Why Zone 2?

The last blog explained what zone training is.  It also explained a few easy ways to determine what zone you are training in.  Once you identify what zone you’re exercising in, you can adjust the intensity up or down to stay in your targeted zone. 

So why all the hype about zone 2 exercise?  If your goal is to lose some weight, zone 2 exercise seems to be the sweet spot.  At this intensity, our bodies utilize fat for energy at its most efficient rate.  If we exercise in zone 1, and we are leaving some efficiency on the table and if we exercise too hard, our body shifts to using mostly carbohydrate as opposed to fat.  Burning fat, also helps reduce our “bad cholesterol” LDL levels, and increase the “good cholesterol” HDL.

For people that are concerned about developing type II diabetes, or are “pre-diabetic,” zone 2 exercise can help by improving mitochondrial efficiency.  This in turn enhances insulin sensitivity which results in a steadier blood sugar level.  With a more even blood sugar level, the desire to seek out foods high in sugar should be reduced. 

Finally, zone 2 exercise is sustainable because it is not hard!  If you read the previous blog, you might recall, that if you are in zone 2, you can speak in full sentences.  Remember, most of us will exercise too hard when we first get started with exercise. The talk test helps keep that in check.  After a few outings, you will easily recognize if you are exercising too intensely.  By keeping the intensity low, the likelihood of having post exercise soreness should decrease. Exercising for 20-30 minutes, most days of the week can provide you with all the benefits explained in this article.

Hopefully this helps to clarify how to use zone training, and the wide-ranging benefits of zone 2 training.  If you have questions, we would be happy to meet with you. Call the office if you would like to learn more.