The Secret Science Behind Zone 2 Training
The Secret Science Behind Zone 2 Training
Zone 2 training has gained popularity for its ability to enhance cardiovascular health, endurance, and overall performance. But what exactly is Zone 2 training, and why is it so effective? Let's break down the science behind the hype…
What is Zone 2 Training?
Zone 2 training involves exercising at a moderate intensity where your heart rate is around 60-70% of your maximum heart rate. It typically includes activities like jogging, cycling, or swimming, focusing on maintaining a steady effort over time rather than pushing to extremes.
The Science Behind Zone 2 Effectiveness:
1. Aerobic Capacity Enhancement:
Zone 2 training targets the aerobic energy system, improving your body's ability to use oxygen efficiently. This leads to better endurance and stamina, helping you perform better in various physical activities.
2. Fat Adaptation:
Training in Zone 2 encourages your body to become more efficient at burning fat for energy. This metabolic adaptation aids in weight management and spares glycogen stores for higher-intensity efforts.
3. Mitochondrial Biogenesis:
Zone 2 training stimulates the formation of new mitochondria within cells, enhancing your muscles' ability to produce energy aerobically. This contributes to improved performance and endurance.
4. Enhanced Recovery:
Exercising in Zone 2 promotes blood flow, aiding in the delivery of oxygen and nutrients to tired muscles while removing metabolic waste products. This leads to quicker recovery between workouts and more consistent training.
5. Sustainable Long-Term Fitness:
Zone 2 training is gentle on the body, making it suitable for regular, year-round training. This consistency is essential for achieving lasting fitness gains and maintaining overall health and well-being.
So how should we use this as ‘tight timelined’ athletes?
“I’ve only got an hour to spend each day, so how should I spend it?”
The best form of training is the training we can manage week by week.
So, performing some of the work in Zone 2 is best if you’ve got time to spend 1-2 hours a week ‘extra’ at a ‘slower pace’.
For most of us, time is tight so the benefit vs cost efficiency really kicks in.
45mins of HIIT is great for those looking for a bang for buck intense calorie burning workout.
Zone 2 work is great those looking for ultra cardio gains and cardiovascular improvements.
Ultimately, incorporating a combination of both into your fitness routine may offer the best of both worlds, catering to different needs and maximising overall fitness outcomes.
So maybe look at HIIT during the week and a nice long Sunday run or bike to flush the system out ready for the next week of work!
Have a great week of training, and remember hit us up on email if you need anything.
P.s. We’ve got Run Club each week which could be the secret sauce in your ultimate fitness gains. FREE sessions each week for all!
