Khaberni - Fitness concepts are gradually changing, as the common saying "no gain without effort" does not always apply when it comes to burning fat and improving health.
Instead of relying on high-intensity exercises that require maximum energy, an increasing number of experts are advocating for focusing on what is known as "Zone 2" exercises, which are moderate activities like brisk walking, light jogging, or cycling at a pace that allows you to speak while performing.
To understand this concept, specialists divide the heart rate into five zones, starting from very light effort and ending at maximum intensity. "Zone 2" lies in the middle of this range, at about 60% to 70% of maximum heart rate, which, according to experts, is the optimal level for burning fat and improving physical fitness.
The maximum heart rate can be calculated by subtracting your age from 220. For example, if you are 50 years old, then the maximum is approximately 170 beats per minute, which means that Zone 2 would range between about 100 and 120 beats.
Specialists emphasize that accurately reaching this zone depends not only on feeling but also on using a smart watch or fitness tracker to adjust the exercise intensity.
Experts explain that the body relies on oxygen to burn fat. When engaging in high-intensity exercises, the heart rate increases significantly, reducing the availability of oxygen and prompting the body to use other energy sources such as carbohydrates. In moderate exercises, oxygen remains sufficiently available, helping to burn fat more efficiently.
Moreover, these exercises allow for longer periods of activity without severe fatigue, unlike intensive exercises that may force an individual to stop quickly. This additional time contributes to strengthening the heart muscle and stimulating the mitochondria, which are responsible for energy production inside cells.
The interest in this type of exercise increased after research conducted by Dr. Inigo San Milan, which showed that athletes who train for longer durations within this zone can maintain their performance for extended periods.
However, scientific opinions are still divided. Recent studies have shown that high-intensity exercises, like HIIT, may achieve faster improvements in some physical fitness indicators. Other studies have not found significant differences in fat loss between intensive and moderate exercises.
Therefore, some experts caution against relying solely on "Zone 2" exercises, while others see it as an effective way to encourage people to continue exercising without overexertion.
In conclusion, most specialists agree that the best approach is balance; many professional athletes follow the 80/20 rule, where they spend most of their time on low-intensity exercises and complement them with high-intensity sessions.
Thus, success in physical fitness is not only linked to exerting maximum effort but also to choosing the right intensity and maintaining it.
