Unless you’re a pro athlete, it’s likely that you could squeeze a little more exercise into your day. While we all live busy lives, a few extra steps here and there are probably feasible, even if a full gym workout isn’t.
This could be where so-called “zone zero” training comes in. But what is it? How do you do it? And will it actually help?
Keep reading to find out.
Zone training helps you to find exactly the right intensity workout for you
The concept of zone training has been around for a long time. Essentially, it’s based on your heart rate and how close to its maximum rate it gets during exercise.
- Zone 5: Your heart rate is at 90% to 100% of its maximum. This zone is much like the gym itself – it’s not comfortable to stay here too long.
- Zone 4: Heart rate at 80% to 90% of maximum – This could be during a HIIT (high intensity interval training) session or after a last-minute sprint or the bus.
- Zone 3: Heart rate at 70% to 80% of maximum – Neither a sprint nor a jog, this is running at the edge of what’s comfortable for you. It might still be possible to talk and run, but in Zone 3, you might prefer not to.
- Zone 2: Heart rate: 60% to 70% of maximum – You’ll be breathing a bit harder, but talking should be easy. If you’re running, this is a pace you can maintain with relative ease.
- Zone 1: Heart rate: 50% to 60% of maximum – This could be walking the dog or looking after your grandchildren. You know you’re exercising, but you’re not ready for a sit-down just yet.
All of which leads to the final zone. You might be wondering what’s left, and that, in a sense, is the beauty of zone zero.
Zone zero is a low-intensity stress type of exercise
In zone zero, your heart rate never rises above 50% of its maximum.
This means you’ll be in zone zero during a lunchtime stroll, doing the vacuuming, or even just standing at the ironing board. It’s an easy zone to be in, so spend as much time there as possible between bouts of more moderate exercise.
Zone Zero is seeing a resurgence currently, for a number of reasons. Mainly, though, its popularity is likely down to it being so easy.
To spend effective time in Zone 2, for example, you’ll need a heart rate monitor and a clear idea of your maximum heart rate. While there is a calculation for this (deducting your age from 220), this isn’t as accurate as it might be.
For Zone Zero exercise, though, you just need to be doing anything other than sitting on the sofa.
You might take the stairs rather than a lift, walk to the local shop, or park further away from the entrance at the supermarket. Because this is easy, it’s much more likely that you can make a new habit stick.
The benefits of zone zero
Low-intensity exercise might feel too good to be true. How can it be that beneficial? And if it is, why would I ever go to the gym again?
Here are three reasons to try zone zero exercise today.
1. Any movement is a good thing
This 2022 study from the University of Manchester and the University of Limerick, for example, looked at the benefits of breaking up periods of continued sitting.
Even light-intensity walking was shown to use up some of the body’s post-eating glucose stores, with the potential to reduce the risk of type 2 diabetes.
The Lancet, meanwhile, conducted a “study of studies” (known as a meta-analysis) and found that taking more steps in a day, regardless of the pace you walk at, was associated with a lower risk of all-cause mortality.
2. You’ll be following the example of the world’s Blue Zones
You might have heard of the world’s so-called “Blue Zones”. These are areas with high life expectancy and above-average number of centenarians and include:
- Okinawa, Japan
- Sardinia, Italy
- Nicoya, Costa Rica.
People in these areas generally live longer and are healthier, and happier. While this is no doubt due to several factors, one is likely the active lifestyles that inhabitants of these areas lead.
Residents of Okinawa, for example, employ the Japanese concept of “ikigai” (or “reason for living”). Finding a purpose in life can create a lifelong passion, based on what they enjoy or what the world needs, and can help to keep Okinawans much more active and for longer.
3. It could improve your emotional wellbeing too
Exercise can be tough, and that can make motivation hard to find. A gentle walk in nature, or a peaceful class, though, are enjoyable and so much easier to turn into a habit.
By building these things into your day slowly, you remove the stress and worry of feeling you need to exercise, and can do the things you enjoy guilt-free.
You should find that this has a positive overall effect on your mood.
Get in touch
Please email hello@globeifa.co.uk or call us on 020 8891 0711 to discuss how Globe IFA’s expert financial advisors can help you manage your long-term financial plans in your own low-intensity zone zero and completely stress-free.
