How Non-Athletes Can Benefit from Training Zones

An enjoyable way you can get the most out of exercise — it involves humming.

Photo by Andrea Leopardi on Unsplash

Why You Need to Know About Training Zones

Exercise is a stress that the body responds to by adapting. If the stress is too great the body’s ability to adapt may be insufficient, leading to fatigue, injury, and inflammation. If the stress is insufficient, adaption does not occur. For optimal adaption, you want the stress to be at just the right level. For most of us, the optimal stress is exercising in Zone 2.

Perception and The Dead Zone

Zone 3 is the dead zone where you are likely to exert the most stress for the least adaption.

You don’t need to know about the other training zones with one important caveat, Zone 3. If you stray into Zone 3 too often, you may end up injured and discouraged. Zone 3 is the dead zone where you are likely to exert the most stress for the least adaption; a grey zone that delivers little value for increased effort.

Photo Courtesy of Author Cindy de Villiers

Easily Getting to Know Your Training Zones

The only measure you need is your voice. The talk test is considered a valid measure of exertion. To check you are in Zone 2 you should be able to speak comfortably rather than freely. You should feel that you are about to get short of breath but you are not quite there yet.

Just Do It — While Humming

While the results of Zone 2 training take time, the risks are low and the side-benefits include increasing your musical repertoire!

Practicing Functional MD developing a diagnostic and treatment online platform, incorporating wearables and AI. Always questioning.

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