Zone 1 (Active Recovery)

This “easy” zone is an aerobic and musculoskeletal base builder & is also used in active recovery. Training is generally continuous at about 55-70% of your maximal aerobic capacity and well below your lactate threshold. Benefits from this training level include lowered blood pressure, stabilized weight and improved muscle fitness and tone. This zone is often easier on your joints and muscles and therefore is appropriate for beginners or individuals wishing to begin to lengthen existing exercise bouts. Zone 1 training can also enhance musculoskeletal adaptations to promote quicker recovery from overuse or to prevent overuse injury. More typically zone 1 is used for active recovery after strenuous training days (or events) and between interval efforts. To determine your zones go and get tested at a reputable fitness lab. To schedule an assessment at the Fit Stop go to http://www.fitstop-lab.com/fitnesstesting.htm 
or you can estimate the zone using our Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm 

The  zone 1 goal

Beginners = Prepares the aerobic and musculoskeletal systems for prolonged and eventually more intense forms of training.

Higher fit = Helps individual to recover from intense workouts by increasing blood flow to the muscles to help remove muscle soreness and free radical build-up that can lead to overstress and strain.

Example exercises and workouts in Zone 1

Active recovery

• Recoveries between intense interval training.
• Warm-up and cool-down sessions
• Recovery days in between hard effort days.

Foundation (Base training) phase for beginner exerciser. Starting with 1-15 minutes and progressing to 30-60 minutes or more.

Long easy walking or cycling programs

Easy walk /jogging efforts for beginning runners

Long slow day (LSD training) for beginner endurance runners and cyclists preparing for a race or long event (zones 1 & 2)

Running

• Very easy recovery jog/walk on a mostly flat course.
• Comfortable pace focusing on smooth and short foot strike.

Cycling

• Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals, comfortably high rpm focusing on pedaling skills. 
• After weights, spin on rollers, stationary bike, or indoor trainer. Heart rate in Zone 1. Comfortably high rpm. Stretch after. 

Swimming or water jogging at very easy effort levels.

Walking

• Walking in zone one would be a good pace (moderate to quick not strolling) on a flat course.  Slowing on the hills if necessary.

Some studies supporting active recovery to minimize recovery time from intense exercise.

J Sports Med Phys Fitness. 2012 Apr;52(2):122-7. (Active recovery better than massage and passive recovery)
J Sports Sci. 2008 Jan 1;26(1):29-34. (Active recovery faster than passive in swimmer performance)