District 2 Heart: Pros, negatives and advice from experts

Whether you are an athlete of endurance or a beginner on your fitness journey, you are likely to have heard about Cardio Zone 2. But why do you go, and most importantly, do you have to do that?

Cardio Zone 2 is a fixed low -density exercise that allows you to maintain the voltage for a long time with the use of fat as fuel in the first place, he says Jin ChevirNATABOC Approved Sports Coach, NSCA approved. It involves exercising at 60-70 % of the maximum heart rate and can be effective for losing fat, building tolerance and improving heart health.

Recently, Region 2 the heart He gained popularity as more people focus on a long -term and sustainable approach to fitness instead of chasing rapid results. Keep reading to see if you should add Cardio Zone 2 to your fitness routine.

What are the heart rate areas?

He says: “The heart rate areas are the ranges of an individual heart rate that indicates the energy path that the body uses for fuel during exercise. It is also a measure of intensity for how difficult a person is during exercise, and the axis of respiratory cardiac training is usually.” Irene MahouniGeneral Director of the National Union of Personal Coach and Personal Coach with more than 20 years experience.

In the first place, there are five areas of heart, from District 1 to District 5. Each has different levels of intensity and energy sources. Here is a collapse for each region:

region	The maximum heart rate	The level of intensity of the exercise	Power source
Region 1	50 to 60 %	a little	fat
Region 2	60 to 70 %	moderate	fat
Region 3	70 to 80 %	Moderate to high	Fat, carbohydrates, protein
Region 4	80 to 90 %	High	Carbohydrates, protein
Region 5	90 to 100 %	Very high	Carbohydrates, protein

Before calculating accuracy Heart rate For each region, you need to first determine the maximum heart rate (MHR). You can calculate the maximum heart rate with the formula: 220 – your age.

Once you know your MHR, you can now calculate the heart rate area using Carvonin formulaAnd it is:

((The maximum heart rate – heart rate comfort) X percentage intensity) + heart rate comfort = heart rate needed for your area

The heart rate rests is the number of times your heartbeat while sitting or lying down. As for the percentage density, you will need to go with the lowest percentage of each region. Then, convert this ratio into decimal. For example, area 2 is 60 % on the low end, which is 0.6.

This formula helps you exercise correctly based on your goals, whether it is losing fat or building tolerance.

If you have an Apple watch, you can also Empowering the device To display the heart rate area for you.

What is Cardio Zone 2?

“Region 2 is an exercise that is implemented at 60 to 70 % of the maximum heart rate,” she says.

“Another benefit is to stimulate the mechanical cell. Mike DelelerNSCA approved and accredited coach and a personalized personal coach with the National Association of Sports Medicine and the American Exercise Council.

Example of Cardio Zone 2:

JarIt is a slower pace, mostly less than 6 miles per hour. It can improve your heart and enhance your mood without being at risk of infection.

BikingCycling is a low -effect exercise that helps to boost the lower body without putting a lot of pressure on your joints. It can improve your mood and reduce the risk of heart disease.

Region 2 heart disease is generally safe. “It is relatively easy to be area 2 with a lower effect on the body. It is not exhausted as high -intensity training, so we can recover faster than that and do so much,” says Dipler.

Region 2 entitlements in the region

District 2 training is perfect for increasing endurance and endurance and will help you build an air base, he says Rachel McFiresonAn American council for a personal coach accredited from exercise.

In fact, everyone will benefit from this specific type of training. It is especially popular among the athletes tolerance and those looking for benefits for healthy aging. But the reality is that everyone will benefit from the regular training of District 2, says Dibler.

Some common benefits include:

• Low effect: Most exercises in area 2 are a low effect and put less pressure on the joints, which helps to reduce the risk of injuries. McFireson says it does not impose taxes on the body as well, so it helps you stay active without demanding a lot in terms of recovery.
• It improves the health of the heart: The heart 2 can improve heart disease from the strength of your heart and heart health.
• Energy efficiency: Cardio is used in area 2 fats primarily as an energy source, which may help reduce body fat levels and support weight management.
• Easy to perform: It is very easy for you to hit Cardio Zone 2 with the activities you enjoy, such as running, cycling and even dancing.
• Faster recovery: You can recover faster than Cardio Zone 2 as it puts less pressure on the body than high -density training.

Zone 2 Cardio Cons

Although Cardio Zone 2 has many benefits, it may also contain a few negative aspects. These include:

• More time: Chevir says it takes a long time because it takes about 45 minutes to be effective and it is not ideal for force training. In addition, exercise for such Long time It may be boring for some people.
• Calro -calorie burns are slower: If you are looking for body composition improvements, such as weight loss, this is not very effective in time. According to Mahneyy, you can burn more calories in a shorter period by moving to higher severity periods.
• There is no effect on anaerobic ability: Your maximum consumption will not improve (Vo2 MaxMcFireson says, or take advantage of your anaerobic power system to build your anaerobic, energy or speed capacity such as 4 and 5 regions.
• Little endurance: If you hope to improve the total endurance and speed at a distance or time, then Cardio Zone 2 does not increase your endurance as much as working in region 3.

Who is the best hearts?

Mahaouni says that region 2 of heart disease is good for most people, but especially those who want to do heart disease in entertainment and more fun ways than something like Burches or intense internal cycling session, for example, for example, Mahouni says.

“People from all levels of fitness and their capabilities can do some heart disease because the areas can be designed according to the individual heart rate,” says McFireson. “Cardio Zone 2 can use their training. Weightlifting, athletes and other active people can use Cardio in District 2 as a way to enhance physical activity, increase blood flow, regulate blood sugar and burn calories without interfering in sports or their main activity.”

Zone 2 Tips for Heart Diseases

I recommend using a Heart rate screen First, which can lead to an estimate of your heart rate in your 2nd region over time, because everyone rests and the maximum heart rate will be different. “Using a perfect custom number if you want the most accurate training directions,” says McFireson.

You can also take “”Hadith test“If you are unable to monitor the heart rate. According to this test, while Cardio performs in area 2, you will be able to speak comfortably, and talk about three to five words at one time before needing to breathe. However, you will not be able to sing; to be able to sing it suggests that you are not in Cardio in area 2.

Next, you can choose any activity, such as running, cycling, swimming, or dancing. You can perform the activity for 30-45 minutes and accumulate from there. It should aim to perform the activity three to four times a week.

A final tip is to do heart disease in days separate from lifting your weight. Suppose you want to do them on the same day. In this case, it may be better to do heart disease in area 2 before it is raised, especially on the day of the leg (if your heart disease includes running/riding bicycles or other lower body works), so do not back down from your muscles and hinder recovery after exercise, says MacPherson.

Should the average person follow the heart rate area?

It is recommended to track the heart rate during exercise. It allows you to make sure that you only reach your goal during exercise, but also, during separation training, it recovers appropriately before increasing the density again, as Maiouni explained.

It is also a useful mechanism to measure it if you are excessive in training or you need to heal days. She adds that you may need to leave some days if you are having difficulty recovering from an area or pushing yourself to a specific area.

However, Deibler says: “If you are the latest in training or just a return to that, I will first develop a regular habit of exercise before worrying about the use of heart rate areas. After months of consistent training, this may be something you can implement to help see progress in training.”

The bottom line

District 2 Cardio is an effective and sustainable way to lose weight, build endurance, and improve your heart’s health without burning yourself. You can choose various activities such as running, cycling, swimming, or dancing as part of your 2nd area exercise. Moreover, it is very easy to do, and recovery is faster compared to high -density exercises. However, you may feel slow, take a long and boring time. So, we are sure to choose an activity that loves to make Cardio Zone 2 fun and long -term part of your fitness routine.