WHO: Zone 2 Training Boosts Endurance, Fat Loss
The World Health Organization recommends at least 150 minutes of moderate-intensity exercise weekly. While more training can bring extra health benefits, the gains diminish with increased effort. Understanding different training zones and methods can enhance fitness and motivation.
The most effective endurance training occurs in Zone 2. This zone primarily burns fat for energy, improving aerobic endurance, energy efficiency, and recovery. It also strengthens the cardiovascular system. Fatmax training, a Zone-2 method, focuses on burning the most fat calories.
To determine the optimal Zone-2 intensity, a lab-supported step test with breath gas analysis is recommended. However, variety in training, including high-intensity interval training, can boost motivation and overall fitness, provided a solid endurance base is established. Excessive Zone-2 training may not suit those with performance goals.
The WHO recommends 150 minutes of moderate-intensity exercise weekly. Zone-2 training, especially fatmax, offers health and weight loss benefits. However, variety and balance in training methods are crucial for optimal fitness and performance.
