Why Elite Runners and Cyclists Rely on Zone 2 Training ?

What do you know about the area two exercise?

Zone 2 Training the Secret to greater Endurance with the help of Heart rate.

Be careful with your heart during exercise! It is clear that we should always be careful of the heart, whether we exercise or not. But with a little bit of intelligence, you can even control your heart rate during exercise and build muscle and burn fat. Most athletes also look for modern and effective exercises along with supplementation and various vitamins and fat burners and

pay Attention to ways to lose or gain Weight. Have you ever heard of “training in Zone 2“?

You may first think you need to go to a specific area to practice, but you do not. So pay attention to these personal experiences.

For me, who has always been looking for good and effective exercises to work well alongside supplementation as well as Vitamins and proteins, it was very interesting to practice in Zone 2. What do you know about training in Zone 2?

In search of meaning for Zone 2 Training

I’ve taken dozens of sites up and down, so I don’t know what it means to practice in Zone Two. Things I’ve found more or less, but I’ve finally consulted with a qualified bodybuilding coach to make sure I know more about it. Training in Zone 2 is part of sports productivity. In fact, you gradually learn how to practice based on your heart rate.

Many sports experts believe that getting to know your heart zones will maximize your use and productivity of your practice. If you keep measuring your heart rate, you’ll see where you can intensify the exercise, where you can reduce the intensity, and when you can stop altogether. Familiarity with heart zones is especially important for beginners not to push themselves too hard. It could be the other way around.

For example, I was putting a lot of pressure on myself in pre-tournament training, but the measurements showed that I hadn’t even trained lightly. Now, with watches and other smart gadgets, you can easily get your heart zone. But here it is important for us to practice in Zone Two.

Zone 2 and Aerobic Sports

When I met training in Zone 2, I actually entered the aerobic sports circle. Training in Zone 2 has a very important feature that distinguishes it from zones one, three, four, and five. Training in Zone 2 can be continued for longer because you know the amount of fuel entering the cells and the energy output, and it’s all in your hands, as the saying goes. This exercise helps with physical endurance and makes the fat-burning and weight-loss process better followed. I mentioned the aerobics of sports. After getting acquainted with Zone 2 exercises, I realized that to be in a position where I can adjust the heart rate to the relative level specified in Zone 2, I have to go to one of these sports:

1. Cycling
2. Rowing
3. Training with rollers
4. Swimming
5. Soft and light.

Note: Zone two training is mostly devoted to soft and walking doubles.

Estimated heart rate

The most important thing about training in Zone Two is this: what is the heart rate? Before I answer that question, I’ll explain one more thing first. We’re actually paying more attention to the importance of heart rate. Imagine a pyramid. This pyramid is actually an indicator of the introduction of fitness.

At the top of this pyramid is the heart. How much does your heart beat in a minute? In which sport does it beat more? Is it healthy? The correct answers to such questions are of great importance. In sports, a heart rate based on which significant exercise productivity can be achieved is provided through aerobic exercise such as running and cycling.

This can also include more intense sports. To check the heart rate, I’m just going to point out a simple definition. Exercise for Zone 2 is 65 to 75 percent of your maximum heart rate. You can also measure the heart rate in Zone 2, so you can start running.

Speed up every two minutes. It’s clear how your speed has gone up. For me, it was a very convenient issue. It goes up so fast for two minutes that you can’t change the speed anymore. This is just when the maximum heart rate is set. It also depends directly on your age.

When you are a teenager, the heart rate at its maximum differs significantly from the maximum during adulthood.

The older the age, the sooner the maximum. As stated in the above lines, the zone requires two heartbeats of 65 to 75 percent. If the maximum pulse reaches 180, the minimum threshold is 126, and the maximum is 144.

A simple mathematical method

 Even for me, who sucks at math, it’s easy to count the heart rate in Zone 2. This method is suitable for those who do not want to reach the maximum of their heart by training. It’s very easy to do. Of course, I would have reached my maximum heart rate in Zone 2 during training and running, but for those who are sitting in the corner of the house and want to have a more hassle-free approach, it is to consider their age. I’m 30 years old, for example. Consider the number 220 in this formula in a simple way.

My age, 30, should be subtracted from 220. The result is 190. This number is my maximum heart rate.

This number changes for a 50-year-old. 220 minus 50 represents the number 170, which means that a 50-year-old has an approximate maximum heart rate of 170.

There is another method. It’s said to reduce your age by 180 instead of 220. The result you get depends on your physical condition. For example, if you are sick or injured, you should reduce the number by between 5 and 10. So simple and so complicated!

How to run in Zone 2?

First, I have to say that everything is approximate, and nothing seems to have strict rules and regulations. We still have to wait a long time to see what is most effective in Zone Two. Now let’s get to the answer to that question. The answer to this question is actually my personal experience. I would start running.

As I mentioned before, I increased my speed every two minutes. Then I would start talking to a friend or someone running next to me. This seemingly simple process will take your heart rate to the maximum. Keep talking until you can’t talk anymore. Instead of talking to a friend, you can whisper a song. It doesn’t matter. It worked well for me.

Review of Running Principles

 Since running in Zone Two is very important, let’s review the principles of running once again. Considering the rule that of all your workouts, you have to practice 80 percent lightly, we start the activity. Warm yourself up first and start running for 3 minutes. The last 10 minutes are at your maximum heart rate. Another way, however, is to say that you should not run at maximum power. Rather, you need to speed up once every two minutes to reach the maximum.

A simple cycle

The cycle of exercises in Zone 2 is very important. Sports experts have not yet reached a general consensus on Zone Two and how to do the exercises. But perhaps this cycle will seem appropriate

. – Week one: six hours of practice according to the pattern and schedule.

 – Week two: 12 hours of practice according to the pattern and schedule.

 * Note one: Research has shown that the main productivity of exercise, which is fat burning and muscle building, occurs in the second week.

* Tip two: Do you remember I mentioned the irregularity of Zone Two exercises a little bit earlier? Other research suggests that five three-minute sessions in the first week are enough to contradict number one.

Zone 2 Training , Yes or No?

It’s very difficult to estimate how accurate the Zone 2 exercises should be and what constant exercise is finally considered for it. But an important question has been raised many times in this area. Zone two exercises: are there any benefits to it as they say? Have athletes worked their asses off? Were we wasting all this time and not knowing?

This question comes from some saying that zone two exercises are not scientific, especially the part where a person speeds up and speaks or sings for two minutes until they can’t say anything else. But make no mistake.

Zone 2 is not a myth. Research has shown that these exercises are actually the most effective training area for increasing mitochondrial function.

Zone 2 exercises are now the most basic and standard exercises in the world of sports and help you maintain your endurance. Whatever your field, running, cycling, and of course swimming, which are part of zone 2, will be very effective and increase your productivity. I’ve tried these things. You try it.

Why should we go to Zone 2?

 The two-way trainer term fault on the 220triathlon website has recommendations for beginners in running in zone 2. It also counts the benefits of zone 2 training. I think these are enough to bring a professional athlete to the special training. Just look at the following:

Did you read and understand the benefits of training in Zone 2? Now it’s time to quickly prepare for its exercises. Right now!

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