The best workout to lose weight and improve physical performance? Easy, just train “in zone 2”. Here’s what it means
Physical exercise is good for your health whatever it is. But when it comes to figuring out the best workout for weight loss, there are many (and sometimes conflicting) opinions. Fortunately, we can use science to guide us on the best way to burn fat and lose weight. Various research on the topic suggests that training in “zone 2” is one of the best forms of exercise we can do to improve metabolic health and all-round well-being.
But what exactly is zone 2 training? How does it work and what benefits does it have?
What is zone 2 training?
Zone 2 training is a physical exercise practice that is defined as a moderate intensity, which corresponds to approximately the 60-70% of heart rate maximum of an individual. When training in zone 2, it is important to maintain a constant and sustained rhythm for a prolonged period, which can vary from 30 minutes to several hours.
By following moderate intensity sports practices, the body mainly burns fat for energy, making this type of training particularly suitable for losing weight to improve fat burning and increase the efficiency of oxygen use.
The different intensities of physical exercise
To better understand what training in zone 2 consists of, let’s put it into a spectrum:
– Zone 1: very light intensity
– Zone 2: Sustainable, moderate intensity exercise
– Zone 3: Vigorous aerobic exercise
– Zone 4: Intense anaerobic exercise
– Zone 5: High-end anaerobic/sprint exercises
All physical activity, regardless of area, will benefit your health in some way. However, if your goal is to burn fat, zone 2 offers specific benefits related to weight loss.
What kind of exercises to do
When training in zone 2 at a moderate intensity, the main goal is to maintain a steady, sustained pace for an extended period, usually ranging from 30 minutes to several hours. Activities include running, cycling, swimming, dance, hiking, or any other aerobic activity that keeps the heart rate between 60-70%.
Not just for losing weight: here are all the benefits of training in zone 2
Precisely because it is characterized by moderate intensity, this type of training is particularly effective for burning fat and losing weight. By keeping your heart rate within this intensity range, your body is able to primarily use stored fat as fuel, thus contributing to body fat reduction and weight loss. But the benefits of training in zone 2 are not limited to weight loss. It also improves metabolic flexibility, lung capacity, cardiovascular resistance, and reduces the risk of chronic diseases.
Finally, as this type of training is suitable for people of all ages and fitness levels, it is an ideal option for those who want to exercise and see results but without feeling overwhelmed. Since training in zone 2 is less demanding than other types of high-intensity exercise, it is less likely to cause muscle pain and excessive fatigue, thus allowing you to keep motivation high day after day.