Moderate to Low Intensity Aerobic (Z1-Z3)

In PeakWatch, Z1-Z3 training time reflects the total amount of "moderate intensity" physical activity you perform each week. This is the cornerstone for building strong cardiorespiratory endurance and is the best exercise zone for most people to maintain long-term health.

What is Z1-Z3 Intensity?

This intensity zone corresponds to brisk walking, jogging, swimming, or daily cycling. When exercising, you will feel your breathing slightly accelerate and your heartbeat steadily increase. A simple judgment standard is the "talk test": at this intensity, you will pant slightly, but you can still carry on a complete conversation with the people around you.

Why is Z1-Z3 Important to You?

Moderate to low intensity aerobic exercise has unique benefits for the body:

  • Enhance Cardiorespiratory Function: Maintaining training at this intensity for a long time can effectively improve the heart's pumping efficiency and the lungs' ventilation capacity.
  • Improve Metabolic Health: This is an efficient zone for the body to use fat for energy, helping to improve blood sugar and blood lipid levels.
  • Promote Fatigue Recovery: Compared to high-intensity sprints, Z1-Z3 intensity activities can promote blood circulation and accelerate the removal of metabolic wastes, making it an ideal transition between high-intensity training days.

Evaluation Standards in PeakWatch

We have set the following weekly goals based on the recommendations of the World Health Organization (WHO) and exercise physiology research:

  • Low: Less than 90 minutes per week. It is recommended to add some brisk walking or cycling opportunities in daily life.
  • Good: 90 to 150 minutes per week. This shows that you already have a relatively healthy basic activity volume.
  • Excellent: 150 to 300 minutes per week. This level can significantly improve your aerobic endurance and keep your body functions in excellent condition.

How to Track in PeakWatch

Just wear your watch for sports, and PeakWatch will automatically analyze your heart rate data and categorize it. You can view the accumulated duration of this week in real-time in the app to see if you have reached the recommended health threshold.

Suggestions

If your current duration is in the "Low" range, don't rush for success. Try to extend the time of each exercise by 10 minutes, or add a 20-minute brisk walk after lunch. These small accumulations will eventually be reflected in your continuously improving cardiorespiratory trend chart.

参考文献

World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour.

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