Hello and welcome back to Ask Dr Hazel, our mini episodes that drop each week between our main episodes where I answer all your burning questions.

Thank you to everyone who's sent in questions already.

And if you want to submit a question of your own on any topic related to health, fitness, nutrition or mindset,

please send your voice recorded questions

to info at the foodmilic.com.com. Now, this week's question is on Zone 2 training. Let's hear it first,

and then let's dive into the answer. Hi, Dr. Hazel. There's a lot of information out there about

the benefits of Zone 2 training for longer

distance runs such as for Huff or full marathons or longer. Can you explain in more detail about

zone 2 training and the benefits it provides for longer distance friends.

Thank you so much for your great question.

You're right.

There is a lot of chat about zone two training, so let's break it down.

But before we dive in, I'm sure there's some of you thinking, what do you mean by training zones?

So zone training or heart rate zone training is a way to monitor how hard your training effort is

or should be during a training session.

Each heart rate zone is based on a certain intensity percentage of your max heart rate.

So for example, zone one would be 50 to 60% of your max heart rate.

Zone 2 would be 60 to 70% of your max heart rate. Zone 2 will be 60 to 70% of your max heart rate and so on.

So each zone creates different training stress and therefore different training adaptations and

outcomes. So you want to ensure your training in the right zone for the outcome you are looking

for to increase your training performance.

Now, when it comes to developing an aerobic base or aerobic capacity,

...