When physical workouts are considered, we often picture intense sessions involving HIIT circuits, heavy lifts, sore muscles, and aches following fast runs and jumps. But what if workouts are gentle and don't even feel like exercise?
Research suggests that low-effort activity, known as 'zone zero', can improve health, reduce stress, and even support athletic performance. Although the exercise may not provide the same burn as other types, Zone Zero has its own perks.
What is Zone zero?
Zone training is basically low-intensity movements. It measures how hard your heart is working and refers to activity that keeps your heart rate 50 per cent of its maximum. These kinds of exercises include walking, stretching, doing light chores, standing up during the day, and so on.
This particular exercise involves mainly those activities that one does on a daily basis. It is underestimated as it does not feel like training, or as we say, there is "not enough sweat".
According to experts, if zone one involves walking, zone zero is below that which includes standing, stretching or strolling.
How is a zone measured?
Zones are measured by deducting your age from 220 to get your maximum heart rate.
Zone 1: 50 to 60 per cent of maximum heart rate
Zone 2: 60 to 70 per cent
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Zone 3: 70 to 80 per cent
Zone 4: 80 to 90 per cent
Zone 5: 90 to 100 per cent (maximum effort)
Studies have also shown that light activity can improve your heart health, blood circulation, and overall support mental wellbeing. A Lancet review found that increasing daily steps, fast or slow, was linked to a lower risk of early death.
In contrast to the hard gym workouts, zone zero is suitable for everyone. It is even suitable for anyone recovering from a muscle injury after a workout. "These are simple exercises that one can add to their day. Even while cooking also, you can do some stretching in your kitchen. While doing laundary too you can squat or increase your body movements. It need not be always high-intensity always," said Stephen John, fitness trainer based in Bengaluru.
Other benefits of zone zero exercise
* Regulating blood sugar
* Reduce post-meal glucose spikes
* Lowers insulin risks and type 2 diabetes
