‘Zone Zero’ Exercise Is The Workout You Don’t Even Know You’re Doing – Here Are Its Benefits

Professional runners spend about 85% of their training doing that sort of low-impact activity. It puts runners at about 60-70% of their max heart rate. 

But if even that sounds a little too much, zone zero movement (yes, really) might be the under-appreciated, super-low-effort way to keep you active without a pricey gym membership or even a pair of trainers. 

Never putting your heart above 50% of its max rate, it can be done accidentally – it’s that easy and approachable.

What is zone zero training?

Primary care organisation The Lanby describes zone zero training as a kind of “active rest” – it “aids in active recovery, ensuring your body is ready for the next challenge”.

It means your heart rate never goes above half its maximum level, as we mentioned above. Your max heart rate changes by age: in general, it’s calculated by subtracting your age from 220. 

So, say you’re 30 years old. Your max heart rate is around 190; and zone zero training will never see your pulse go above 95 beats per minute.

It can include slow walking, gentle cycling, and yoga. But popping to the shops, doing a bit of light tidying, and pottering around in the kitchen count too. 

What are the benefits of zone zero training?

Zone zero training is not only a great way to make exercise accessible to those who might find the idea of a full-on workout a bit much, but active recovery also benefits active people as it helps to flush out waste material that builds up in tired muscles.

Some experts think that those who work out might subconsciously compensate for the added load by not engaging in zone zero moves (like tapping your foot or taking an extra few steps) throughout the day. Remembering to include zone zero work in your routine might help this. 

Taking a short stroll after eating, in particular, might help to even out your blood sugar, too. And some suggest that pottering can keep you alive for longer.

What are some examples of zone zero training?

These can include:

• Stretching at your desk 
• Light walking 
• Yoga 
• Walking meetings 
• Rolling your feet on a roller or ball as you work
• Gently yoga
• Slow cycling 
• Tidying
• Cooking. 

Parking a couple more metres away from work than usual or popping to the shops instead of ordering in can all add up. 

That’s not to say that zone zero training should replace current health guidelines – the NHS says we should stick to 75 minutes of high-intensity or 150 minutes of moderate-intensity (over 50% of your max heart rate) activity a week. 

Not doing so has been linked to shorter, less healthy lives. 

Still, going from no activity to some has enormous health benefits too – and whether you find yourself intimidated by intense exercise or are struggling to properly recover from your most hardcore workouts, zone zero may offer an approachable answer.