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LISS – Heart Rate Zone 2

Exercising in heart rate zone 2 feels light and you should be able to go on for a long time at this intensity.

This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.

Training in heart rate zone 2 is an essential part of every exercise program. Keep at it and you’ll reap the benefits later.

Calculating

You can calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise. You then stay in the 60 – 70 % zone.

 

Zone Intensity Percentage of HRmax
Zone 1 Very light 50–60%
Zone 2 Light 60–70%
Zone 3 Moderate 70–80%
Zone 4 Hard 80–90%
Zone 5 Maximum 90–100%

LISS

  • Power walk/walk
  • Cycling
  • Jogging depending on fitness levels