One training style is not necessarily more important than another, especially as it relates to longevity and overall health
According to Google, the most common questions women ask outside of how to lose weight are, “How often/much should I train?”and “Is strength training or cardio better?” It’s important to note, one training style is not necessarily more important than another, especially as it relates to longevity and overall health. Outside of cardio and resistance training, comprehensive programs should incorporate flexibility, balance, core and pelvic floor engagement in addition to a balanced diet, stress management and quality sleep. In this article, we will explore why Zone 2 aerobic training should be a complimentary component to an overall fitness plan.
Aerobic training is categorized by intensity based on heart rate. Zone 1, typically a warm up, is 50-60% of one’s maximal heart rate. Zone 2 is one of the most common types of aerobic training, consisting of 60-70% of one’s max heart rate. Zone 3 ranges from 70-80% and is the highest level of endurance training. Zones 4 (80-90% HRmax) and 5 (90-100% HRmax) are anaerobic in nature and more high intensity training. Zone 2 can be a range of activities from running, hiking, swimming, rowing, elliptical, bicycling, to dancing or even roller blading. Another benefit of Zone 2 training is that because of the level of intensity, it can be performed for longer periods of time. Zone 2 gets a great deal of credit for improving heart health and strength, improving overall endurance, improving overall performance by increasing mitochondria and improves overall oxygen circulation.
While Zone 2 training is a great tool for fat burn and as a means of stress reduction, it’s imperative to apply the SAID principle to your periodization, or training regimen over time. That being said, it’s easy to be complacent while training in Zone 2, for example going for a jog for 30 minutes 3-5 times a week on the treadmill at 5.0mph. After 6-8 weeks, if there is no change in training, gains are limited or adaptation is diminished in the body. This training is very beneficial for deloading, but commonly individuals either overshoot Zone 2 by staying in the zone for too long (duration of programming) or train in another zone.
The takeaway is that your training program, either self directed or under the recommendations of a personal trainer, should focus on variables in periodization. There are times of the year that focusing on Zone 2 is ideal, while other seasons should focus on new stimuli and training parameters. Ensuring that there is variety in the type of Zone 2 training, such as alternating between calisthenics, elliptical, rowing, swimming and jogging, provides variability to prevent chronic overuse injuries and stimulate mitochondrial and capillary density in other areas of the body.
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