Zone2 training for fat burning

Zone 2 training is a type of workout that is good for your heart and helps you burn fat. It's not too hard, but it still gives you good benefits for your heart and helps you get in shape.

Zone 2 training is all about building a strong aerobic base. This kind of training makes your heart and lungs stronger and helps you stay in good cardiovascular shape. Best to start in this zone before moving on to harder more intense workouts.

The level of workout you need in Zone 2 might be a bit different for each person, based on things like how old you are, how fit you are, and your genes. 

You should check your heart rate often during movement/exercise/training to make sure you are working out in the zone your desire to achieve the most out of your exercise.  

Tip: I strongly recommend using your Apple Watch, Garmin or

some other type of heart rate monitor.  

Normally, Zone 2 means working out at about 60-70% of how fast your heart can go.   See printout in Handouts section of my private app (link at end of article) to calculate your heart rate and also for directions to update you Apple watch with the correct settings for your age.

If you don't have a heart monitor you can try to rely on your level of exertion.  You should be able to talk but just on the verge of not being able to hold a conversation.  If you can easily talk you might not be working hard enough to get into Zone 2 for fat burning.

Why Zone 2 training?  This level allows you to Burn FAT!  If you don't get to this level, you might not be making any difference in your fat burning ability.  If you work out too hard, you might be burning glucose in the blood stream or stored glycogen in the muscles because your body is looking for instant energy.  

Ever go to a boot camp type class and work your "butt off" only to find you didn't work any of your butt "off"?  You might have been burning all glucose and not fat.  

Zone 2 is that sweet spot that gives your body the ability to generate energy by burning fat versus glucose.  Whenever you start moving you will move glucose into the muscles and that is where we need it for future energy.  That is exactly where we want instead of stored as fat.

Once you obtain that Zone 2 you will switch over to fat burning and protect your muscle gains.  

Personally, I have found great benefit in working out aka training.  I like to refer to it as training because we are always "training" our bodies to perform they way we want them to.  Our bodies are like animals that will run wild or be obedient based upon the training we provide them.

Training can help you to:

• Balance  hormones

• Detox through sweating

• Burn Fat

• Build muscle

• Build confidence

• Maintain flexibility

What kind of workout can you do for Zone 2 training?

Resistance Training aka lifting weights or body weight exercises - You can follow an online program (personally I follow BODi/Beachbody lighting programs) You can try Sweat or just follow your own program just make sure you are not resting too much between sets to keep yourself in that Zone 2 range.

Walking/Treadmill/Elliptical - you can get your heart rate up while performing these movements but it is harder to get to the correct heart rate range unless you are walking uphill/using incline on the machines. 

Also our bodies adapt very quickly to this kind of movement.  That is why you must watch your heart rate value/HRV to be sure that you get into range and staying in range throughout the workout.  

Tip:  I have started using a weighted vest during some of my training sessions to help me get into the correct HRV and keep me there.  It allows me to be efficient in a short amount of time.

*Tip: I love the variety of BODi programs so that I can sync up my workouts to my hormonal cycle. More on that in another article.

How much Zone 2 training should you do?

Ideally you should work up to: 

Resistance Training 3-4x a week for at least 30 minutes in Zone 2

Walking/Treadmill/Elliptical 2x a week for at least 30 minutes in Zone 2

HIIT aka Zone 5 training at least 1x a week 

Aim for 120 -150 minutes per week so 4-5 total 30 minute sessions 

"Lo, I can't dedicate that many hours to training!!"  

My answer is ... "That is ok!  Set a goal to get into Zone 2 training range and stay there for 10 minutes after your largest meal of the day.  This will move blood sugar into the muscles instead of storing as fat.  

Comment below if you found this helpful

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Comment below if you already use Zone 2 training

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Just comment please so I know if this is helpful thx :)

Handout found in my App

For my app members only.

If you want to join my app to receive the handout

click https://coachlo.mn.co

*Don't forget to go to the Handout section and print out the Heart Rate calculator for your age and also the Apple watch directions.  I thought the default settings on my watch were accurate and I couldn't understand why I couldn't get into Zone 2 and I was working so hard. Turns out you might have to set the range for your age manually.