Benefits of Zone 2 Cardio Exercise for Glucose Health
The intensity of exercise is significant to your health and your glucose levels. Just as you would want to keep your glucose within a target range, you should also want to exercise at the right intensity. Exercise may be categorized into three zones:
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Zone 1: Leisure activity
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Zone 2: Moderate activity
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Zone 3: Strenuous activity
Zone 2 is a steady-state ride when your body burns more calories—mostly fat—though you can sustain it for a really long time. Zone 2 training has lots of benefits on your glucose and overall fitness as well. Your glucose levels are measurable in real-time how your body responds to zone 2 training with the use of a SIBIONICS GS1 continuous glucose monitor (CGM).
What Is Zone 2 Cardio?
Zone 2 cardio is working about 65–75 percent of your maximum heart rate. Your maximum heart rate is about 220 minus age. So if you're 30, you would have about an estimated max heart rate of 190 bpm, so zone 2 would be about 124–143 bpm. At this point, you can speak in short sentences but not easily sing.
Why Zone 2 Is Good for Glucose
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Weight Loss
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Your body uses more fat and less glucose as fuel at zone 2. This helps you lose weight without causing drastic fluctuations in your glucose levels.
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Enhanced Endurance
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Repeated Zone 2 training enhances your endurance. The more fit you are, the more efficient your body becomes in using fat and glucose as energy.
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Better Glucose Regulation
Regular exercise makes your muscles more efficient at using glucose. In the long term, zone 2 exercise can possibly improve your body's reaction to insulin, keeping your glucose levels in check.
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Lower Blood Pressure and Cholesterol
Zone 2 exercise also benefits heart health by lowering blood pressure and increasing cholesterol levels. This lowers the risk of heart disease, which is higher in diabetics.
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Reducing Stress
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Regular exercise releases endorphins. These natural mood lifters help to reduce stress, otherwise increasing your glucose via stress hormones.
How Zone 2 Uses Fuel
When you train lightly in zone 1, you slightly burn more calories than at rest. When you exercise in zone 2, you burn additional calories, mainly from fat, that manage weight and level out your glucose. Zone 3 burns more calories per minute but depletes a lot of glucose and can't be held for an extended period of time. To have controlled glucose and longer training sessions, the optimal choice is zone 2.
Measuring Your Exercise Zone
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Heart Rate Monitor: Wear a heart rate monitor while exercising. 65–75 percent of your maximum heart rate is the goal.
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Rating of Perceived Exertion (RPE): The RPE scale is 0–10. Zone 2 is a 4–6. It's challenging but maintainable.
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Talk Test: At zone 2, you can speak in short sentences but not sing. If you can sing, you are below zone 2; if it is hard to speak, you are above it.
Using SIBIONICS GS1 During Zone 2 Exercises
The SIBIONICS GS1 CGM gives real-time glucose feedback every few minutes. Attempt the following steps:
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Before Exercise: Check your glucose on the GS1 app. Choose a time when you are in your normal range.
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During Exercising: Check your trend arrows. If your glucose is rising very quickly, you may need a small snack at the next exercise session. If it is getting too low, go slow or consume some fast-acting carb like juice.
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Post-Exercise: Look at your glucose graph. Zone 2 will create a steady dip in glucose over the next hour. Adjust your meal or insulin based on this feedback.
Exercise That Meets You Where You Are
Zone 2 intensity is different from individual to individual. A beginner might get into zone 2 by walking quickly, while an average runner would need to run or bike hard. Both receive the same benefit as long as they are within zone 2. The faster you get fitter, the more you'll need to make speed, grade, or resistance adjustments in order to stay within zone 2. Check on your GS1 data when exercising becomes more effortless—this is a sign of increasing fitness.
Progressing Safely
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Start Small: If you’re new to exercise, begin with 10–15 minutes in zone 2, three times a week. Gradually add 5 minutes or an extra session each week.
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Warm Up and Cool Down: Always start with 5 minutes of light activity and end with 5 minutes of gentle movement to prevent injury.
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Stay Hydrated: Drink water before, during, and after exercising to fuel your body and help control glucose.
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Listen to Your Body: If dizzy, extremely tired, or not feeling well, stop and check your glucose on your GS1.
Putting It All Together
Zone 2 cardio is an excellent, long-term way to improve fitness, assist with weight maintenance, and stabilize glucose levels. The SIBIONICS GS1 CGM helps you to monitor exactly how your glucose responds to each exercise, thus allowing you to make knowledgeable decisions about pace, duration, and diet. Start with low zone 2 workouts, keep track of your progress, and try variations as you get more fit. Over time, you will build endurance, minimize the risk of complications, and experience the benefits of stable glucose well-being.
