Too good to be true?
Not Zone 0 exercise, the latest fitness trend that may have you questioning whether or not it’s actually doing anything.
But according to one expert, while this type of exercise may not give the same burn as others, the effortless movement does have its perks.
Countering the “go hard or go home” culture, this kind of workout is more about slowed-down movement that requires barely any effort at all while still reaping benefits.
Talk about bang for your buck.
While this may seem easy peasy, personal trainer and Gymshark content writer, Alex Kirkup-Lee, explains that the gains from this zone of training are deceptive but necessary.
“The benefit of zone 0 exercise is that it requires much less effort than any of the other zones,” she told The Post. “Which is perfect for your recovery days, and may help to reduce muscle soreness.”
The zones she’s referring to are heart rate zones, or how exercise intensity is divided up based on how fast your heart beats during a workout.
The scale typically goes from zone 1, the easiest zone, up to zone 5, which represents the maximum effort you put out.
Zones are measured by subtracting your age from 220 to get your max heart rate. Then multiply by the zone percentages:
Zone 1 is 50 to 60% of maximum heart rate
Zone 2 60 to 70%
Zone 3 70 to 80%
Zone 4 80 to 90%
Zone 5 90 to 100%
However, there’s one more zone.
“There is also zone 0, which is a very gentle exercise that almost doesn’t feel like exercise,” Kirkup-Lee said. “The main difference between zone 0 and zone 1 is the level of maximum heart rate. Zone 0 is 50% or less.”
No matter the intensity, any movement is good.
But while pushing yourself to the max seems to be prevalent in gyms, especially at the start of a new year, even gentle exercise can still be good.
Some studies have shown that light activity can improve health in various ways, including circulation, regulating blood sugar and supporting mental wellbeing.
Even some light housework has been linked with a longer life expectancy.
But these workouts shouldn’t be the only type you do, Kirkup-Lee explains.
“While zone 0 exercise can be extremely beneficial, I would recommend incorporating different zones into your week to ensure you are continuing to improve your aerobic capacity and strength,” she said. “You can include zone 0 exercises in your daily routine, on top of additional training.”
Try some gentle stretching while your coffee brews, or get off a stop earlier to walk a few minutes into work.
Another benefit of these easy exercises?
“Zone 0 is suitable for everyone, and can be incorporated into anyone’s gym routine,” Kirkup-Lee said. “It’s most useful for anyone recovering from an injury, those participating in high-intensity exercise and individuals at the beginning of their fitness journey.”
