5/5/2023 0 Comments Breathing zone“Zone 2 or low heart rate training is also one of the best tools we have to achieve metabolic health and longevity.” (Metabolic health is defined in a study published in the journal Metabolic Syndrome and Related Disorders as “having optimal levels of waist circumference, glucose, blood pressure, triglycerides, and high-density lipoprotein cholesterol, and not taking any related medication”.) “Whether it's improved endurance, resilience, a lower heart rate or simply improved health, zone 2 training is worthy of your consideration,” Luks says. The payback for including zone 2 training into your weekly routine can be immense, with potential impacts including improved athletic performance and a lower risk of injury. For many that represents the moment they are starting to transition out of zone 2.” What are the health benefits of zone 2 training? There's a moment when you start to take a deeper breath or can no longer breathe for distance through your nose. “Paying attention to our breathing is also important. “They should be able to hold a conversation without pausing. “Most athletes are in zone 2 between 60-70% of their maximum heart rate,” Luks says. However, if you don’t want to invest in a pricey device or time-consuming testing process, there are also physical cues that can reveal when your heart rate is in zone 2. Luks says there are more precise methods to tell which training zone you are in while exercising, with blood lactate testing being the most effective among them. This figure can then be used to calculate where your 60% and 70% thresholds lie, although a normal heart rate (opens in new tab) can be hard to pin down as it varies from person to person. You can estimate your maximum heart rate by subtracting your age from 220. This training method has many benefits, from enhancing athletic performance and overall health to improving body composition – when twinned with an appropriate diet. It usually refers to intensities where your heart rate is 60-70% of your maximum, with most athletes choosing cardiovascular exercises like walking, running, cycling and swimming to achieve this. Zone 2 is one of five heart rate zones you can enter when training. After graduating with honors from New York Medical College, Luks completed his Orthopedic Surgery residency in NY in 1996 and a fellowship in Sports Medicine at the Hospital For Joint Diseases in NYC in 1997. As the Chief of Sports Medicine and Arthroscopy at New York Medical College for over 20 years, he was entrusted to teach the next generation of Orthopedic Surgeons about the needs of athletes of all ages. He currently works as an orthopedic sports medicine surgeon.
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