Zone zero: the rise of effortless exercise

By Tom Brownlee, Associate Professor, Sport and Exercise Science, University of Birmingham

It can look almost too easy: athletes gliding along on a bike, runners shuffling at a pace slower than most people’s warm-up, or someone strolling so gently it barely seems like exercise at all. Yet this kind of effortless movement is at the heart of what’s becoming known as zone zero exercise.

The idea runs counter to the “push yourself” culture of gyms and fitness apps. Instead of breathless effort, zone zero exercise is all about moving slowly enough that you could chat very comfortably the whole time. For some people, it might mean a gentle stroll. For others, it could be easy yoga,…

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