All about Zone 2 cardio and how to use it in your routine

Sharing the details about Zone 2 cardio, how to use it, and how often to implement it in your routine.

Hi hi! How are you? Happy Monday! I hope you had a wonderful weekend! We had ice cream sundaes at my dads, went to a birthday party and sushi, and took the kids roller skating. I also successfully conquered the first week of school laundry pile and got some things together for this week’s launch. All of the details about my new program will be here on the blog this Wednesday!

For today’s post, I thought we’d chat a little about Zone 2 cardio. You may have heard more about Zone 2 recently, as it’s been touted as a longevity tool by popular online biohackers. I’ve always been a fan of Zone 2 for the mental benefits and more sustainable pace, so I’m sharing the details on this training tool and how to use it in your routine. (As always, talk to a doctor before making any fitness changes.)

All about Zone 2 cardio and how to use it in your routine

In the world of fitness, we often hear about high-intensity interval training (HIIT), weightlifting, and various heart-pounding workouts that promise quick results. While these methods have their merits, there’s another fitness gem that’s been quietly working its magic – Zone 2 cardio. If you’re looking for a sustainable, fat-burning, and heart-healthy approach to exercise, Zone 2 cardio might just be the game-changer you’ve been seeking.

What is Zone 2 Cardio?

Zone 2 cardio is a training method that focuses on exercising within a specific heart rate zone, typically around 60-70% of your maximum heart rate. This zone is often referred to as the “aerobic zone,” where your body efficiently uses oxygen to burn fat for fuel. Unlike higher-intensity workouts that primarily rely on carbohydrates, Zone 2 cardio taps into your body’s fat stores, making it an effective strategy for weight management and endurance building.

The Beauty of Low(er) and Slow(er):

Picture this: a steady, moderate-paced jog or a brisk walk where you can comfortably hold a conversation. That’s the essence of Zone 2 cardio. It’s about embracing a lower intensity that allows you to sustain the activity for extended periods without feeling exhausted. This approach not only boosts your cardiovascular fitness but also fosters a healthy relationship with exercise – one that you can stick with over the long haul.

Benefits of Zone 2:

Zone 2 cardio goes beyond the physical burn; it delivers a host of benefits that can transform your overall well-being.

Here’s a glimpse of some of the potential benefits:

1. Fat Burning and Weight Management: By training your body to rely on fat for energy, Zone 2 cardio can be an effective tool for shedding excess pounds and maintaining a healthy weight.

2. Enhanced Endurance: Regular sessions in Zone 2 can improve your aerobic capacity, enabling you to go the distance with ease and conquer physical challenges. If you’re training for endurance races or events, Zone 2 training can be a critical piece of your training.

3. Heart Health: Zone 2 cardio is a gentle way to potentially strengthen your heart, reduce blood pressure, and enhance circulation, all of which can contribute to a healthier cardiovascular system.

4. Stress Reduction: The lower intensity nature of Zone 2 workouts can have a calming effect on your mind, making it an excellent stress-buster and mood enhancer.

5. Sustainable Fitness: Perhaps one of the most appealing aspects of Zone 2 cardio is its sustainability. It’s an exercise regimen you can stick with over time, minimizing the risk of burnout or overtraining.

How to Get Started:

Calculate Your Zone: Determine your Zone 2 heart rate by subtracting your age from your maximum heart rate and then multiplying by the desired percentage (60-70%). An easy way to estimate this is to subtract your age from 220 and multiply this number by .6 for 60%. For example, a 40 year old woman would be 220 – 40 = 180 180*.6 = 108 beats per minute. For 70%, it would be 220-40= 180  180*.7 = 126. You would try to stay in a range of 108-126 beats per minute.

Choose Your Activity: Embrace activities like jogging, brisk walking, cycling, or swimming – anything that allows you to maintain a comfortable pace and heart rate within Zone 2. Hiking is my all-time favorite Zone 2 cardio method.

Listen to Your Body: Pay attention to how you feel during the workout. You should be able to breathe comfortably and carry on a conversation without gasping for air. On a scale of perceived exertion of 1-10 (1= taking a nap, 10= sprinting for dear life), Zone 2 is a breezy level 4-5.

Duration Matters: Aim for at least 30-60 minutes of Zone 2 cardio, gradually increasing the duration as your fitness improves.

How often should you do Zone 2?

The beauty of Zone 2 is that you can do this type of training on a regular basis, making sure that you have at least 1-2 full days of recovery in your weekly routine. Make sure to build up gradually.

Zone 2 cardio is a powerful tool that offers a refreshing perspective on fitness. It’s a reminder that sometimes, the most effective path to progress doesn’t involve pushing your limits to the extreme. Instead, it’s about finding your sweet spot, where you can sustainably burn fat, build endurance, and nurture your body’s well-being.

How often do you do Zone 2 cardio? What’s your favorite type?

For more cardio-related posts, check out these one:

HIIT vs. steady state cardio for weight loss

How much cardio is too much?

10 frequently-asked fitness questions

xo

Gina