If you want to run faster, then you might need to slow down first.
That’s according to sports medicine physician Dr Morgan Busko at NewYork Presbyterian, who says runners should spend most of their training at a low intensity.
Instead of going all out in every run, she recommended keeping 70 to 80 percent of run time in heart rate Zone 2, equivalent to roughly 60 to 70 percent of someone’s maximum heart rate. At this pace, someone should be able to hold a conversation while running.
She said this level boosts endurance, encourages fat burn and may prompt cells to build new mitochondria, or energy factories, helping someone run faster over time.
A fitness expert at personal training service BBT Fitness in New York City, Jesse Ramos Junior, agreed, adding to Daily Mail: ‘Think of Zone 2 like the elephant, slow and steady, but always arriving strong.
‘Most people trying to lose weight push too hard at the gym, feel overwhelmed, and end up quitting.
‘But Zone 2 is where your body primarily burns fat for fuel and builds endurance without burnout. Starting in Zone 2 gives people a foundation they can stick with, and as they shed weight and build confidence, they can move into higher zones to challenge themselves further.’
Both experts said that high intensity runs do still matter, and that everyone should spend 20 to 30 percent of their workouts running at a pace at which they struggle to maintain a conversation.
Dr Morgan Busko recommended spending most of a run in heart rate Zone 2. The above is a stock image
This higher intensity helps to gradually improve someone’s ability to handle sprints or sustained hard effort.
Dr Busko told Business Insider: ‘For everyone, the very beginner runner to the most elite athlete, longer runs where you’re maintaining a low heart rate are really beneficial for building aerobic endurance.
‘By running slower for longer periods, you’re setting yourself up to be able to run faster.’
While Dr Busko focused on running, the same principle applies to other aerobic workouts such as cycling, swimming or elliptical training.
And any exercise can boost health and athletic performance, as well as reduce the risk of conditions such as type 2 diabetes, heart disease and Alzheimer’s.
The World Health Organization recommends everyone completes moderate intensity exercise, similar to Zone 2, such as a brisk walk, jogging or cycling for 150 to 300 minutes every week.
It also recommend vigorous activity for 75 to 150 minutes, such as fast running, as an alternative.
But estimates suggest only about half of all US adults meet these recommendations every week.
Many experts have urged people to do work outs that focus on a Zone 2 heart rate, saying it helps to boost fitness and encourages people to exercise more often because it is at a level more sustainable for longer periods of time.
But studies have been less conclusive, with a recent paper that sampled muscle finding those who exercise above Zone 2 had the biggest boosts in mitochondria numbers.
The above shows the heart rate people should reach while exercising to burn fat. It corresponds to the upper end of the heart rate Zone 2 workout zone
Experts say you can track heart rate using fitness trackers or a heart rate monitor (stock image)
But experts suggest Zone 2 exercise may help to boost exercise by encouraging people to return to work out more often because they feel less exhausted after every session.
There are also suggestions that, because the exercise is more sustainable, exercisers are able to maintain an elevated heart rate for longer, which may also have health benefits.
To calculate your Zone 2, first you must determine your maximum heart rate, which is done by subtracting your age from the number 220.
This means that a 30-year-old has a maximum heart rate of about 190 beats per minute, and a Zone 2 heart rate of around 114 to 133 beats per minute.
Many experts emphasize that the heart rate zones are an estimate, and may not be accurate for everyone. The best way to work out your maximum heart rate is to use a wearable or heart rate monitor.
This article was originally published by a www.dailymail.co.uk . Read the Original article here. .