Just a general thread about running. How's your running going? What are you training for? Did you get new shoes? Sporting an injury etc.
this post was submitted on 13 Jul 2024
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How important is heart rate zone for training? I’ve been told to stay in zone 2 for weight loss due to still having another 30 or so pounds to lose. I have a heart rate monitor which talks to the treadmills at my gym, which have the ability to vary my speed a bit based on whether I’m above or below the target heart rate (zone 2 midpoint is 116 for me).
For the last couple months I’ve been doing two cardio sessions per week of 45 minutes each. I don’t cover the exact same distance each time but it’s consistently in the 2.95 - 3.05 mile range. That works out to a brisk walking pace most of the time.
If I aim for zone 3 instead so that I’m actually trotting instead of brisk walking, does that mean I no longer get weight loss benefit? I’m reluctant to pay for a consult with the trainers at my gym as they all seem to focus only on strength training, so I’m hoping maybe someone in the hive mind has some insight.
Dieting is probably the most efficient method for weight loss.
I wouldn't focus so much on what zone you're heart rate is at. Consistency is key. Just go at a pace you feel is sustainable without burning yourself out in a couple weeks.
Trainers have the experience to know how much your body can take without getting injured, so in that sense they can provide you with a custom workout plan to give you the fastest results.
I could be wrong and I hope someone will correct me if I am, but my understanding is that the only reason Z2 training is recommended comes down to the ability to train for longer and to recover faster before your next training session.
This means it's much, much more relevant for professionals doing 10+ hours per week then it is for casuals running maybe 2 or 3, if that. They do it so they can still get the benefits of more running, but be fully recovered to get maximum performance out of their smaller number of Z4/5 sessions.
If you aren't doing high intensity sessions like fast intervals or hill reps, but are instead doing all your runs at the same intensity, then making that intensity the highest you can (without injuring yourself) is probably optimal within those constraints. And Z3 encompasses that level of effort perfectly.
I'm not saying, by the way, that doing only Z3 is optimal for amateurs. Especially if you go up to 3 runs per week I think making one of those a higher intensity and then dropping the others down is probably even better. (My basic running pattern when I want a block of thoughtless training is a Sunday long run of 60ish minutes, a Tuesday high intensity interval session, and a Thursday slow, easy 40 mins.) But with just two 45 min sessions, and if you don't want to incorporate intervals or increase the complexity of your training too much, Z3 is great.
Oh just a quick word regarding the other points. I agree with the other user. Running, like any exercise, should be about fitness and feeling good. Weight loss can be another thing that helps you feel good and get healthy, but exercise itself is not great for weight loss. Your body naturally tells you to eat more after exercise leading to neutral or even gained weight, if you don't accompany it with good diet.
If you don't want to talk to the trainers at the gym, there might be someone at a local running club, or an online professional coach you could talk to. I can't help you with vetting them or knowing how to talk to them though, I've never done it.