January ‘23 Health & Wellbeing Blog!

Ease Into 2023 With a Fat Burning, Heart Health Increasing Concept – Zone 2 Cardio Training! It’s So Easy You Won’t Believe It!

Firstly, Happy New Year to you all and I hope you had a fantastic Christmas. If, like me, you ate way more than you normally do and you want to kickstart 2023 in the right way with a fat torching idea then read on…. This is so simple and you can, as I do, watch a video on your phone or listen to a podcast whilst training this method! The perfect way to begin the year whilst getting in the right mindset for 2023!

What is Zone 2 Training?

I was speaking to a guy I train with sometimes, he alerted me to a fast-growing concept of Zone 2 training. Zone 2 is typically the lowest zone used in training in terms of heart rate and effective exercise. All you have to do is choose an exercise method and sit at around 60%-70% of your max for at least half hour, if you can push to 45 minutes then even better.

If you don’t know roughly what 60%-70% of your max effort is then just imagine a pace that you can hold whilst still comfortably holding a conversation for 30 or so minutes. I typically use either the exercise bike in the gym, walking on a treadmill with an incline or simply go out for a walk. If you’re a wheelchair user then simply use one of the wheelchair workouts on the YouTube channel like the one https://www.youtube.com/watch?v=yr_85MBcrE4&t=599s, and exactly as above, stay within your Zone 2 range for however long you feel comfortable.

My personal preference is to walk on a treadmill with a level 10 incline, at a speed which puts me in a state where I am working but still able to have a conversation. I typically watch a video on something that I am studying or interested in, or listen to a podcast, obviously this is down to personal preference. The whole concept is as easy as that, it really is a great way to gently get back into the swing of things and get back on track if you have gained a few pounds over the festive period. I have introduced this twice a week around my usual training regime, but this really is one that you could easily do 5+ times per week.

Why Zone 2 Training and What are the Benefits?

Firstly, it is a nice and easy entry into a weight loss or fitness programme due to it not being as physically demanding as High Intensity Interval Training (HIIT) or any other exercises that will increase your heart rate to 80% or more. Therefore, you will be much less prone to injuries, over-training and fatigue.

          Zone 2 training has massive long-term health benefits offering incredible metabolic health benefits, longevity and its fat burning effects are staggering! Metabolic health is defined by Healthline as “having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medications. These factors directly relate to a person’s risk for heart disease, diabetes, and stroke.”

          Probably the most beneficial aspect of zone 2 training, after long-term health of course, is the fat burning benefit. During zone 2 training, we are primarily utilising our fat for fuel, amazing right! You will of still burn fat in higher and even lower ranges than zone 2 but this is now seen as the sweet spot to more targeted fat oxidisation.

          Zone 2 training is also scientifically proven to improve your mood. It will still release all of the ‘feel good’ endorphins because you are moving, the blood is flowing and your muscles are being worked.

          Give this a go and please let me know how you get on, I love hearing about other’s health & wellbeing journeys!

I hope you gained some benefit from this blog and I look forward to engaging with you soon.

Coach Sean