Doing exercise at a chill level—also known as low-intensity cardio or “zone 2″—is a great way to stay fit. It’s making a comeback after taking a break while everyone was all about intense workouts like HIIT and weightlifting. So, what’s this zone 2 cardio all about? Why should you give it a go? And how can you be sure you’re doing it right?
Among the different cardio types, zone 2 cardio, sometimes called “base training,” helps boost your aerobic fitness and build endurance without putting too much stress on your body. In simpler terms, it could mean going for a longer run at a comfy pace or enjoying a relaxed bike ride.
What is Zone 2 Cardio?
Zone 2 Cardio, derived from the five-zone heart rate zones, is also known by various terms and metrics in different sports. For runners, it translates to “easy pace” or “long slow distance pace,” while cyclists may recognize it in zones 2 and 3 of a seven-zone power system. In activities like swimming and rowing, it’s simply labeled as “easy” or “low intensity” exercise.
The central aspect of Zone 2 Cardio training is maintaining a steady and moderate pace throughout the session. Unlike high-intensity interval training (HIIT), where you alternate between intense bursts and rest periods, Zone 2 Cardio involves sustaining a specific heart rate level, typically around 70%, for the entire exercise duration. Whether you choose running, cycling, swimming, rowing, brisk walking, rollerblading, or the elliptical machine, they all contribute to Zone 2 Cardio.
While Zone 2 Cardio requires effort, it should feel sustainable over a prolonged period. You’re not pushing yourself to exhaustion; instead, you maintain a pace that allows you to continue for an extended duration. The conclusion of a Zone 2 Cardio session is not dictated by fatigue; rather, you stop when you’ve completed the planned time, be it 30, 45, or 60 minutes.
Benefits of Zone 2 Cardio
You might be surprised to learn that pushing yourself too hard during workouts isn’t always the best approach for improving heart health and endurance. This misconception can lead to overexertion in activities like cycling, running, or other forms of cardio. However, embracing a slower, more moderate effort can offer some unexpected benefits:
1. Quicker Recovery:
Adding a Zone 2 Cardio session the day after a challenging workout can actually speed up your recovery process. A small 2022 study found that this type of workout enhances blood flow, promoting muscle repair without causing additional inflammation and damage.
Moreover, Zone 2 Cardio can enhance oxygen capacity during and after exercise. Studies have shown that training in Zone 2 leads to positive improvements in oxygen intake compared to Zone 1. This means better ability to flush out lactic acid, which is responsible for Delayed Onset Muscle Soreness. Faster recovery means less downtime and quicker return to your workout routine or favorite sport, with less impact on performance.
2. Improved Cardiovascular Fitness:
Think of your body as a building, with aerobic capacity serving as a critical foundation. Training in Zone 2 Cardio allows you to gradually strengthen this foundation. By dedicating time to enhancing your fitness and training at a lower heart rate, you’re essentially adding more building blocks to this foundation.
In simpler terms, building your capacity to work harder and achieve better results is essential. So, when faced with situations demanding increased effort, such as a race or high-intensity interval training (HIIT) class, you’ll be better equipped to handle the workload and reap greater benefits from it.
3. Improved Mental Health:
If you’ve ever experienced the relief of stress after a long run, swim, or bike ride, it’s no surprise that Zone 2 Cardio can enhance your mental health. A 2019 study published in Health Psychology Research revealed that aerobic exercise boosted participants’ self-esteem and social functioning while reducing feelings of anxiety, depression, and insomnia.
4. Injury Prevention:
Zone 2 places minimal stress on the body, allowing you to incorporate more training volume without the risk of injuries or excessive fatigue. Even after a lengthy Zone 2 cardio session one day, you’ll find yourself ready for another the next.
Moreover, Zone 2 cardio doubles as an excellent “active recovery exercise.” By operating within Zone 2, you stimulate blood flow, delivering essential nutrients to your muscles, aiding their recovery after weightlifting sessions.
On the flip side, excessive high-intensity interval training (HIIT) can place unnecessary stress on your joints, increasing the likelihood of injury. Zone 2 training should serve as the foundation for anyone engaged in endurance or HIIT training. Even weightlifters who typically avoid cardio can benefit from establishing an aerobic base with Zone 2 training.
5. Sustainability:
Since Zone 2 Cardio doesn’t leave you feeling completely exhausted, sore, and in need of extended recovery time, it becomes easier to stick to a workout routine that includes it. Research indicates that individuals who find their exercise routines manageable are more likely to maintain consistency.
6. Improved Insulin Sensitivity
The previously mentioned benefits collectively contribute to another significant advantage: improved insulin sensitivity. Your body becomes more adept at transporting glycogen into the muscles for energy. Consequently, it also becomes more efficient in processing carbohydrates and regulating insulin levels. This improvement is particularly beneficial for strength athletes seeking enhanced performance.
Know Your Heart Rate Zone
1. Calculate Your Max Heart Rate
To find your max heart rate (MHR), subtract your age from 220 (220 – x = your max heart rate zone). For instance, if you’re 40 years old, like David in our example, your max heart rate would be 180 beats per minute. Once you have this figure, you can proceed to determine your heart rate zones.
2. Calculate Your Heart Rate Zones
Zone 1: 50 to 60 Percent of MHR
David’s Zone 1 heart rate (180 x 0.5 = 90 or 180 x 0.6 = 114) falls within the range of 90 to 108 BPM. This zone is suitable for low-intensity workouts, like casual walks, easy stretching classes, warm-ups, or cooldowns, where your heart and lungs are minimally engaged.
Zone 2: 60 to 70 Percent of MHR
David’s Zone 2 heart rate (180 x 0.6 = 108 or 180 x 0.7 = 133) spans from 108 to 126 BPM. Zone 2 involves a comfortable effort that can be sustained for an extended duration without strain or heavy breathing. Activities like a leisurely run on the Peloton Tread, a relaxed bike ride, or an energetic walk with friends fit into this zone.
Zone 3: 70 to 80 Percent of MHR
David’s Zone 3 heart rate (180 x 0.7 = 126 or 180 x 0.8 = 144) ranges from 126 to 144 BPM. Described as the upper end of aerobic training and the beginning of anaerobic training, Zone 3 engages both glucose and oxygen. You might find yourself here when slightly increasing the speed on your bike or picking up your running pace to a seven out of 10 effort.
Zone 4: 80 to 90 Percent of MHR
David’s Zone 4 heart rate (180 x 0.8 = 144 or 180 x 0.9 = 162) falls between 144 to 162 BPM. In this zone, your body begins producing lactate, a by-product of intense exercise. Zone 4 is where you may struggle with breathing and talking, especially during high-intensity interval training (HIIT) sessions.
Zone 5: 90 to 100 Percent of MHR
David’s Zone 5 heart rate (180 x 0.9 = 162 or 180) ranges from 171 to 180 BPM. This is your maximum effort zone, suitable for short bursts of intense activity, such as 30-second, all-out sprints at the end of an interval run or challenging finishers like burpees. Incorporating Zone 5 training helps build speed and power but is not sustainable for more than a few minutes.
Zone 2 Cardio in Workout Routine
Integrating Zone 2 into your fitness program varies based on your fitness level and schedule. Beginner may start with shorter sessions and gradually extend the duration. The more advanced you are, the longer Zone 2 sessions you can incorporate. Here’s a suggested time range based on fitness levels:
- Beginners: 20-30 minutes
- Intermediate: 30-40 minutes
- Advanced: 40-60 minutes
If a straight hour of cardio doesn’t fit your schedule, consider breaking it into two sessions, like one in the morning and another after a workout. Always take your current fitness level into account.
As you advance, feel free to explore other heart rate zones. Just ensure that this BPM variation doesn’t exceed 40 percent of your total weekly training, as exceeding this may lead to overtraining. For seasoned athletes, Zone 2 training is ideal for long, low-intensity sessions that require minimal recovery afterward, making them less taxing on your body.
How to Know If You're in Zone 2?
To know if you’re in Zone 2, focus on how you feel rather than just heart rate percentage, especially if you’re new to this. Here’s what being in Zone 2 should feel like:
- On a scale from 0 to 10, where 0 is no effort and 10 is going all out, Zone 2 is around a 3. You’re working, but it’s not too tough.
- At this speed, you should be able to have a conversation with your friends without feeling like you’re out of breath. If you can talk comfortably about your day while exercising, you’re probably in the right zone. But if you’re struggling to breath or needing to stop often, you’re pushing too hard.
- However, Zone 2 shouldn’t feel too easy either. It’s more like a brisk walk or an easy jog than a leisurely stroll. Keeping up the pace should take some effort and focus.
Zone 2 Cardio Exercises
Zone 2 Cardio exercises are like doing activities at a medium level—not too hard, not too easy. They focus on keeping your effort steady and are good for your aerobic fitness. Here are some examples of Zone 2 exercises:
- Brisk walking: Enjoy brisk walking by keeping a pace that gets your heart pumping moderately. It’s a simple and great Zone 2 Cardio, giving you endurance benefits without pushing too hard.
- Running: Zone 2 running is about finding a comfy pace for a steady effort. It boosts aerobic fitness and endurance, perfect for longer, laid-back runs.
- Cycling: Cruise through Zone 2 on your bike, maintaining a moderate and sustainable speed. Cycling in this zone is fantastic for building aerobic fitness during longer rides with less impact.
- Swimming: Dive into Zone 2 swimming with a nice, steady effort. It works your aerobic system, building endurance. Swimming gives you a full-body workout at a pace that’s not too intense.
- Rowing: Rowing in Zone 2 means keeping a controlled and steady pace. It’s a great aerobic exercise that works different muscle groups. Rowing here supports endurance without putting too much strain on your body.
Zone 2 Cardio for Fat Loss
Zone 2 cardio is beneficial for fat loss, but it works best as part of a broader fitness and nutrition plan. When you’re in Zone 2, your body primarily uses stored fat as fuel, contributing to a slimmer waistline.
However, Zone 2 training should be just one element of your fitness routine. While it’s excellent for burning fat, combining it with resistance training is crucial for achieving a more sculpted physique. Having more muscle mass speeds up the results from your Zone 2 cardio.
Incorporating strength training is vital for any fat loss program. It builds lean muscle, boosting metabolism and calorie burning even at rest. To optimize fat loss, blend Zone 2 cardio with strength training in your fitness routine.
Conclusion
In summary, Zone 2 cardio, performed at a moderate intensity, emerges as a valuable component of a comprehensive fitness strategy. By targeting the aerobic energy system, these exercises promote endurance and fat loss.
While it may seem overshadowed, understanding its benefits reveals its significance. Adding zone 2 cardio to your fitness repertoire expands your options for success. It’s a reminder that maintaining a steady and moderate pace can be a powerful strategy in achieving your fitness goals.
FAQs:
1. Why is Zone 2 Cardio important?
Zone 2 Cardio matters because it helps your body get better at endurance activities and burning fat. It’s like giving your heart and muscles a good workout without overdoing it.
2. How Much Zone 2 Cardio Do You Need?
The amount of Zone 2 Cardio you need depends on your fitness level and goals. Beginners start with shorter sessions and slowly do more, while advanced folks can handle longer workouts. Generally, doing 20-60 minutes a few times a week works well.
3. Can you do Zone 2 Cardio every day?
Doing Zone 2 Cardio every day isn’t necessary for most people. It’s better to mix it up with other exercises and give your body time to rest and recover.
4. What are the different Zone 2 Cardio exercises?
Zone 2 Cardio exercises include walking briskly, jogging at a comfortable pace, biking leisurely, swimming steadily, and rowing calmly. They’re all about moving your body at a moderate level without pushing too hard.
