The Magic Exercise Zone
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.
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.
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.
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 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
“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!!
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?
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.
Good article. Any suggestions for zone 2 exercise that can be done at home (without equipment- eg treadmill, rower) please?