A soft trot under the sun, an informal cycling session or even a quick walk may seem less intensive compared to a high intensity interval training. However, as an Insider article suggests, sometimes slowing down is the key to really unlocking its aptitude potential.
Why the deceleration can accelerate your progress
According to Dr. Morgan Busko, a sports medicine doctor in Newyork-Presbyterian/Columbia University Irving Medical Center, the concept of training in zone 2 focuses on the exercises at a more relaxed rate while maintaining the low heart rate. This approach is immensely beneficial to all, from the rookie corridor to the consummated marathon.
“Exercising in zone 2 helps you strengthen your aerobic resistance base,” explains Dr. Busko. “Surprisingly, running longer at a relaxed pace sets the bases to run in the long term.”
Understanding of heart rate areas: the core of effective training
To get the best training in zone 2, one must be familiar with heart rate areas. Its maximum heart rate, calculated as 220 minus its age, is the reference point around which these areas are structured:
– Zone 1 (50% – 60% or maximum heart rate): Perfect for light training or active recovery.
– Zone 2 (60% – 70% or maximum heart rate): Ideal to build aerobic resistance. This is the area where you can speak efforts without gasping.
– Zone 3 (70% – 80% or maximum heart rate): Challenging, but sustainable.
– Zone 4 (80% – 90% or maximum heart rate): Reserved for high intensity exercises.
– Zone 5 (90% – 100% or maximum heart rate): Pressing the limits with almost maximum efforts, maintainable for the durations of the letters.
For a practical understanding, if its maximum heart rate is 190, its heart rate frequency zone 2 The exercises must pass between 114 and 133 beats per minute.
Zone 2: The mechanism behind the improved resistance
The wonders of the training of zone 2 are in its physiological effects. Dr. Busko cites the research that points to the “Polarized Training” model, which approaches that approximately 70% to 80% of its training should be of low intensity, and the rest must have high intensity exercises.
When they are dedicated to cardiovascular or aerobic exercises, our bodies use oxygen to feed the muscles. At the time we increase our intensity of the exercise beyond the warning oxygen, we make the transition to anaerobic training, such as running or lifting weights. This change means that our body begins to exhaust the glucose stored.
Training more in zone 2 condition your body to stop this change, which improves resistance. On a cell scale, the exercises in zone 2 increase mitochondria, amplifying the power of muscle tissue. Simultaneously, trains the body to burn fat over carbohydrates to obtain energy, delaying glucose consumption.
Training training diversification of zone 2
Dr. Busko recommends balanceing training in zone 2 with other training, such as weightlifting or circuit training. “For those involved in high intensity regimes such as Crossfit or HIIT, the incorporation of exercises in zone 2 can increase resistance without having an excessive explanation.”
In addition, it is crucial to listen to your body. If your muscles are sore or feel exhausted, it could be an indication to reduce. The introduction of rest days, practicing yoga or swimming can offer the necessary respite.
Simplicity about rookie metrics
For those new in aerobic exercises, such as running, Dr. Busko suggests focusing on joy instead of metrics. Choose your favorite routes, invite friends and gradually modify.
Advanced corridors can also benefit from occasionally disconnection of statistics. “The excessive emphasis of the metrics could overcome the pure enjoyment of the race,” advises.
In essence, the training of zone 2, with its emphasis on the slower but effective training, a will of the adage that sometimes is less.
If you aspire to validate your physical knowledge even more, consider the simulated expert test of the Trainer Academy for ACE exam. This not only exacerbates its understanding of the principles of physical aptitude, but also provides a structured approach to refine its training methods.
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