Very well explained concepts. I will share on our ob/gyne office Facebook page if that is ok with you. I do question the utility of using 70%(180- age) as a calculation target for Zone 2. A pulse of 84 (Im 60) would not get me to that perceived exertion level you describe. Might you readjust for people who are older and exercise regularly? Maybe just forgo the pulse estimates entirely? I am glad that this is a concept that is data proven because logically it just makes sense. Thanks! Happy new year.
Please share wherever you think people might get value. I think starting with the perceived exertion is best and then taking things from there. Always remember to ask ‘could I take a call right now?’. If not, slow down.
I’ve never had this concept explained to me so clearly, this will figure well into my 2023 fitness plans, I see group cycling as zone 2 where you can just about carry a conversation with your co-riders but it’s not always entirely comfortable.
Great clearly written, easy to understand article, and very timely for those of us planning to improve our fitness levels in 2023. My zone 2 regime starts this evening!
Thank you for this wonderful article. Can you share your experience about Zone 2 running ?. Can some body be an endurence runner while still sticking to zone 2 ?
Interesting article dr paddy my problem is I take 2.5mg of a beta blocker which gives me a resting heart rate in mid forties at 61 even during a hard training session my rate rarely goes above 120 am I still in a correct zone or is it just because of the meds I am very fit
We always need to individualise. I would go off perceived effort. Enough that you know that you are exercising but you could easily continue a conversation.
“65 - 70% of your Max Heart Rate is a rough approximation of your Zone 2. “ Using 180-my age would be max heart rate of 88. This would seem like very little effort. I jog a couple of times a week and my average HR is 150-160. Am I missing something!!
I would stick with perceived exertion. That feeling of being able to hold a conversation on a call but the person you are talking to would know you are exercising by how your breathing sounds.
Zone 2 training is likely to be beneficial for everyone. Re the speed the best is to calibrate it to your heart rate. 180 minus your age is a good starting point but if you look on Youtube you can find specific protocols you can do.
I thought the recent research shows that lactic acid is an energy source for muscles and the muscle burn is due to metabolites such as hydrogen and phosphates. Lactic acidosis is overproduction and the abnormal reaction rather than the normal.
Lactate is a fuel also. The science of energy metabolism is incredibly complex, so in these articles I can only explain the high-level concepts, but you are correct that lactate can be used as fuel. The immediate discomfort is the hydrogen ions that accompany the lactate. The latter soreness is often due to muscle micro tears.
Some basic plyometrics will work ie using your own body weight as resistance. If you sit and stand multiple times it will get your heart rate up. Lots of videos you can follow online.
Very well explained concepts. I will share on our ob/gyne office Facebook page if that is ok with you. I do question the utility of using 70%(180- age) as a calculation target for Zone 2. A pulse of 84 (Im 60) would not get me to that perceived exertion level you describe. Might you readjust for people who are older and exercise regularly? Maybe just forgo the pulse estimates entirely? I am glad that this is a concept that is data proven because logically it just makes sense. Thanks! Happy new year.
Please share wherever you think people might get value. I think starting with the perceived exertion is best and then taking things from there. Always remember to ask ‘could I take a call right now?’. If not, slow down.
I’ve never had this concept explained to me so clearly, this will figure well into my 2023 fitness plans, I see group cycling as zone 2 where you can just about carry a conversation with your co-riders but it’s not always entirely comfortable.
Glad you found it useful. Enjoy the cycling in 2023.
At age 77, I consider myself reasonably fit. I have used the 220-age but changed my age to 67.
I do a lot of HIIT training at the track and like to see my max HR get up to 140/145 for short bursts.
These sessions last 30 mins and my average HR is approx. 110.
Sounds like you are doing great. 220- age is notoriously unreliable for assessing zones but you very much seem to be on top of things
Super article! Thank you.
Great clearly written, easy to understand article, and very timely for those of us planning to improve our fitness levels in 2023. My zone 2 regime starts this evening!
Thank you. Just remember, slow, slow slow. Will lead to fast, fast, fast.
Thank you for this wonderful article. Can you share your experience about Zone 2 running ?. Can some body be an endurence runner while still sticking to zone 2 ?
Interesting article dr paddy my problem is I take 2.5mg of a beta blocker which gives me a resting heart rate in mid forties at 61 even during a hard training session my rate rarely goes above 120 am I still in a correct zone or is it just because of the meds I am very fit
We always need to individualise. I would go off perceived effort. Enough that you know that you are exercising but you could easily continue a conversation.
“65 - 70% of your Max Heart Rate is a rough approximation of your Zone 2. “ Using 180-my age would be max heart rate of 88. This would seem like very little effort. I jog a couple of times a week and my average HR is 150-160. Am I missing something!!
I would stick with perceived exertion. That feeling of being able to hold a conversation on a call but the person you are talking to would know you are exercising by how your breathing sounds.
Thanks a lot for the awareness you are spreading to masses. I've 2 questions.
1. If BMI is in normal range and only the hip to waist ratio is higher, will it be wise to do Z2 training?
2. Can u provide an estimation of how much speed should we run on treadmill (e.g., 7 kmh-1) to be be in zone 2 to maximise our fat burning capacity?
Zone 2 training is likely to be beneficial for everyone. Re the speed the best is to calibrate it to your heart rate. 180 minus your age is a good starting point but if you look on Youtube you can find specific protocols you can do.
I thought the recent research shows that lactic acid is an energy source for muscles and the muscle burn is due to metabolites such as hydrogen and phosphates. Lactic acidosis is overproduction and the abnormal reaction rather than the normal.
Lactate is a fuel also. The science of energy metabolism is incredibly complex, so in these articles I can only explain the high-level concepts, but you are correct that lactate can be used as fuel. The immediate discomfort is the hydrogen ions that accompany the lactate. The latter soreness is often due to muscle micro tears.
Good article. Any suggestions for zone 2 exercise that can be done at home (without equipment- eg treadmill, rower) please?
Some basic plyometrics will work ie using your own body weight as resistance. If you sit and stand multiple times it will get your heart rate up. Lots of videos you can follow online.