Learn what a dietitian sees as the benefits of zone training, including the impact on glucose and mitochondria.

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Have you heard ofZone 2training?

Thisbuzzystyle of cardio exercise is backed by a variety of experts in the wellness space.

woman sweating in the gym

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Mostly, people extol the benefits for yourheart healthandstamina.

Experts in This Article

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What is Zone 2 training?

Not HIIT, but not ayin yoga class, either.

Woman walking on a treadmill at the gym.

Think more along the lines of a slow, relaxed jog or easy bike ride.

Take 60 to 70 percent of that number, and youre at 114 to 133 BPM.

The big 3 benefits of Zone 2 training

1.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Research showsthat blood glucose control and fasting glucose may be positively impacted by Zone 2 exercise, says Davis.

Why this happens is somewhat of a mystery.

One2016 research paperposited that one possible explanation involves enhanced metabolism of fatty acid stores in the skeletal muscle.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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But Davis warns that these effects are dose-dependent.

The health benefits occur at a certain level, and more is not always better, says Davis.

Theres a sweet spot!

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How do you know if youve passed that sweet spot?

Davis says some signs to watch out for include:

2.

So when evaluating a glucose response, its a good idea to consider the big picture.

That picture should include how and what you eat before and during workouts.

(Yes, the opposite of what many people might expect.)

Better mitochondrial function

Zone 2 training can also improve your mitochondrial function, says Davis.

In laymans terms, better mitochondrial function helps you feel more energized for your workouts and physical activities.

But dont forget, Davis adds, We see the dose-dependent effect in play.

More doesnt equal better!

Theres a threshold just like for those insulin sensitivity benefits.

Should you try Zone 2 training?

And the best news is, there isntonetype of activity that falls into this category.

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