2 using mostly Fat, 3 and 4 using mostly Carbohydrates, and 5 using Carbohydrates/ATP/PC. 

Zone 2, is training that is light to moderate intensity, which you will develop a light sweat and increased breathing. This focuses on your aerobic activity which uses your cardiovascular system to absorb and transport oxygen.

Why is Zone 2 Important?

Zone 2 training is important and beneficial for multiple reasons.

Improves Zones 3, 4, and 5 - Developing this aerobic efficiency benefits all the zones above it. This unfortunately does not work in reverse, training in Zone 5 will not benefit Zone 2 nearly as much as Zone 2 will benefit Zone 5.

Improves you Mitochondria Efficiency - As the powerhouse of the cell the mitochondria are the engines. They give your cells fuel to repair and do work, the stronger your mitochondria are the healthier you are. This will allow you to better process glucose, fat, and produce energy. This does mean your body will not only be able to handle carbs and fat better but you will be able to more efficiently provide cells with energy.

Improves Insulin Sensitivity - Because of the effects on your mitochondria, Zone 2 will increase your insulin resistance. Which may help you prevent Type 2 diabetes. Also, this may reduce insulin spikes after large meals.

Improve Lactate Clearance Capacity - Lactic Acid builds when we use anaerobic energy. This is causes muscle cramps, body aches, muscle exhaustion, etc. The more efficiency you can prolong this the better you can perform anaerobically. Which means Zone 2 will help your ability to train in Zone 5 (sprinting or resistance training) longer and more efficiently.

Fat Burn Zone - At this level of intensity the preferred energy supply source of the body is fat. At higher levels your body will use carbohydrates, glycogen (ATP), or creatine (PC). If would like to target fat as an energy source this intensity is ideal for you.

How do I train in Zone 2?

Training in this zone is a light to moderate intensity, where you develop a light sweat and have increased breathing. Technically, a simple calculation to find this target heart rate zone is:

220 - Your Age = Estimated Maximum Heart Rate

Zone 2 is 60-70% of your Estimated Maximum Heart Rate

Example: 30 year old Person

220 - 30 = 190

60% of 190 is 114 BPM

70% of 190 is 133 BPM

Zone 2: 114 - 133 BPM

The goal of your training will be to exercise within this range for an extended period of time. For your mitochondria to kick into gear you will need to exercise for about 20 minutes, therefore you will only start to benefit from this training after 20 minutes. Ideally, these workouts should last between 45 and 90 minutes.

Zone 2 Exercises

The best part about Zone 2 training is that this is not a high intensity training zone. You can reach this by doing a fast walk, light jog, a bike ride, a hike, playing tennis, etc. Put on your heart rate tracker and find the exercise that works for you.

Adding Zone 2 to your Workouts

With all the scientific data, it would be beneficial for everyone to add Zone 2 training to their workout routine. You will burn fat, improve athletic performance, and improve overall cell health. This is exercise is easy on your body and can be combined with resistance training.

Often the best way to implement this would be to put it on days in between resistance training days.

Day 1 - Resistance

Day 2 - Zone 2

Day 3 - Resistance

Day 4 - Zone 2

Day 5 - Resistance

Day 6 - Zone 2

This will give your muscles and joints a break after strenuous resistance training sessions. Throw on the headphones and listen to a good podcast for an hour, it will be over before you know it.

What is Zone 2 Training?
What is Zone 2 Training?

Zone 2, is training that is light to moderate intensity, which you will develop a light sweat and increased breathing.

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