You Asked. So I Answered!

This will likely be the last newsletter that we focus on Zone 2 training (at least for the time being...). Since we started focusing on Zone 2 training a couple of weeks ago, several people have written in asking me questions about our topic. Today I would like to answer some of those questions!

Question 1
How do I add this to my current exercise routine?

Short answer - It depends... Adding Zone 2 training to your current program will depend on what your goals are. If you are looking for endurance training or simply long-term health benefits, the target should be spending 80% of your training time in Zone 2, and 20% in a Higher Intensity (Zone 4ish) range. If you are training for a different competition, like a power lifting meet, you may not want to spend much time, if any, doing Zone 2 training. Or you may simply want to mix it in during a recovery day!

If you are simply training for life, I would recommend the 80%:20% ratio as a good starting point!

Question 2
What is the best exercise to get into Zone 2?

Same answer - It depends... I would suggest choosing something that you enjoy doing, and something that you would want to do again the next day. So I chose to begin with rucking with my dog, but you may want to swim, or ride a training bike, or take a Zumba (or LaBlast) class, or go for a hike, or... The list is nearly endless. Rather than focus on the type of exercise, focus more on the target heart rate that you are looking for.

Question 3
Why are we just hearing about this now?

This is probably the most important question that I was asked. (And several different people asked it!) We are hearing more about this recently because there is a growing body of evidence to support the implementation of Zone 2 training as a part of our training routines. As more and more people incorporate it into their training routines, there are more people telling their friends and family about the benefits!

The reason that we have spent the past month or so talking about it is because of how accessible it is to EVERYONE. I don't care who you are, you have the ability to incorporate some type of Zone 2 training in your routine. We can all benefit from it. You don't need to be a marathon runner, or a CrossFit Games athlete, or Division 1 Lacrosse player to do this. Grandma Betty can get out there and do some Zone 2 training. Zone 2 training will likely look different for all of us, but we can all do it.

How do you plan to add Zone 2 to your routine?

Movement is my medicine,


Dr. William "Chip" Bleam

Dr. William "Chip" Bleam


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