{"id":546,"date":"2026-11-07T09:00:00","date_gmt":"2026-11-07T09:00:00","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/?p=546"},"modified":"2026-10-18T22:38:56","modified_gmt":"2026-10-18T22:38:56","slug":"zone-2-training-zones-hi","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/hi\/sports-medicine-hindi\/zone-2-training-zones-hi\/","title":{"rendered":"\u091c\u093c\u094b\u0928 2: \u092f\u0939 \u0915\u094d\u092f\u093e \u0939\u0948, \u0915\u093f\u0938 \u0915\u093e\u092e \u0915\u093e \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u093e \u091c\u093c\u094b\u0928 \u0915\u0948\u0938\u0947 \u0916\u094b\u091c\u0947\u0902"},"content":{"rendered":"<blockquote>\n<p><strong>\u092e\u0941\u0916\u094d\u092f \u092c\u093e\u0924\u0947\u0902<\/strong><\/p>\n<ul>\n<li>\u091c\u093c\u094b\u0928 2 \u090f\u0915 \u0939\u0932\u094d\u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u093e\u0924\u091a\u0940\u0924 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\u0932\u093f\u0916 \u0932\u0947\u0902, \u0905\u091a\u094d\u091b\u093e \u0939\u094b \u0915\u093f \u0920\u0902\u0921\u0947 \u0926\u093f\u0928 \u0914\u0930 \u0938\u092e\u0924\u0932 \u0930\u093e\u0938\u094d\u0924\u0947 \u092a\u0930\u0964<\/li>\n<li>\u0926\u0942\u0938\u0930\u0947 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0926\u094b\u0939\u0930\u093e\u090f\u0901 \u0914\u0930 \u0926\u0947\u0916\u0947\u0902 \u0915\u093f \u0928\u0902\u092c\u0930 \u092e\u093f\u0932\u0924\u0947-\u091c\u0941\u0932\u0924\u0947 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0928\u0939\u0940\u0902\u0964<\/li>\n<\/ol>\n<p>\u0905\u0917\u0930 \u0906\u092a \u0926\u094c\u0921\u093c\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0935\u0949\u0932\u094d\u092f\u0942\u092e \u092c\u0922\u093c\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u091c\u093c\u094b\u0928 2 \u092c\u093f\u0928\u093e \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092c\u094b\u091d \u0921\u093e\u0932\u0947 \u092c\u0922\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092b\u093f\u0930 \u092d\u0940 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u093e\u090f\u0901, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092c\u0939\u0941\u0924 \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u092c\u0922\u093c\u0924\u093e \u0935\u0949\u0932\u094d\u092f\u0942\u092e \u091a\u094b\u091f \u0915\u0940 \u0906\u092e \u0935\u091c\u0939 \u0939\u0948, \u091c\u0948\u0938\u093e \u092e\u0948\u0902\u0928\u0947 <a href=\"https:\/\/clinicanering.com\/blog\/hi\/sports-medicine-hindi\/shin-splints-why-they-hurt-how-to-run-again-hi\/\">\u0936\u093f\u0928 \u0938\u094d\u092a\u094d\u0932\u093f\u0902\u091f\u094d\u0938<\/a> \u0935\u093e\u0932\u0947 \u092a\u094b\u0938\u094d\u091f \u092e\u0947\u0902 \u0938\u092e\u091d\u093e\u092f\u093e\u0964<\/p>\n<p>\u0905\u0917\u0930 \u092e\u0947\u0939\u0928\u0924 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0915\u094b\u0908 \u0932\u0915\u094d\u0937\u0923 \u0926\u093f\u0916\u0947, \u091c\u0948\u0938\u0947 \u0938\u0940\u0928\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926, \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u093e\u0901\u0938 \u092b\u0942\u0932\u0928\u093e \u092f\u093e \u0927\u0921\u093c\u0915\u0928 \u0924\u0947\u091c\u093c \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u093e, \u0924\u094b \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0930\u094b\u0915\u0947\u0902 \u0914\u0930 \u0906\u0917\u0947 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u091c\u093e\u0901\u091a \u0915\u0930\u093e\u090f\u0901\u0964 \u0905\u0917\u0930 \u0932\u0915\u094d\u0937\u094d\u092f \u092e\u0947\u0902 \u0938\u091f\u0940\u0915\u0924\u093e \u091a\u093e\u0939\u093f\u090f, \u091c\u0948\u0938\u0947 \u0915\u094b\u0908 \u0905\u0939\u092e \u0930\u0947\u0938, \u0924\u094b \u0905\u0928\u0941\u092e\u093e\u0928 \u0915\u0947 \u092c\u091c\u093e\u092f \u092e\u093e\u092a \u0932\u0947\u0928\u093e \u0938\u0939\u0940 \u0930\u093e\u0938\u094d\u0924\u093e \u0939\u0948\u0964 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u092e\u093e\u092a\u0928\u0947 \u0935\u093e\u0932\u093e \u091f\u0947\u0938\u094d\u091f \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b\u092a\u0932\u094d\u092e\u094b\u0928\u0930\u0940 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c\u093c \u091f\u0947\u0938\u094d\u091f (CPET) \u0939\u0948, \u091c\u094b \u0935\u0947\u0902\u091f\u093f\u0932\u0947\u091f\u0930\u0940 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u0926\u093f\u0916\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0932\u0948\u0915\u094d\u091f\u0947\u091f \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u0915\u093e \u0905\u091a\u094d\u091b\u093e \u0905\u0928\u0941\u092e\u093e\u0928 \u0939\u0948\u0964<\/p>\n<h2>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/h2>\n<p>\u091c\u093c\u094b\u0928 2 \u0935\u0939 \u0939\u0932\u094d\u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u092c\u093e\u0924 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948, \u092a\u0939\u0932\u0947 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u0915\u0947 \u0920\u0940\u0915 \u0928\u0940\u091a\u0947\u0964 \u092f\u0939 \u090f\u0902\u0921\u094d\u092f\u094b\u0930\u0947\u0902\u0938 \u0916\u0947\u0932 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u092e\u0947\u0902 \u092b\u093c\u0948\u091f \u091c\u0932\u093e\u0928\u0947 \u0915\u093e \u0915\u094b\u0908 \u0916\u093e\u0938 \u0905\u0938\u0930 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0914\u0930 \u0928 \u0939\u0940 \u092f\u0939 \u0938\u0947\u0939\u0924 \u0938\u0941\u0927\u093e\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0907\u0915\u0932\u094c\u0924\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u0948\u0964 \u0935\u091c\u093c\u0928 \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0928\u0924\u0940\u091c\u0947 \u0915\u094b \u0915\u092e \u092c\u0926\u0932\u0924\u0940 \u0939\u0948; \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0914\u0930 \u0916\u093e\u0928-\u092a\u093e\u0928, \u0914\u0930 \u0924\u0947\u091c\u093c \u0938\u0947\u0936\u0928 \u0915\u0940 \u092d\u0940 \u0905\u092a\u0928\u0940 \u091c\u0917\u0939 \u0939\u0948\u0964 \u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0915\u0947 \u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u0947 \u0915\u093e\u092b\u093c\u0940 \u0917\u0932\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0932\u093f\u090f \u092c\u093e\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u091f\u0947\u0938\u094d\u091f \u0915\u094b \u0917\u093e\u0907\u0921 \u0914\u0930 \u0918\u0921\u093c\u0940 \u0915\u094b \u0938\u0939\u093e\u0930\u093e \u092c\u0928\u093e\u090f\u0901\u0964<\/p>\n<p>\u0905\u091a\u094d\u091b\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0947\u0902, \u0914\u0930 \u091c\u093c\u094b\u0928 2 \u092e\u0947\u0902 \u092c\u093e\u0924\u0947\u0902 \u0915\u0930\u0924\u0947 \u0930\u0939\u0947\u0902!<\/p>\n<hr \/>\n<p><strong>\u091c\u093c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0921\u0949\u0915\u094d\u091f\u0930:<\/strong> <a href=\"https:\/\/clinicanering.com\/sobre\/\">\u0921\u0949. \u0917\u093f\u0932\u092c\u0930\u094d\u091f\u094b \u0928\u0947\u0930\u093f\u0902\u0917 \u091c\u0942\u0928\u093f\u092f\u0930<\/a>, <a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">\u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u0921\u0949\u0915\u094d\u091f\u0930<\/a>, CRM-SP 160822, RQE 142486 (\u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928, \u092c\u094d\u0930\u093e\u091c\u093c\u0940\u0932)\u0964<\/p>\n<p><small>\u092f\u0939 \u0932\u0947\u0916 \u092a\u094d\u0930\u093e\u092f\u094b\u091c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0938\u093f\u0930\u094d\u092b\u093c \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u091c\u093e\u0901\u091a \u0915\u0940 \u091c\u0917\u0939 \u0928\u0939\u0940\u0902 \u0932\u0947\u0924\u093e\u0964 \u0932\u0947\u0916 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u0935\u093e\u0932: <a href=\"https:\/\/clinicanering.com\/contato\/\">\u0915\u094d\u0932\u093f\u0928\u093f\u0915 \u0938\u0947 \u0938\u0902\u092a\u0930\u094d\u0915<\/a>\u0964<\/small><\/p>\n<p>\u0915\u0935\u0930 \u092b\u093c\u094b\u091f\u094b: <a href=\"https:\/\/unsplash.com\/photos\/three-people-out-for-a-run-together-5lVJjm1w3HA\">Sweet Life<\/a>, Unsplash \u092a\u0930\u0964<\/p>\n<div class=\"nering-faq\">\n<h2>\u091c\u093c\u094b\u0928 2 \u092a\u0930 \u091d\u091f\u092a\u091f \u0938\u0935\u093e\u0932<\/h2>\n<h3>\u091c\u093c\u094b\u0928 2 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u094d\u092f\u093e \u0939\u0948?<\/h3>\n<p>\u092f\u0939 \u090f\u0915 \u0939\u0932\u094d\u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u093e\u0901\u0938 \u0925\u094b\u0921\u093c\u0940 \u0924\u0947\u091c\u093c \u0939\u094b\u0928\u0947 \u092a\u0930 \u092d\u0940 \u092c\u093e\u0924 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 5 \u091c\u093c\u094b\u0928 \u0935\u093e\u0932\u0947 \u092a\u0948\u092e\u093e\u0928\u0947 \u092e\u0947\u0902 \u092f\u0939 \u092a\u0939\u0932\u0947 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u0915\u0947 \u0920\u0940\u0915 \u0928\u0940\u091a\u0947 \u0939\u0948, \u0935\u0939 \u092c\u093f\u0902\u0926\u0941 \u091c\u0939\u093e\u0901 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0932\u0948\u0915\u094d\u091f\u0947\u091f \u092c\u0922\u093c\u0928\u093e \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>\u0915\u094d\u092f\u093e \u091c\u093c\u094b\u0928 2 \u092e\u0947\u0902 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0935\u091c\u093c\u0928 \u0918\u091f\u0924\u093e \u0939\u0948?<\/h3>\n<p>\u0928\u0939\u0940\u0902\u0964 \u092e\u0927\u094d\u092f\u092e \u0932\u0917\u093e\u0924\u093e\u0930 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0914\u0930 \u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u092b\u093c\u0948\u091f \u0915\u0940 \u0915\u092e\u0940 \u092e\u093f\u0932\u0924\u0940-\u091c\u0941\u0932\u0924\u0940 \u0930\u0939\u0940, \u092c\u0921\u093c\u0940 \u0930\u093f\u0935\u094d\u092f\u0942 \u092e\u0947\u0902 \u0907\u0902\u091f\u0930\u0935\u0932 \u0915\u094b 1 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0905\u0902\u0915 \u0938\u0947 \u092d\u0940 \u0915\u092e \u0915\u093e \u091b\u094b\u091f\u093e \u092b\u093c\u093e\u092f\u0926\u093e \u092e\u093f\u0932\u093e\u0964 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0914\u0930 \u0916\u093e\u0928-\u092a\u093e\u0928\u0964<\/p>\n<h3>\u091c\u093c\u094b\u0928 2 \u0915\u093e \u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0915\u0948\u0938\u0947 \u0928\u093f\u0915\u093e\u0932\u0947\u0902?<\/h3>\n<p>\u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u0947 \u0938\u093f\u0930\u094d\u092b\u093c \u0905\u0928\u0941\u092e\u093e\u0928 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u093f\u0938\u0940 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0917\u0932\u0924\u0940 \u0932\u0917\u092d\u0917 20 \u0927\u0921\u093c\u0915\u0928 \u0924\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092c\u093e\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u091f\u0947\u0938\u094d\u091f \u0906\u092a\u0915\u0940 \u0930\u0947\u0902\u091c \u0916\u094b\u091c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 CPET \u0906\u092a\u0915\u0947 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u092e\u093e\u092a\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>\u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u0948 \u092f\u093e \u092a\u0947\u0938?<\/h3>\n<p>\u0926\u094b\u0928\u094b\u0902 \u0915\u0940 \u0938\u0940\u092e\u093e\u090f\u0901 \u0939\u0948\u0902\u0964 \u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0917\u0930\u094d\u092e\u0940, \u092a\u093e\u0928\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0914\u0930 \u0932\u0902\u092c\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u0947\u0938 \u091a\u0922\u093c\u093e\u0908, \u0939\u0935\u093e \u0914\u0930 \u091c\u093c\u092e\u0940\u0928 \u0938\u0947 \u092c\u0926\u0932\u0924\u093e \u0939\u0948\u0964 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0907\u0928\u094d\u0939\u0947\u0902 \u092e\u0947\u0939\u0928\u0924 \u0915\u0947 \u090f\u0939\u0938\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u093e\u0964<\/p>\n<h3>\u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u0915\u093f\u0924\u0928\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u091c\u093c\u094b\u0928 2 \u092e\u0947\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/h3>\n<p>\u090f\u0932\u0940\u091f \u090f\u0902\u0921\u094d\u092f\u094b\u0930\u0947\u0902\u0938 \u090f\u0925\u0932\u0940\u091f \u0932\u0917\u092d\u0917 80% \u0938\u0947\u0936\u0928 \u0939\u0932\u094d\u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u092a\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u093c\u094b\u0928 1 \u0914\u0930 2 \u092e\u093f\u0932\u093e\u0915\u0930\u0964 \u0936\u094c\u0915\u093f\u092f\u093e \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0939\u0932\u094d\u0915\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u0915\u0941\u091b \u092e\u0927\u094d\u092f\u092e \u0914\u0930 \u0909\u0938\u0938\u0947 \u0915\u092e \u0939\u093f\u0938\u094d\u0938\u093e \u0924\u0947\u091c\u093c \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e\u0964<\/p>\n<\/div>\n<h2>\u0938\u0902\u0926\u0930\u094d\u092d<\/h2>\n<ol type=\"1\">\n<li>Achten J, Jeukendrup AE. Optimizing fat oxidation through exercise and diet. <em>Nutrition<\/em>. 2004;20(7-8):716-27. <a href=\"https:\/\/doi.org\/10.1016\/j.nut.2004.04.005\">doi:10.1016\/j.nut.2004.04.005<\/a><\/li>\n<li>Ben\u00edtez-Mu\u00f1oz JA, Benito PJ, Guisado-Cuadrado I, et al. Differences in the ventilatory thresholds in treadmill according to training status in 971 males and 301 females: a cross-sectional study. <em>Eur J Appl Physiol<\/em>. 2025;125(2):499-510. <a href=\"https:\/\/doi.org\/10.1007\/s00421-024-05622-z\">doi:10.1007\/s00421-024-05622-z<\/a><\/li>\n<li>Bok D, Rakovac M, Foster C. An Examination and Critique of Subjective Methods to Determine Exercise Intensity: The Talk Test, Feeling Scale, and Rating of Perceived Exertion. <em>Sports Med<\/em>. 2022;52(9):2085-2109. <a href=\"https:\/\/doi.org\/10.1007\/s40279-022-01690-3\">doi:10.1007\/s40279-022-01690-3<\/a><\/li>\n<li>Coyle EF. Cardiovascular drift during prolonged exercise and the effects of dehydration. <em>Int J Sports Med<\/em>. 1998;19 Suppl 2:S121-4. <a href=\"https:\/\/doi.org\/10.1055\/s-2007-971975\">doi:10.1055\/s-2007-971975<\/a><\/li>\n<li>Gillinov S, Etiwy M, Wang R, et al. Variable Accuracy of Wearable Heart Rate Monitors during Aerobic Exercise. <em>Med Sci Sports Exerc<\/em>. 2017;49(8):1697-1703. <a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000001284\">doi:10.1249\/MSS.0000000000001284<\/a><\/li>\n<li>Keating SE, Johnson NA, Mielke GI, et al. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. <em>Obes Rev<\/em>. 2017;18(8):943-964. <a href=\"https:\/\/doi.org\/10.1111\/obr.12536\">doi:10.1111\/obr.12536<\/a><\/li>\n<li>Martin J, Lindsey B, Gerrity C, et al. Exploratory analysis of the accuracy of age-based maximal heart rate equations across cardiorespiratory fitness levels. <em>PLoS One<\/em>. 2025;20(10):e0335842. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0335842\">doi:10.1371\/journal.pone.0335842<\/a><\/li>\n<li>Poon ET, Li HY, Little JP, et al. Efficacy of Interval Training in Improving Body Composition and Adiposity in Apparently Healthy Adults: An Umbrella Review with Meta-Analysis. <em>Sports Med<\/em>. 2024;54(11):2817-2840. <a href=\"https:\/\/doi.org\/10.1007\/s40279-024-02070-9\">doi:10.1007\/s40279-024-02070-9<\/a><\/li>\n<li>Rosenblat MA, Watt JA, Arnold JI, et al. Which Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Uptake and Time-Trial Performance in Endurance Athletes? A Systematic Review and Network Meta-analysis of Individual Participant Data. <em>Sports Med<\/em>. 2025;55(3):655-673. <a href=\"https:\/\/doi.org\/10.1007\/s40279-024-02149-3\">doi:10.1007\/s40279-024-02149-3<\/a><\/li>\n<li>Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? <em>Int J Sports Physiol Perform<\/em>. 2010;5(3):276-91. <a href=\"https:\/\/doi.org\/10.1123\/ijspp.5.3.276\">doi:10.1123\/ijspp.5.3.276<\/a><\/li>\n<li>Seiler-Viken SA, Mentzoni F, Seiler S, et al. Contextualizing the Norwegian standardized intensity zone framework in an international sample of endurance practitioners. <em>Sci Rep<\/em>. 2025;15(1):34367. <a href=\"https:\/\/doi.org\/10.1038\/s41598-025-17023-z\">doi:10.1038\/s41598-025-17023-z<\/a><\/li>\n<li>Storoschuk KL, Moran-MacDonald A, Gibala MJ, et al. Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population. <em>Sports Med<\/em>. 2025;55(7):1611-1624. <a href=\"https:\/\/doi.org\/10.1007\/s40279-025-02261-y\">doi:10.1007\/s40279-025-02261-y<\/a><\/li>\n<li>Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. <em>J Am Coll Cardiol<\/em>. 2001;37(1):153-6. <a href=\"https:\/\/doi.org\/10.1016\/s0735-1097(00)01054-8\">doi:10.1016\/s0735-1097(00)01054-8<\/a><\/li>\n<\/ol>\n<p>{&#8220;@context&#8221;: &#8220;https:\/\/schema.org&#8221;, &#8220;@type&#8221;: &#8220;FAQPage&#8221;, &#8220;inLanguage&#8221;: &#8220;hi&#8221;, &#8220;mainEntity&#8221;: [{&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u091c\u093c\u094b\u0928 2 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u094d\u092f\u093e \u0939\u0948?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u092f\u0939 \u090f\u0915 \u0939\u0932\u094d\u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u093e\u0901\u0938 \u0925\u094b\u0921\u093c\u0940 \u0924\u0947\u091c\u093c \u0939\u094b\u0928\u0947 \u092a\u0930 \u092d\u0940 \u092c\u093e\u0924 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 5 \u091c\u093c\u094b\u0928 \u0935\u093e\u0932\u0947 \u092a\u0948\u092e\u093e\u0928\u0947 \u092e\u0947\u0902 \u092f\u0939 \u092a\u0939\u0932\u0947 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u0915\u0947 \u0920\u0940\u0915 \u0928\u0940\u091a\u0947 \u0939\u0948, \u0935\u0939 \u092c\u093f\u0902\u0926\u0941 \u091c\u0939\u093e\u0901 \u0916\u0942\u0928 \u092e\u0947\u0902 \u0932\u0948\u0915\u094d\u091f\u0947\u091f \u092c\u0922\u093c\u0928\u093e \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0915\u094d\u092f\u093e \u091c\u093c\u094b\u0928 2 \u092e\u0947\u0902 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0935\u091c\u093c\u0928 \u0918\u091f\u0924\u093e \u0939\u0948?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u0928\u0939\u0940\u0902\u0964 \u092e\u0927\u094d\u092f\u092e \u0932\u0917\u093e\u0924\u093e\u0930 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0914\u0930 \u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u092b\u093c\u0948\u091f \u0915\u0940 \u0915\u092e\u0940 \u092e\u093f\u0932\u0924\u0940-\u091c\u0941\u0932\u0924\u0940 \u0930\u0939\u0940, \u092c\u0921\u093c\u0940 \u0930\u093f\u0935\u094d\u092f\u0942 \u092e\u0947\u0902 \u0907\u0902\u091f\u0930\u0935\u0932 \u0915\u094b 1 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0905\u0902\u0915 \u0938\u0947 \u092d\u0940 \u0915\u092e \u0915\u093e \u091b\u094b\u091f\u093e \u092b\u093c\u093e\u092f\u0926\u093e \u092e\u093f\u0932\u093e\u0964 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0914\u0930 \u0916\u093e\u0928-\u092a\u093e\u0928\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u091c\u093c\u094b\u0928 2 \u0915\u093e \u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0915\u0948\u0938\u0947 \u0928\u093f\u0915\u093e\u0932\u0947\u0902?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u092b\u093c\u0949\u0930\u094d\u092e\u0942\u0932\u0947 \u0938\u093f\u0930\u094d\u092b\u093c \u0905\u0928\u0941\u092e\u093e\u0928 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0915\u093f\u0938\u0940 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0917\u0932\u0924\u0940 \u0932\u0917\u092d\u0917 20 \u0927\u0921\u093c\u0915\u0928 \u0924\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092c\u093e\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u091f\u0947\u0938\u094d\u091f \u0906\u092a\u0915\u0940 \u0930\u0947\u0902\u091c \u0916\u094b\u091c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 CPET \u0906\u092a\u0915\u0947 \u0925\u094d\u0930\u0947\u0936\u094b\u0932\u094d\u0921 \u092e\u093e\u092a\u0924\u093e \u0939\u0948\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u0948 \u092f\u093e \u092a\u0947\u0938?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u0926\u094b\u0928\u094b\u0902 \u0915\u0940 \u0938\u0940\u092e\u093e\u090f\u0901 \u0939\u0948\u0902\u0964 \u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u0917\u0930\u094d\u092e\u0940, \u092a\u093e\u0928\u0940 \u0915\u0940 \u0915\u092e\u0940 \u0914\u0930 \u0932\u0902\u092c\u0940 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0938\u0947 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0914\u0930 \u092a\u0947\u0938 \u091a\u0922\u093c\u093e\u0908, \u0939\u0935\u093e \u0914\u0930 \u091c\u093c\u092e\u0940\u0928 \u0938\u0947 \u092c\u0926\u0932\u0924\u093e \u0939\u0948\u0964 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 \u0907\u0928\u094d\u0939\u0947\u0902 \u092e\u0947\u0939\u0928\u0924 \u0915\u0947 \u090f\u0939\u0938\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u0928\u093e\u0964&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;\u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u0915\u093f\u0924\u0928\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u091c\u093c\u094b\u0928 2 \u092e\u0947\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;\u090f\u0932\u0940\u091f 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