I Tried Zone 2 Training for 3 Months. This Happened
Shervin Shares・2 minutes read
After three months of Zone 2 Training, significant changes in fat-burning ability were observed in the individual, highlighting the importance of metabolic flexibility and endurance through aerobic-based training. The training protocol focused on gradually building up running time, optimizing diet, and addressing challenges like physical strain and tendonitis, resulting in improved running pace and overall health improvements.
Insights
- Zone 2 Training significantly improved fat-burning ability in the individual, as demonstrated by metabolic tests and body composition changes, emphasizing the importance of this type of training for enhancing metabolic flexibility and endurance.
- The training process involved gradual progression, dietary adjustments, and monitoring various factors like heart rate zones and post-run strength training, showcasing the complexity and meticulous planning required for effective Zone 2 Training and its impact on overall performance and health.
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Recent questions
What is Zone 2 training?
Zone 2 training is a method focused on achieving maximum power output while efficiently burning fat during exercise. It is crucial for metabolic flexibility and endurance, involving 45 to 90-minute sessions three to four days a week to accumulate 180 to 360 minutes weekly.
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Summary
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"Zone 2 Training Transforms Fat-Burning Ability"
- The individual's body underwent significant changes in fat-burning ability, confirmed through measurements at a sports lab before and after three months of Zone 2 Training for running.
- Initial data was captured through a metabolic test revealing a lack of Zone 2, crucial for fat burning during exercise.
- A DEXA scan indicated a weight of 199 pounds and 17% body fat, while blood work provided baseline numbers for comparison after the training period.
- Zone 2 training is essential for metabolic flexibility and endurance, with Dr. Peter Attia and Dr. Inigo San-Millan defining it as the zone where maximum power output is achieved while burning fat efficiently.
- The protocol for Zone 2 training involves 45 to 90-minute sessions three to four days a week, with the aim of accumulating 180 to 360 minutes weekly.
- Initial training sessions focused on gradually building up running time, starting with 30 minutes to adapt to the exercise.
- Incorporating fasted morning runs and optimizing diet by pairing carbs with fats or proteins were secondary factors considered during training.
- Progression from weeks one to three involved adapting to Zone 2 running, using heart rate zones as a guide and adjusting factors like caffeine intake and temperature for optimal performance.
- Weeks four to seven saw improved adaptation to running in the target heart rate zone, with considerations for timing strength training sessions post-run for maximum benefits.
- Challenges arose in weeks eight to 11 due to physical strain from running, highlighting the importance of mobility work, stretching, and overall self-care during intense training periods.
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Enhancing Aerobic Base Through Zone 2
- Started experimenting with activities during Zone 2 runs, incorporating VO2 max and track workouts to enhance aerobic base and upper balance.
- Increased running mileage to 40 miles per week, despite initial dislike for running, leading to tendonitis due to lack of warm-up, stretching, poor mechanics, and unhealthy diet.
- Noticed lower heart rate during workouts, increased energy levels, heightened hunger, and tightness in body from lack of warm-ups and mobility work.
- Experienced changes in body composition and blood work due to improper nutrition and increased exercise, emphasizing the importance of monitoring health through blood tests.
- Showed improvement in running pace at the same heart rate after three months of consistent training, highlighting the benefits of aerobic-based training over time and the impact on metabolic shifts.
