Wellbeing #4: Flowing through 50 in Zone 2

Context around Zone 2 workouts

Well, this is all new for me. As a former athlete I’ve always had a philosophy around cardio work-outs around making them hard and intense, to get my heart rate up to the top 90%+ range. It served me well for years of competing on the rugby pitch. I still do a couple of those workouts per week but until recently that was 4 of my 6 workouts. Now, I’ve replaced 2 of these with zone 2 workouts. 

Why? Zone 2 is the best form of cardio for longevity (more below). Coming back to being around long term for the Family, longevity is the new and foreseeable focus.

What: 

Quite simply a zone 2 workout means keeping your heart rate in zone two. The simple calculation for this is 180 bpm minus your age, so that’s around 132 for me. Another way to assess this if you don’t have a heart rate monitor is that you could just about maintain a conversation with someone at this pace, or as I’m doing, likely read / write an article- as you have the ancillary mental capacity and energy to do so. This would equate to a Rate of Perceived Exertion (RPE) of between 4-6 for most people (light to moderate).

One of the beauties in a zone 2 workout is that you can apply it to practically any cardio activity, so long as you maintain (average) your heart rate and ability to converse throughout. 

My faves are:

• Outdoor run (hybrid run & jog) taking in the scenery, listening to music / podcast, 30m
• Outdoor cycle taking in scenery, as above, 45m-60m
• Indoor run (watching a show / rugby match- same hybrid run / jog)
• Indoor cycle (reading, researching, writing an article)- usually to a specific output of 300-450 Kj.
• Outdoor swim (summer time only)- I mix up freestyle (4 lengths), breast stroke (4 lengths), kicking (2 lengths) x 5 for 50 lengths / laps of a 20m pool
• Some types of circuit training- ie more continuous movement from exercise to exercise, rather than HITT training per se. Eg pull to push, to legs to upper body, core to mobility. 40 seconds work, 20 second change over.
• Other options may include moderate level hikes, fast walking, faster forms of yoga and Pilates, even certain group classes like spin / peloton if you can control your heart rate and effort to 
• What about you? What’s your fave zone 2 workout?

Why:

The main benefits of a zone 2 workout are that it’s an accessible and beneficial heart rate at which you can maintain fat burning. Your body tends to lean into burning off fat fuels at this level, so it helps with weight loss or maintenance. Further, it’s good exercise for the most important muscle in your body- your heart. This helps prevent heart disease risks in addition to being more accessible for those with hear rate risks. Because the intensity is lower it also enables you to exercise for longer which helps you aerobic fitness - your body’s ability to process oxygen into energy, which in turn promotes long term health (longevity). I don’t tend to do any long workouts- my longest would be a 60m bike ride but my zone 2 ones are always the longest, for someone who prior to this hardly ever worked out for more than 30m.

How:

The types of activities are above. In my framework the ‘how’ applies to the planning, tracking and accountability- the things that enable the activity to happen, reduce potential obstacles and barriers than inevitably may get in the way.

So, I tend to pick one day where I’m writing an article (Sat / Sunday for these wellbeing ones, for example) which is pretty standard each week. Plus, one other day when my body needs to take it easy; like after the boys have woken me up 3 times the night before!

I use my Oura ring to track my daily readiness, so when it’s low, I plan on a less intensive workout, which may be a zone 2 heart rate workout.

I also use technology for my inside workouts. I like to listen to music and my phone if I’m reading / writing. At this level of heart rate I can process information, think and write.

I would also consider a workout buddy for the outdoor workouts, just to share the experience and be able to converse throughout, albeit with winter approaching in Colorado, that may not be top of the list.

Next week I’ll share the framework as it gets filled out. If you haven’t gotten the broader context yet check out articles 1, 2 & 3.

#Health, #wellness, #longevity #purpose #zone2