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Zone 2 or not 2: That is the question?

The pros and cons of this popular and accessible exercise format.


In the realm of fitness and exercise, the concept of Zone 2 training has gained significant attention. But what exactly is Zone 2 training, and how does it compare to other training methods? In this article, we'll explore the pros and cons of Zone 2 training and conclude with the benefits of incorporating it into your fitness routine.

Understanding Zone 2 Training:

Zone 2 training refers to exercising at a moderate intensity where your heart rate remains in a specific zone, typically around 60-70% of your maximum heart rate. This zone is often associated with aerobic exercise, where the body primarily uses oxygen to produce energy.

Pros of Zone 2 Training:

Improved Aerobic Capacity: Zone 2 training helps enhance your cardiovascular endurance, allowing you to sustain physical activity for longer durations.

Fat Utilisation: Exercising in Zone 2 promotes the utilisation of fat as a fuel source, making it beneficial for those aiming for weight management.

Reduced Risk of Injury: The moderate intensity of Zone 2 training reduces the likelihood of overexertion and injury compared to high-intensity workouts.

Enhanced Recovery: Engaging in Zone 2 workouts aids in active recovery, promoting better overall recovery between intense training sessions.

Mental Benefits: Zone 2 training can be mentally rejuvenating, providing a break from high-stress workouts while still yielding significant health benefits.

Cons of Zone 2 Training:

Time-Intensive: Achieving optimal results with Zone 2 training may require longer workout durations compared to high-intensity interval training (HIIT) or other forms of exercise.

Limited Calorie Burn: While effective for improving aerobic capacity, Zone 2 training may not burn as many calories as higher-intensity workouts, which could be a consideration for weight loss goals.

Potential Plateau: Without proper variation and progression, individuals may plateau in their fitness gains with consistent Zone 2 training.

Importance of Resistance Exercise:

While Zone 2 training primarily focuses on aerobic fitness, it's crucial to incorporate resistance exercise into your fitness regimen. Resistance training helps build strength, muscle mass, and bone density, contributing to overall physical health and functional fitness.

Benefits of Resistance Exercise:

Increased Strength: Resistance training enhances muscle strength and power, improving performance in daily activities and reducing the risk of injury.

Metabolic Boost: Building lean muscle mass through resistance exercise can increase metabolic rate, aiding in weight management and fat loss.

Bone Health: Weight-bearing resistance exercises help maintain and improve bone density, reducing the risk of osteoporosis and fractures.

Enhanced Functional Fitness: Resistance training improves balance, coordination, and mobility, enhancing overall quality of life, especially as we age.


Zone 2 training offers a multitude of benefits, including improved aerobic capacity, fat utilisation and reduced risk of injury. However, it's essential to balance this with resistance exercise to achieve comprehensive fitness goals. By incorporating both forms of training into your routine, you can optimise your health and well-being.

Benefits of Personal Training:

As a personal trainer, I specialise in designing customised fitness programs tailored to individual needs and goals. My services encompass both Zone 2 training and resistance exercise, ensuring a well-rounded approach to fitness. With expert guidance and support, clients can experience the full spectrum of benefits, from improved cardiovascular health to increased strength and functional fitness. Whether you're aiming to enhance your endurance, lose weight, or build muscle, my personalised training programs are designed to help you reach your fitness aspirations effectively and safely.

By blending the advantages of Zone 2 training with the importance of resistance exercise, my personal training offers a holistic approach to fitness that empowers clients to achieve lasting results and live healthier, more fulfilling lives.

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