The Power of Zone 2 Cardio
A Simple + Effective Approach to Boost Your Health
In the world of fitness, there’s one type of cardio that’s recently been getting a lot of attention for its remarkable benefits to both health span and lifespan: Zone 2 cardio. While it’s not a new concept, emerging research is shining a spotlight on how this moderate-intensity exercise can significantly impact your overall health.
So, what exactly is Zone 2 cardio and why should you make it part of your routine? Let’s dive in!
What is zone 2 cardio?
AND WHY YOU SHOULD BE DOING IT
FIRST: WHAT IS ZONE 2 CARDIO?
At its core, Zone 2 cardio refers to a heart rate zone during sustained exercise, typically around 60-70% of your maximum heart rate. To calculate your Zone 2 range, use this simple formula:
(220 - age) x (0.6 or 0.7)
Let’s use the example of a 40-year-old. Using this formula (220-40) x (0.6 or 0.7), this athlete’s Zone 2 heart rate range would be between 108-126 bpm.
Why should you do zone 2 cardio?
Recent physiological research is showing that Zone 2 cardio isn’t just for improving your stamina-it’s for improving your overall health in a multitude of ways. Here are some of the key benefits:
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Zone 2 helps regulate your metabolism, supporting fat-burning and energy production at a cellular level.
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Regular Zone 2 cardio sessions help improve heart health, reducing the risk of heart disease and increasing overall cardiovascular function.
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Zone 2 work stimulates the mitochondria, which are the powerhouse of your cells. This improves energy production and enhances endurance over time.
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VO2max is the maximum amount of oxygen your body can use during intense exercise. By training in Zone 2, you improve your VO2max, which helps you perform better in endurance activities.
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Zone 2 cardio increases blood circulation, which helps deliver oxygen and nutrients more efficiently to your muscles, improving performance and recovery.
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Studies have shown that Zone 2 cardio can help reduce stress, improve mood, and even support cognitive function.
It’s not just your body that benefits-your mind gets a workout too!
How Much Zone 2 Cardio Should You Do?
The current recommendation is to get at least 180 minutes of Zone 2 cardio each week, which can be broken down into 3-4 sessions lasting at least 45 minutes each. This may sound like a lot, but consistency is the key!
Of course, life happens, and as a parent of two toddlers, I know how difficult it can be to carve out time for exercise. But doing something is better than doing nothing. If you can only get 30 minutes in, that’s still beneficial. The key is consistency—don’t stress over the details, just keep moving!
How to fit zone 2 cardio into your routine
While it’s ideal to do Zone 2 cardio on a day you’re not lifting weights, sometimes life doesn’t allow for perfect conditions. If you find yourself doing both lifting and cardio on the same day, I recommend the following:
Lift first. Because lifting weights should require more energy and focus.
Do Zone 2 cardio after. Since Zone 2 is a moderate-intensity exercise, it shouldn’t leave you feeling completely exhausted, making it easier to finish your workout strong.
Whether you’re focusing on cardio or weights, balance and consistency are what matter most. Your fitness journey is a marathon, not a sprint (literally, as it relates to Zone 2 cardio)!
Make Zone 2 Cardio A Habit
Adding Zone 2 cardio to your fitness routine is a simple yet highly effective way to enhance your overall health. With benefits that include improving heart health, boosting metabolism, and increasing endurance, it’s no wonder this cardio zone is gaining popularity. Plus, with the ability to do it on its own or after lifting, it’s easy to integrate into any fitness regimen.
