I wouldn’t be surprised if you have come across the concept of training zones recently. The idea is that as exercise intensity increases (as measured by your heart rate going up), you enter a new zone. Zone 1 is considered to be light exercise that is minimally taxing, while still providing a benefit. This includes activities such as light walking, gardening or tossing a frisbee in the park. On the other end of the scale, zone 5 would be characterized by maximum-effort bursts of activity, such as hill sprints or burpees.
Why is zone 2 exercise important for people with diabetes?
Zone 2 training falls into the lower end of the intensity curve. However, it has received a lot of attention lately because of the outsized benefits it provides without the need to train very intensely. Exercise in this zone greatly improves your body’s ability to use fuel for energy by increasing mitochondrial efficiency. This is a fancy way of saying your cells become better at burning carbohydrates and fat. Eventually, your muscles’ sensitivity to insulin increases, helping your body manage blood sugar more effectively. I think you can see where I’m going with this: regular zone 2 exercise results in lower morning blood sugar levels and better blood-sugar control overall, which is extremely beneficial to people with diabetes.
Like all exercise, zone 2 training also burns calories, which can be helpful for weight management.
How do you find your heart rate for zone 2?
To calculate your zone 2 target heart rate:
- Find your maximum heart rate using the following formula: 220 minus your age. For example, if you’re 50 your max theoretical heart rate will be 170.
- Zone 2 exercise is done at 60-70% of your max heart rate.
Here’s a chart to determine your maximum and zone 2 heart rates (HR):
| Age | Average Max HR | Zone 2 HR Range |
|---|---|---|
| 20-30 | 195 | 117-136 |
| 30-40 | 185 | 111-129 |
| 40-50 | 175 | 105-122 |
| 50-60 | 165 | 99-115 |
| 60-70 | 155 | 93-108 |
| 70-80 | 145 | 87-101 |
| 80+ | 135 | 81-95 |
How do you know your heart rate while exercising?
To find your heart rate, you can use a wearable device like a fitness tracker or smartwatch. You can also use the finger-on-your-pulse method, where you count the number of heartbeats for 10 seconds and multiply by six. You can also count for six seconds and multiply by 10 for easier math. Repeat the latter method at least once or twice because the margin for error is greater with the shorter count.
You know you are in zone 2 when you can still talk but it is a bit of a challenge, or when you feel somewhat out of breath but not exhausted.
How do you start with zone 2 exercise?
If you haven’t exercised in a while, or you aren’t familiar with heart rate-based movement, I’d start by going for a walk. First try to get your heart rate to the lower end of the target range for a few minutes. If this feels easy, try and go a little faster and see how your body reacts. You might surprise yourself!
Even if you are used to exercising at a higher intensity level, spending some time in zone 2 every week will benefit you greatly. Long-term changes to our cardio-vascular system require time spent exercising, ideally at least two hours per week. If you are used to quick, intense training sessions like High-Intensity Interval Training or spinning, you should also try to add at least one zone 2 training session per week. It will help build a more solid base for the rest of your training.
What are some other examples of zone 2 exercises?
Other than walking, biking and swimming are also excellent options for zone 2 exercise. Swimming, in particular, can be great for those with general mobility issues. Biking (indoor or outside) is usually a safe choice for those with knee or ankle issues. If you’ve been walking regularly for a while, and no longer find it challenging, consider rucking—walking while carrying extra weight. You can buy purpose-made rucking backpacks, but I use a couple of light dumbbells in a simple backpack, padded with towels. You may be surprised by how much more challenging walking with added weight feels compared to walking with just your body weight. If you’re interested in learning more about rucking, check out the article on this very subject.
Zone 2 training is a simple, easy and effective way to add fitness, conditioning, calorie burning and blood sugar control to your lifestyle. Give it a shot!
