Getting in The Zone (Understanding HR Zones)
Getting In The Zone
When we think about workouts, the impression often comes to mind that they need to be grueling and fast-paced. However, that's not necessarily true. While high-intensity workouts have their value, they are not the only way to benefit from cardiovascular exercise.
What are the Zones?
Our heart rate during activity can fall into different “zones,” each offering unique benefits. These zones range from 1 to 5, as shown in the graph below.
These are general guidelines and these can easily vary from person to person
Understanding MHR and RPE:
MHR (Maximum Heart Rate): This is the maximum number of beats your heart can achieve per minute. All zones are defined by varying percentages of this number.
RPE (Rate of Perceived Exertion): This is a subjective measure of how hard you feel you are working. A 10/10 represents the hardest effort possible, while a 5/10 is a moderate effort.
What is Zone 2?
Zone 2 is 60-70% of your maximum heart rate or a 6-7/10 difficulty on the RPE scale. A simple way to check if you are in Zone 2 is to see if you can hold a conversation without frequently pausing to catch your breath. Alternatively, you should be able to continue your workout by breathing through your nose rather than your mouth.
Why Should You Train in Zone 2?
The primary benefits of Zone 2 exercise are found in the improvement of mitochondrial function. Mitochondria, often referred to as the powerhouses of the cell, supply energy, manage calcium for cell communication, and control cell death and growth. Here's how Zone 2 training impacts mitochondria:
Mitochondrial Density: Increases the number of mitochondria in muscle cells, enhancing energy production.
Mitochondrial Efficiency: Improves the ability of mitochondria to use oxygen to produce ATP, allowing you to sustain exercise for longer without fatigue.
Fat Oxidation: Enhances the ability of mitochondria to oxidize fat as a fuel source, which is crucial for endurance.
Lactate Clearance: Improves the body's ability to clear lactate, a byproduct of anaerobic metabolism, allowing you to maintain higher intensities for longer.
Aerobic Capacity: Enhances overall aerobic capacity (VO2 max), which is directly linked to the increased number and efficiency of mitochondria.
How to Incorporate Zone 2 Into Your Routine
Warm up and cool down
Add in some time on the bike before and after workouts. Not only is this a good way to get warmed up and cooled down before a workout but it allows you to add up some time for your total zone 2 for the day. For example if you hop on the bike 10 minutes before and after working our you have a good 20 minutes of additional work. This can make an impact if you’re consistently doing this by easily getting an extra hour of movement in each week.
Rest days
On rest days take a moment to do some active recovery such as an easy hike, walk, bike, swim etc.
Add Double Days
If time allows, add an additional easy Zone 2 session later in the day after a harder morning workout. Keep these sessions light and focus on accumulating time.
Yoga or Pilates with Flow
While these aren’t traditional cardio exercises, choosing a faster-paced flow style of yoga or Pilates can elevate your heart rate and keep you moving in Zone 2 for longer sessions. Focus on maintaining a rhythm rather than resting frequently between poses.
Make a circuit
Here is an example of a zone 2 circuit you could do on a track
Warm-up: 10 minutes of easy jogging or brisk walking.
Main Set: Combine running or brisk walking on the track with bodyweight exercises: Run 400m (1 lap) at Zone 2 pace.
Stop and perform 1 minute each of bodyweight squats, walking lunges, and planks.
Repeat for 4-6 rounds.
Cool-down: 5-10 minutes of easy jogging or walking.
There are many ways to incorporate Zone 2 into your routine but just make sure with whatever activity you pick that you are keeping it low intensity and at a continuous pace.