𝟔 𝐖𝐇𝐘 𝐑𝐔𝐍𝐍𝐄𝐑𝐒 𝐋𝐎𝐕𝐄 𝐓𝐎 𝐑𝐔𝐍 𝐈𝐍 𝐙𝐎𝐍𝐄 𝟐

◤ Running Zone 2 (𝐙𝐨𝐧𝐞 𝟐) means running for your heart rate (𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 𝐙𝐨𝐧𝐞) at 𝟔𝟎-𝟕𝟎% of your maximum heart rate (𝐌𝐚𝐱 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞), which is a run that doesn't make your heart work too heavy and can run continuously without panting. First, let's get to know. Let's set the heart rate zone first so runners can calculate their heart rate.

█ Get to know 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 𝐙𝐨𝐧𝐞

- 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 𝐙𝐨𝐧𝐞 is the division of the heartbeat zone. It is divided into 5 zones, each of which is beneficial to your fitness level and the fat burning rate of the body is not the same. It was measured by the number of times the heart beats in 1 minute, and the unit is 𝐁𝐞𝐚𝐭 𝐏𝐞𝐫 𝐌𝐢𝐧𝐮𝐭𝐞 (BPM). - 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 𝐙𝐨𝐧𝐞 will be calculated with the value of 𝐌𝐚𝐱 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 (MHR) or the maximum heart rate value to compare as a percentage and then compare it with the dividing table 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 𝐙𝐨𝐧𝐞 again to conclude that we have heart rate in which zone which can be used to plan exercises to help achieve results in accordance with the goals set.

█ Method for calculating 𝐌𝐚𝐱 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 (MHR)

The value of each person's 𝐌𝐚𝐱 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞 or MHR is not the same. Depending on many factors that affect physical fitness such as gender, age, sport type, etc., the MHR can be calculated as follows (refer to the website heartmonitors.com)

• MHR Men = 214 – Age x 0.8

• MHR Women = 209 – Age x 0.7

█ How to calculate 𝐙𝐨𝐧𝐞 𝟐 𝐇𝐞𝐚𝐫𝐭 𝐑𝐚𝐭𝐞

For example, if your MHR is 188 BPM and you want to know what heart rate you need to run to be in Zone 2 (Zone 2 has a 60-70% Heart Rate)

• Way of thinking: 188 x 60% = 112 BPM to 188 x 70% = 131 BPM Therefore, running in zone 2 requires a heart rate of 112-131 beats per minute.

Therefore, running to keep your heart rate in 𝐙𝐨𝐧𝐞 𝟐 is a healthy run, good for the heart, helping to restore the body. It's a run that makes runners feel relaxed, strengthen the health of runners. Importantly, it helps to burn fat and helps to lose weight very well. So let's practice running zone 2 ◢

𝐑𝐄𝐅𝐄𝐑𝐄𝐍𝐂𝐄𝐒 1. 𝙫𝙧𝙪𝙣𝙫𝙧𝙞𝙙𝙚.𝙘𝙤𝙢 2. 𝙗𝙡𝙤𝙘𝙠𝙙𝙞𝙩.𝙘𝙤𝙢

𝐑𝐄-𝐄𝐃𝐈𝐓𝐄𝐃 𝐁𝐘 POWCO : 𝙏𝙃𝙀 𝙃𝙀𝘼𝙇𝙏𝙃𝙄𝙀𝙍 𝙇𝙄𝙁𝙀 𝙎𝙊𝙇𝙐𝙏𝙄𝙊𝙉

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