营销话术证据 A · 指南级
低强度心率 = 燃脂区
真相
脂肪 % 高 ≠ 脂肪总量高；总能量消耗与 EPOC 在高强度下更显著。
机制速览
先用一句话说清楚: Zone 2 是一种你能边动边正常说话的中低强度有氧——心跳上来了、有点出汗, 但还能完整说完一句话不喘。慢跑、骑车、快走都算。通常一次做 30-90 分钟。
来源（3）
- Hawley, J. A., Lundby, C., Cotter, J. D., & Burke, L. M. (2018). Maximizing cellular adaptation to endurance exercise in skeletal muscle. Cell Metabolism, 27(5), 962-976. The physiological basis for low-to-moderate intensity (Zone 2) work as the dominant driver of mitochondrial biogenesis and fat-oxidation capacity.
- Coyle, E. F. (1995). Substrate utilization during exercise in active people. The American Journal of Clinical Nutrition, 61(4 Suppl), 968S-979S. Classic dataset on the fat/carbohydrate oxidation cross-over with intensity — the empirical basis for the Zone 2 'fat-burning' framing (and the limits of that framing).
- Brooks, G. A. (2018). The science and translation of lactate shuttle theory. Cell Metabolism, 27(4), 757-785. Definitive modern review establishing lactate as fuel rather than waste; the 'lactic acid burn' framing is anatomically and biochemically incorrect.