Latest news with #workouts
The Guardian
3 days ago
- Health
- The Guardian
The zone zero secret: how ultra-low-stress exercise can change your life
In our modern, time-squeezed lives, it's tempting to do everything as fast as possible: listen to podcasts on double speed, work in email-free sprints, or train at lung-bursting intensity in the gaps between your morning meditation and the school run. But evidence is piling up that the last one might not be as beneficial as it seems – and that, in fact, just introducing a lot more ultra-low-intensity movement into your schedule can improve your fitness as well as your quality of life, whether you're a top-tier athlete or experienced couch-crasher. Welcome to zone zero. In case you're unfamiliar with the concept, or just need a quick refresher, zone training is a way of structuring workouts based on how high your heart rate gets as a percentage of the fastest it can possibly thump. Lower means slower – and most of us will never hit maximum intensity in our day-to-day lives. Over the decades, the most-recommended zones have shifted as training techniques evolve and knowledge of our biology improves – but zone zero, the state just slightly above total inactivity, where your heart never gets above 50% of its maximum rate, is enjoying a resurgence. One reason? It's easy. Most zone training requires you to know your maximum heart rate – the British Heart Foundation recommends deducting your age from 220, though more accurate, less pleasant methods exist – and then making sure it doesn't go too high or low, usually by training with a heart rate monitor. Zone zero, though, doesn't require any of this. It's essentially where you spend most of your semi-active life: walking slowly, doing light tidying, or even working at a standing desk. It shouldn't really feel like exercise at all – but it might help you live longer, run faster, or feel better. 'Zone zero is an accessible way to increase daily movement without the need for formal workouts or special equipment,' says Brian Passenti, founder of Altitude Endurance Coaching. 'Getting more time in it can be as simple as parking further from the shops to get more steps in, taking a walk break while on a work call, or standing and stretching regularly at your desk. Of course, as you get more used to it, you can walk further or more frequently throughout your day, until you're spending hours in zone zero rather than on the couch.' To understand why this is beneficial, it helps to know a bit about how your body fuels itself. After a meal or snack, carbohydrates are broken down and released into the bloodstream as glucose (a form of sugar), with any excess stored in the liver and muscles as glycogen. When you stand up or walk around, your muscles start contracting, which uses some of this glucose for fuel. This can have dramatic effects over time – a 2022 review of studies found that even a little bit of light-intensity walking was enough to 'significantly attenuate' post-food glucose levels compared with continued sitting, which almost certainly reduces your risk of insulin resistance and type 2 diabetes. Although there's some criticism of the idea that people living in 'blue zones' (those regions of the world where life-and-health span might be slightly longer than elsewhere) really differ from other populations, one thing that's fairly consistent among them is a significant amount of low-level activity, especially after meals – something that the evidence suggests is a pretty good idea. Glucose is also released when you're stressed, as part of the body's fight-or-flight response – and managing that process might be one of the reasons that walking seems to be related to reduced stress, improved mood and general happiness. And there's another key element to the fuelling process – low-intensity exercise uses a higher percentage of fat for fuel than high-intensity exercise, which tends to rely on the quick energy hit provided by glucose. This means that walking for a long time, or walking in a fasted state (like taking the dog out before you have breakfast) tends to pull energy from your body's fat stores. Total calories burned matter, and so if fat loss is your main goal, adding more high-intensity exercise might get you there faster – but if that's unpleasant, injurious, or makes you ravenous, it may do more harm than good. 'For many of my clients – especially women in midlife or those just beginning their movement journey – zone zero is the bridge between sedentary and sustainable,' says Terry Tateossian, a personal trainer and nutritionist. 'It reduces stress, supports mental clarity, can help with improved circulation and better digestion, and it's a more enjoyable, flexible way to stick with training over time.' It's also important to note that, in longevity terms, a bit (or a lot) more daily movement can play a huge role. A 2022 review of studies in the Lancet, for instance, found that taking more daily steps – fast or slow – was associated with a progressively lower risk of all-cause mortality, to an upper limit that varied by age. Another study led by the American Cancer Society found that any amount of walking, even at a moderate pace and at levels below the recommended guidelines, was associated with lower mortality risk. Consistency counts. But what about more athletic endeavours? Well, even people who schedule workouts five or six days a week will still probably benefit from adding some extra low-intensity movement to their routine. A few more daily steps can bring all of the benefits mentioned above. But can going (very) slowly actually help you run faster? This, it turns out, is a contentious area. Marathon data, for instance, shows that faster runners tend to spend a huge amount of time in the low-intensity zone compared with their slower peers – something that has prompted a recent examination in the European Journal of Applied Physiology. One theory is that faster athletes train a lot more in general – they're spending more hours on the roads and trails, and so some of those have to be slow so they don't burnout. This is the first of seven different hypotheses in the new piece, which notes that 'complete cardiac recovery from [high intensity] exercises might take over two days, limiting athletes to two to three weekly well-rested HI sessions' – leaving four or five days a week that can be filled with low intensity work. There are also other explanations. Very low-intensity training may trigger training adaptations in a slightly different way to higher-intensity at the molecular level, or through different pathways. It might gradually remodel the structure and function of the heart (particularly the left ventricle), or shift the composition of an athlete's muscle fibres to the more endurance-focused (and economical) slow-twitch kind. It might also reinforce the effect of more serious training, as suggested by a 2021 study that found decreasing daily background steps actually blunted the effects of a high-intensity training programme. 'There have been studies comparing people doing training and getting 2,000 steps per day versus people doing the same training and doing 5,000 to 7,000 steps per day, and those getting more steps get better training adaptations,' says Brady Holmer, an exercise scientist and the author of VO2 Max Essentials. 'We often think it's best to do your training session and sit on the couch all day, but that doesn't appear to be the case. You need the high-intensity training to get a faster race time, but zone zero training plays a supportive role.' It has been well established for some time now that 'active recovery' – even if you're barely doing anything – works to mitigate the effects of workouts that would otherwise leave you sore for days, by getting oxygen and nutrients to damaged muscle tissue through better blood flow. 'An easy walk around the block is the best way to combat sore muscles,' says Passenti. 'My wife is not as active as I am, but an easy after-dinner walk on a summer evening can offer benefits for both of us, and our dog too. While it may not directly improve sprint speed, it supports recovery and endurance development. Every bit of movement counts.' But also, staying in zone zero is just … easy. High-intensity training is horrible almost by design: you might come to 'enjoy' it on some level, but it tends to have a negative effect on mood even in well-trained people. Going for a walk or a gentle yoga session, though, decreases mental fatigue and improves your mood, leaving you psychologically more prepared for the hard stuff. 'Zone zero addresses the biggest challenge I see across all levels of athletes: the inability to slow down,' says endurance coach Stephanie Holbrook. 'Over 16 years of coaching, I've found that most endurance athletes start out too hard and are simply not willing to embrace truly gentle movement. Zone zero – that sweet spot where you're just slightly active but not actually feeling like you're exerting yourself – can be revolutionary. For beginners who have never exercised, it removes the intimidation factor and shows that movement doesn't require suffering. For experienced 5k and marathon runners, it's often the missing piece that unlocks breakthrough performances because it facilitates genuine recovery without contributing to the body's stress response.' So where to start? Anywhere you like. The point of zone zero is to stop thinking of your day as a split between workouts (horrible) and inactivity (non-ideal), and try to maximise the amount of very gentle movement you're doing without ever really worrying about it. In a typical day, that might mean going out for a quick walk before breakfast or getting off the bus to work a couple of stops early, getting up regularly for a stretch while you're at your desk, and going for a 20-minute wander at lunchtime. It could mean a short amble after dinner or a bit of very gentle yoga while you're watching Netflix (if you don't know any, just sit on the floor instead of the sofa, and you'll find yourself moving naturally). 'Start with 10 to 15 intentional minutes of zone zero a day,' says Tateossian. 'Add mobility while your coffee brews. Park further away on purpose. These micro-movements add up, and for people who feel intimidated by 'exercise', this is the entry point.' It sounds like a hassle, compared with what many of us are used to – but if it pays off with improved mental energy now and a better quality of life later, it will be worth the effort. And, if you've never quite cracked the code to enjoying exercise, it could be just what you need. 'There can be a psychological breakthrough that comes from learning that sometimes the most powerful thing you can do is almost nothing at all,' says Holbrook. Besides, any form of exercise where you don't have to wash your gym kit has to be worth a try. Zone 0: casual strollHeart rate: below 50% of max Super-easy. Slow walking, gentle cleaning, or possibly just working at a standing desk. Spend as much time here as possible: it's where our hunter-gatherer ancestors would have spent most of their days. Zone 1: getting goingHeart rate: 50% to 60% of max Still barely challenging. This is where you'd be during an easy warm-up, walking the dog, or having a kickabout with a toddler. Useful for building work capacity for more challenging stuff. Zone 2: this is fine Heart rate: 60% to 70% of max Easyish. You're breathing a bit harder, but you could still explain the plot of Severance if you really had to. Modern runners spend hours here to build a base without burning out. Can be boring, but very effective. Zone 3: this isn't fine Heart rate: 70% to 80% of max This is where tempo runs – a pace that's right at the edge of your ability for sustained efforts – happen. You could talk, but you'd rather not. A zone that's fallen a bit out of fashion recently, as many coaches recommend a mix of long, slow training and higher-intensity efforts. Can still be useful, though. Zone 4: can't talk, lungs hurting Heart rate: 80% to 90% of max Hard. This is what happens when you do intervals or threshold runs, or ill-advisedly sprint up an escalator as fast as you can. In theory, this is what nudges up your lactate threshold – or your body's ability to deal with lactate buildup in the blood. You can't sustain it for long, and you probably shouldn't try. Zone 5: almost unbearable Heart rate: 90% to 100% of max Maximum effort: this is where you're redlining it because someone's yelling at you. Honestly, you probably don't need to be here much.
Yahoo
3 days ago
- Health
- Yahoo
Forget 10,000 steps — try my 3-4-5 walking workout to boost your cardiovascular fitness and mood
When you buy through links on our articles, Future and its syndication partners may earn a commission. I'll start this article with a strong caveat — I'm not a personal trainer or a walking coach, I'm a fitness editor and enthusiast, who reviews gear and tests new workouts for a living. Like the rest of the fitness world, I've recently been swept up in the Japanese walking method hype, and it's changed my walking workouts for good, but after a month, I found myself thinking, what's next? In order to get fitter and stronger, you need to keep progressing your workouts. With walking workouts, this is pretty easy — you simply walk faster, add weight in the form of a weighted vest (or in my case, a baby strapped to your torso in a sling), walk up hill, or increase the time you spend walking. That said, if you're looking for a new walking workout to try this summer, why not give my 3-4-5 walking method a go? Read on to find out exactly how to do it. As a reminder, if you're returning to workouts following an injury or pregnancy, it's always a good idea to get signed off by a medical professional before taking on a new routine. What is the 3-4-5 walking workout? Similar to the Japanese Walking Method, my 3-4-5 workout is also a form of HIIT training that involves changing the pace throughout the session. I found it best to program the walking workout on my Apple Watch beforehand (here's how to build a custom workout on your Apple Watch), but you can do the same on most of the best fitness trackers. If you don't have a fitness tracker, just use a stopwatch or the stopwatch on your smartphone. Here's how to do it: Walk for three minutes at a low intensity. This should be a 4/10 effort — you're still moving, but you should easily be able to hold a conversation with someone next to you. Then walk four minutes at a high intensity. This is a 7/10 walking effort — you should be working hard. Repeat this 5 times. You'll walk for 35 minutes in total. I've been doing the 3-4-5 walking workout for a week — here are the benefits As you might have spotted, this progresses the Japanese walking method by increasing the time spent walking at a faster pace and adding five minutes to the workout. Here's what I noticed: The extra 60 seconds of work makes all the difference 60 seconds doesn't sound like a long time, until you're having to power through another minute of walking at a fast pace. The extra minute of work made this feel like a step up from the three-minute intervals involved in the Japanese walking method. It's enough to keep your heart rate elevated for a little bit longer, and I felt like I'd worked harder and burned more calories during this walking workout. One of the benefits of adding intervals to your walks is raising your heart rate. This helps lower your blood pressure and cholesterol, and increases your aerobic capacity compared to walking continuously at a moderate pace for the same time. You're also likely to burn more calories than you would if you just walked at a moderate pace for 35 minutes, which is useful if you're walking for weight loss. Knowing how many times I was repeating the intervals helped I've run five marathons, and one thing that always gets me through the final miles is counting. From mile 20, I'll count each step to 100, then start again, or work out how many minutes of running I have left and count down. It helps keep my mind busy when the going gets tough. I also use a similar technique in my speed workouts when running, counting down the intervals, work, or laps of the track left. I liked counting down from five during this workout — knowing I only had one interval or four minutes of work left allowed me to push my pace. It raised my heart rate and boosted my mood I'm not walking to lose weight, but using it as a way to rebuild my fitness postpartum, and keep moving on days when my toddler doesn't go to daycare, and I can't head out for a run. It's also a great form of active recovery, and stops my legs getting too stiff between running and strength training sessions. I have to walk my dog every day, so why not mix it up and make it more of a workout? As well as raising my heart rate and leaving me feeling like I'd done a workout, not just rambled along with a podcast, my 3-4-5 walking workout left me with all those happy, post-workout endorphins flowing through my body before I sat down at my desk. It's a fun challenge, and one you can do for free, from anywhere. Do it on a treadmill, with a friend or a dog, in your local park, or up a hill if you want to really work your legs. All you need is a comfy pair of sneakers and 35 minutes. Happy walking! Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget 10,000 steps — I tried 'rucking' instead of regular walking for one week, and it's a game changer Forget running — 3 walking workouts that build lower body strength and burn calories I tried the 6-6-6 walking challenge — here's how it boosted my calm
The National
04-08-2025
- Health
- The National
How to Adult: Maintaining physical fitness
Mother and daughter fitness instructors Reem and Caroline Kassab share tips to stay physically active, and demonstrate three simple home workouts anyone can do
Yahoo
03-08-2025
- Sport
- Yahoo
Sights and sounds from New York Jets training camp: Day 9
The New York Jets have hit the field and have started to prepare for the 2025 NFL season at training camp. Saturday was a another day of workouts. Players were out there getting after it once again. What went down on the field? Check out a roundup of some of the action from Day 9 of training camp with the collection of photos and videos shared to social media below: Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp Highlights: Day 9 of Jets training camp This article originally appeared on Jets Wire: Highlights: Day 9 of New York Jets 2025 training camp
Yahoo
03-08-2025
- Health
- Yahoo
5 best workouts to lower your cortisol levels and reduce stress
When you buy through links on our articles, Future and its syndication partners may earn a commission. High cortisol levels from chronic stress can wreak havoc on your body and mind, but the right workouts can help bring those stress hormones back into balance. When you exercise, your brain releases endorphins: natural mood boosters that counter stress and anxiety. Physical activity reduces levels of stress hormones like adrenaline in the body; while intense exercise temporarily spikes cortisol as part of your body's natural response, regular moderate exercise actually helps regulate these levels over time. Instead of reaching for your phone or collapsing on the couch when stress hits, try these proven workouts that specifically target cortisol reduction and help your body return to a calmer, more balanced state. 1. Lift weights to crush stress and anxiety (Image: © Getty) Strength training delivers a double hit against stress by boosting endorphin production and giving you a sense of accomplishment when you lift heavier than before. Resistance training twice weekly for eight weeks significantly reduces anxiety and worry. The focused nature of lifting weights forces you to be present in the moment, providing a mental break from stressful thoughts. Bodyweight exercises like squats, push-ups, and sit-ups provide the same stress-busting benefits as lifting weights. The key here is progressive overload, where you gradually increase the difficulty over time. 2. Take a brisk walk in nature (Image: © Shutterstock) A 60-minute walk in natural settings reduces activity in the brain's stress-processing areas, making it one of the most accessible ways to lower cortisol naturally. Being outdoors combines the benefits of light exercise with nature's proven calming effects on your nervous system. Walking in parks, forests, or even tree-lined neighborhoods works better than city environments for stress reduction. Aim for a pace that feels brisk but comfortable. You should be able to hold a conversation without getting out of breath. Consider placing your phone on silent or Do Not Disturb during your walk to get the full stress-relieving benefits. The DeerRun Q1 Mini is the perfect first under-desk treadmill. It's simple to use and requires just one button to turn on. While it's quite small, it's one of the most affordable under-desk treadmills money can buy. View Deal 3. Try yoga for relaxation (Image: © Shutterstock) Yoga combines physical postures with controlled breathing techniques that directly target your body's stress response system. Unlike high-intensity workouts that can temporarily spike cortisol, yoga's gentle movements and mindful approach can bring stress hormone levels down. Research shows that yoga effectively reduces stress, anxiety, and depression by activating your parasympathetic nervous system — the part responsible for rest and recovery. Focused breathing and mindful movements help lower cortisol levels. Find a quiet spot where you won't be interrupted and follow along with online videos, or join a regular class to build consistency. Even 15-20 minutes of simple poses can make a noticeable difference in your stress levels. 4. Go swimming for full-body stress relief (Image: © Apple) Swimming releases neurochemicals that make you feel good while providing powerful cortisol reduction through gentle, rhythmic full-body movement that soothes your nervous system. The repetitive nature of swimming strokes gives your mind something rhythmic to focus on, similar to meditation. Being submerged in water has its own therapeutic effects, creating a sense of weightlessness that can feel like a break from life's pressures. Whether you do laps, water aerobics, or just move around in the pool, the combination of physical activity and water immersion helps activate your body's relaxation response. 5. Dance like nobody's watching (seriously, it works) (Image: ) Dancing for at least 150 minutes per week reduces stress, depression, and anxiety while providing an excellent cardiovascular workout that naturally lowers cortisol levels. The rhythmic movement and music combination activate neurotransmitters, like dopamine and serotonin, that improve mood and ease stress. Crank up your favorite songs and let your body move however it wants! Partner dancing styles like tango and salsa are great for stress reduction as they're fun, so you forget you're even exercising while melting away stress. The key is letting yourself get lost in the rhythm and movement. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide 5 power moves to boost your fitness How to hit your daily step goal without going outside How to build fitness that lasts — the best exercises to do at any age
