{"id":7965,"date":"2023-10-06T20:27:37","date_gmt":"2023-10-06T13:27:37","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7965"},"modified":"2023-10-06T20:27:37","modified_gmt":"2023-10-06T13:27:37","slug":"3-benefits-of-zone-training-from-a-dietitians-pov-wellgood","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7965","title":{"rendered":"3 Benefits of Zone Training, From a Dietitian&#8217;s POV| Well+Good"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">H<\/span>ave you heard of \u201cZone 2\u201d training? This <a href=\"https:\/\/www.gq.com\/story\/why-easy-zone-2-workouts-became-the-biggest-thing-in-fitness\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.gq.com\/story\/why-easy-zone-2-workouts-became-the-biggest-thing-in-fitness\">buzzy<\/a> style of cardio exercise is backed by a variety of experts in the wellness space. Mostly, people extol the benefits for your <a href=\"https:\/\/www.whoop.com\/us\/en\/thelocker\/why-zone-2-training-is-the-secret-to-unlocking-peak-performance\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.whoop.com\/us\/en\/thelocker\/why-zone-2-training-is-the-secret-to-unlocking-peak-performance\/\">heart health<\/a> and <a href=\"https:\/\/www.trainingpeaks.com\/blog\/zone-2-training-for-endurance-athletes\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.trainingpeaks.com\/blog\/zone-2-training-for-endurance-athletes\/\">stamina<\/a>. But Zone 2 training can also help with things like glucose spikes and even insulin sensitivity, according to dietitian <a href=\"https:\/\/www.nutrisense.io\/nutritionist\/heather-d\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nutrisense.io\/nutritionist\/heather-d\">Heather Davis, RDN, LDN<\/a>. She regularly advises clients on using this form of exercise to maintain optimal health, and recently sat down with Well+Good to explain the more nuanced benefits of Zone 2 training from her vantage point.<\/div>\n<h2>What is Zone 2 training?<\/h2>\n<p>Fitness experts break up exercise intensity into five heart rate zones, with Zone 5 being your all-out-sprinting, heart-pounding-out-of-your-chest state\u2014or 90 to 100 percent of your max heart rate. Zone 1, on the other hand, is your gentle warmup, brisk walking state\u201450 to 60 percent of your max.<\/p>\n<p>The exact numbers depend on your personal heart rate range, but no matter your age or fitness level, <a href=\"https:\/\/www.nutrisense.io\/blog\/benefits-of-zone-2-training\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nutrisense.io\/blog\/benefits-of-zone-2-training\">Zone 2<\/a> will fall into the category of moderate-intensity cardio. Not HIIT, but not a <a href=\"https:\/\/www.wellandgood.com\/yin-yoga-poses\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/yin-yoga-poses\/\">yin yoga class<\/a>, either. Think more along the lines of a slow, relaxed jog or easy bike ride. That middle lane keeps your heart between 60 to 70 percent of your maximum heart rate, aka Zone 2.<\/p>\n<p>The most basic way to calculate your own maximum heart rate is to start with the number 220 and subtract your age. Let\u2019s say you\u2019re 30 years old: Your maximum heart rate, on average (again, everyone is different) would likely be 190 beats per minute (BPM). Take 60 to 70 percent of that number, and you\u2019re at 114 to 133 BPM. You\u2019ll want to monitor your heart rate during exercise to get an idea of what that feels like, but that\u2019s your golden range, so to speak, for Zone 2 training.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/benefits-zone-2-training\/\" current-title=\"The Big 3 Benefits of Moderate-Intensity \u2018Zone 2\u2019 Cardio Training, From a Dietitian\u2019s Perspective\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/10\/GettyImages-benefits-of-zone-2-training_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-04-06\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/benefits-zone-2-training\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/benefits-zone-2-training\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/benefits-zone-2-training\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>The big 3 benefits of Zone 2 training<\/h2>\n<h3>1. Increased insulin sensitivity<\/h3>\n<p>Perhaps one of the most intriguing aspects of this type of exercise is how it can impact your <a href=\"https:\/\/www.wellandgood.com\/insulin-resistance-changes-with-age\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/insulin-resistance-changes-with-age\/\">insulin sensitivity<\/a>; impaired insulin sensitivity, or insulin resistance, is something that is connected to <a href=\"https:\/\/www2.diabetes.org\/healthy-living\/medication-treatments\/insulin-resistance\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www2.diabetes.org\/healthy-living\/medication-treatments\/insulin-resistance\">type 2 diabetes<\/a>, <a href=\"https:\/\/www.wellandgood.com\/prediabetes-fitness\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/prediabetes-fitness\/\">prediabetes<\/a>, <a href=\"https:\/\/www.wellandgood.com\/what-is-pcos-symptoms-treatment\/\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-pcos-symptoms-treatment\/\">polycystic ovarian syndrome<\/a>, <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/metabolic-syndrome\/symptoms-causes\/syc-20351916\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/metabolic-syndrome\/symptoms-causes\/syc-20351916\">metabolic syndrome<\/a> and more. Effectively, higher insulin sensitivity means better blood sugar control, and lower sensitivity (ie, resistance) means the body has a harder time regulating those blood glucose levels.<\/p>\n<p>\u201c<a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00707.2003#:~:text=There%20were%20no%20changes%20in,70%25%20V%CC%87o2%20peak.\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00707.2003#:~:text=There%20were%20no%20changes%20in,70%25%20V%CC%87o2%20peak.\">Research shows<\/a> that blood glucose control and fasting glucose may be positively impacted by Zone 2 exercise,\u201d says Davis. Why this happens is somewhat of a mystery. One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27796854\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27796854\/\">2016 research paper<\/a> posited that \u201cone possible explanation involves enhanced metabolism of fatty acid stores in the skeletal muscle.\u201d<\/p>\n<p>But Davis warns that these effects are dose-dependent. Not only do you want to hit that moderate intensity, you also want to aim for a moderate amount of exercise. \u201cThe health benefits occur at a certain level, and more is not always better,\u201d says Davis. \u201cThere\u2019s a sweet spot!\u201d<\/p>\n<p>How do you know if you\u2019ve passed that sweet spot? Davis says some signs to watch out for include:<\/p>\n<ul>\n<li>Fatigue (especially chronic fatigue patterns)<\/li>\n<li>Poor sleep<\/li>\n<li>Mood imbalances<\/li>\n<li>Gut health and digestive issues<\/li>\n<li>Brain fog or difficulty with cognitive function<\/li>\n<\/ul>\n<h3>2. Reduced glucose spikes<\/h3>\n<p>Zone 2 workouts can also have immediate, short-term effects on your blood glucose, potentially mitigating the impact of a carb-heavy meal. \u201cIf you do some [Zone 2 training] after your meal, you may actually see this activity help reduce a post-meal glucose spike,\u201d says Davis. This is because your muscles may use the glucose you just deposited into your body as fuel for your workout.<\/p>\n<p>Keep in mind: \u201cMany things\u2014beyond just the type of exercise\u2014may impact how glucose levels respond to your workouts,\u201d says Davis. \u201cSo when evaluating a glucose response, it\u2019s a good idea to consider the big picture.\u201d<\/p>\n<p>That picture should include how and what you eat before and during workouts. \u201cIf you are doing a fasted workout, this may actually cause glucose to spike higher during your workout as the body detects depleted fuel reserves and drives cortisol up in a stress response\u2014and cortisol will drive glucose output,\u201d she says. (Yes, the opposite of what many people might expect.)<\/p>\n<h3>3. Better mitochondrial function<\/h3>\n<p>Zone 2 training can also improve your mitochondrial function, says Davis. In layman\u2019s terms, better mitochondrial function helps you feel more energized for your workouts and physical activities. Mitochondria is known as the \u201cpowerhouse of the cell\u201d because it\u2019s like the energy factory for your body; improved mitochondrial function translates to feeling less fatigued when you\u2019re moving.<\/p>\n<p>\u201cMitochondrial function has a close relationship with insulin sensitivity, as well as with maximal oxygen uptake (VO2max), which is a primary indicator of aerobic fitness,\u201d says Davis. Basically, the cell powerhouse we know and love, when powered up by Zone 2 training, can improve your stamina and overall health.<\/p>\n<p>But don\u2019t forget, Davis adds, \u201cWe see the dose-dependent effect in play.\u201d More doesn\u2019t equal better! There\u2019s a threshold just like for those insulin sensitivity benefits.<\/p>\n<h2>Should you try Zone 2 training?<\/h2>\n<p>Whether you\u2019re concerned about prediabetes and insulin sensitivity, trying to work through a glucose spike in a healthier way, or want to feel more energized, Zone 2 training might come in handy. And the best news is, there isn\u2019t <em>one<\/em> type of activity that falls into this category. You can find the style of movement that works best for you, whether that\u2019s biking, swimming, or dancing to Beyonc\u00e9.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Houmard, Joseph A et al. \u201cEffect of the volume and intensity of exercise training on insulin sensitivity.\u201d <em>Journal of Applied Physiology<\/em> (2004)\u00a0doi:10.1152\/japplphysiol.00707.2003            <\/li>\n<li>\n              McGarrah, Robert W et al. \u201cThe Effect of Vigorous- Versus Moderate-Intensity Aerobic Exercise on Insulin Action.\u201d\u00a0<i>Current cardiology reports<\/i>\u00a0vol. 18,12 (2016): 117. doi:10.1007\/s11886-016-0797-7            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Have you heard of \u201cZone 2\u201d training? This buzzy style of cardio exercise is backed by a variety of experts in the wellness space. Mostly, people extol the benefits for your heart health and stamina. But Zone 2 training can also help with things like glucose spikes and even insulin sensitivity, according to dietitian Heather &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7965","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7965","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7965"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7965\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7966"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}