Zone 2 fitness training hits heart rate ‘sweet spot’ for optimal fat burning
Zone 2 training, also known as the “fat-burning zone,” is a trending exercise method that offers all the fat-burning benefits of more intense workouts while taking a milder approach. This form of exercise is based on an individual’s proximity to their maximum heart rate, with Zone 2 being defined as working out at about 60% to 70% of one’s maximum heart rate. This zone is where the body burns roughly 65% of calories from fat, making it an attractive option for those looking to shed some extra pounds.
Fitness manager Carmine Ciliento explains that Zone 2 training allows individuals to add cardio volume to their workouts without overstressing their bodies, making it a great starting point for beginners. For those who are just starting out on their fitness journey, anything above Zone 2 may be too intense, so starting in this zone can help build a strong foundation for future progress. Even athletes and fitness enthusiasts can benefit from incorporating Zone 2 workouts into their routine, as it can serve as a valuable tool for recovery efforts.
Determining your heart rate zone can be done by subtracting your age from 220, with wearable heart rate monitors and sports watches being helpful tools for tracking heart rate during exercise. In Zone 2, individuals should be able to hold a light conversation, but may need to take occasional breaks to catch their breath. This moderate-intensity aerobic activity can include activities such as brisk walking, biking, swimming, or even mowing the lawn.
Exercise physiologist Chris Travers emphasizes that individuals should not stress about the numbers when it comes to heart rate zones, as the most important thing is to enjoy the exercise. Zone 2 provides a moderately easy workout that can be beneficial for everyone, regardless of fitness level. So, whether you’re just starting out on your fitness journey or looking to mix up your routine, incorporating Zone 2 training into your workouts may be the key to achieving your fat-burning goals.
