An exercise that is less intense but still helps burn fat may sound too good to be true. However, a popular training method called “Zone 2” promises exactly that.
So, what is Zone 2 training, and can anyone benefit from it?
“Zone training is based on how close you are to your maximum heart rate,” explained Carmine Ciliento, a fitness manager at Crunch Fitness in New York, in an interview with Fox News Digital.
This training method measures how hard your body is working and what type of energy it uses. Different heart rate zones use different fuel sources.
“Zone 2 means exercising at about 60% to 70% of your maximum heart rate,” Ciliento said.
To estimate your maximum heart rate, you subtract your age from 220. For example, a 55-year-old’s maximum heart rate would be about 165 beats per minute (bpm). You can track your heart rate with wearable devices like fitness trackers or sports watches. Many cardio machines also show your heart rate during exercise.
Benefits of Zone 2 Training
Your heart rate zone shows how hard you are working and what fuel your body uses, said exercise physiologist Chris Travers from the Cleveland Clinic.
When your heart rate is higher, your body burns more carbohydrates and protein for energy, and less fat. But in Zone 2, about 65% of the calories you burn come from fat, according to the Cleveland Clinic.
“Zone 2 is helpful because you can do more cardio without putting too much stress on your body,” Ciliento told Fox News Digital.
For beginners, exercising above Zone 2 can be too hard. So most of their workouts should start in this zone.
People who are already fit or athletes may not see as much benefit from Zone 2, Ciliento said. For him, as an endurance athlete, Zone 2 is useful for recovery.
How to Reach Zone 2
The Cleveland Clinic groups Zones 1, 2, and 3 as moderate-intensity aerobic exercise.
In Zone 2, you should be able to hold a light conversation but may need to pause occasionally to catch your breath. This is called the “talk test.”
Travers told the Cleveland Clinic, “Zone 2 is a moderate and easy effort. Don’t worry too much about hitting exact numbers, especially if it makes exercising less enjoyable.”
For most people, a brisk walk can bring them into Zone 2, Ciliento said.
Other moderate aerobic activities include biking, swimming, or even mowing the lawn, according to the Mayo Clinic.
