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Step up your fitness with Zone 2 training

Zone 2 training, also known as aerobic or endurance training, is a type of exercise that involves working out at a moderate intensity such that your heart rate stays in a range of between 60% and 70% of your maximum heart rate (MHR). This level of intensity is usually sustainable for longer periods of time compared to higher intensity workouts.

Zone 2 training builds endurance, improves cardiovascular health and fat metabolism, and enhances the rate of post-exercise recovery. It is the type of training that is done by athletes who participate in endurance sports such as running, cycling, and swimming.

For example, if you're 30 years old, your target heart rate range (THRz) for Zone 2 training is:

  • Minimum: ((220-30) x 60%) = 114

  • Maximum: ((220-30) x 70%) = 133

Tips for Zone 2 training while climbing up and down stairs

Maintain a moderate intensity level that keeps your heart rate in a range of between 60% and 70% of your MHR. Here are some tips to help you achieve this:

Warm-up: Start with a warm-up to get your muscles ready for exercise. This can include a few minutes of jogging in place or some other form of dynamic stretching.

Step up and down:

  • Aim to do 3 sets for 5 minutes each (15 minutes total)

  • Take a 1 minute break between sets

  • Climb up and down the stair(s) at a moderate pace - even going up and down one stair is fine

  • Focus on keeping your movements controlled and your breathing steady, and avoid rushing or taking large step

Monitor your heart rate:

  • Wear a heart rate monitor or use a fitness tracker to monitor your heart rate.

  • Aim to keep it within the target zone of 60% to 70% of your MHR

  • If your heart rate exceeds 70% of your MHR take a break until it drops below your target range minimum before resuming, or reduce your pace until your heart rate returns to within the desired range

  • Repeat this activity 3 times in order to cover a minimum of 15 minutes in

Zone 2

  • Stay well hydrated while doing this workout

If you don’t have a tracker, simply check your pulse by placing the tips of your index and middle fingers of your right hand on the inside of your left wrist, below the base of your thumb. You should be able to feel your pulse. Count the number of beats you feel in 15 seconds, and then multiply by 4 to get your heart rate per minute

Cool down: After your workout, cool down for 5 minutes with some light stretching and walking to recover quickly

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