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0What does effortless exercise look like?
"No pain no gain!" That's a mindset applied to many things – from working long hours when starting a new business, to studying hard for an important exam. And gym culture often encourages people to push themselves to their limits, leading people to have an all or nothing attitude, where they feel they must either have an extremely tough fitness regime, or do nothing at all.
But what if it doesn't have to be this way? What if you can improve your fitness and wellbeing with minimal effort? Meet the new trend gaining traction: zone zero exercise.
Zone training is about your heart rate. For example, zone 1 exercise requires 50% of your maximum heart rate, up to zone 5 which is 100% effort. Activities range from a dog walk or easy warm-up in zone 1, to a sprint up the stairs at zone 5.
Think of zone zero as any kind of movement that keeps your heart rate below 50%. This could be a gentle stroll, a few stretches in between long stints of sitting at your desk, even gardening or light housework. Terry Tateossian, a personal trainer and nutritionist, said that for many of her clients, "zone zero is the bridge between sedentary and sustainable". It is exercise that feels effortless.
One major benefit of zone zero activity is accessibility. For those unable to do high-intensity workouts, such as those recovering from injury, light exercise may feel like a smaller mountain to climb. And with this comes another benefit – consistency. A routine based on zone zero activity is easier to sustain, meaning the long-term benefits are easier to achieve.
A 2018 review of research, published in the International Journal of Behavioural Nutrition and Physical Activity, found that zone zero activity can support mental wellbeing, help regulate blood sugar and improve circulation. It can even lower the risk of cardiovascular disease.
Of course, if you're gunning for a personal best, or wanting to significantly improve your fitness, you shouldn't stop at zone zero activities. You'll need to do challenging, high-intensity workouts to grow stronger.
But even top athletes must embrace gentle movement. Endurance coach Stephanie Holbrook says, "it's often the missing piece that unlocks breakthrough performances because it facilitates genuine recovery." Maybe slowing down is the best way to move forward.
词汇表
no pain no gain 没有付出就没有收获，不劳无获
push oneself to their limits 挑战自身极限，把自己逼到极限
all or nothing 要么全力以赴，要么彻底放弃；走极端，全有或全无，孤注一掷
fitness regime [reɪˈʒiːm] 健身计划，健康养生法
gain traction [ˈtrækʃn] 获得关注，开始流行，逐渐兴起
zone zero exercise 零区运动（最大心率的50%以下的不费力活动，如悠闲散步、简单拉伸、园艺或轻度家务）
sprint [sprɪnt] n. 冲刺，短跑，快跑
stroll [strəʊl] n. 散步，闲逛，溜达
stint [stɪnt] n. （从事某项活动的）一段时间
nutritionist [njuːˈtrɪʃənɪst] n. 营养师，营养学家
sedentary [ˈsedntri] adj. 久坐不动的，缺乏锻炼的
effortless [ˈefətləs] adj. 不费力的，轻松的
accessibility [əkˌsesəˈbɪləti] n. 可及性，易获得性，门槛低
high-intensity workouts [ɪnˈtensəti ˈwɜːkaʊts] 高强度锻炼/训练
a smaller mountain to climb 更容易实现的目标，较小的挑战
consistency [kənˈsɪstənsi] n. 持续性，连贯性
cardiovascular disease [ˌkɑːdiəʊˈvæskjələ(r)] 心血管疾病
be gunning for [ˈɡʌnɪŋ] 极力争取，冲击，追求
the missing piece 缺失的环节，关键一环
facilitate [fəˈsɪlɪteɪt] vt. 促进，推动，使便利
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