What is zone 2 cardio and should I do it?

Zone 2 cardio puts “stable” in “steady state cardio.” It’s not as flashy as high-intensity interval training (HIIT) or dramatic like fuckingbut it deserves the same attention.

Zone 2 cardio is essential for any exercise routine, whether you are an endurance athlete who wants to improve their performance or someone who simply wants to be healthy. functional human.

So if you’ve noticed a “trend” around this type of exercise, know this: low-intensity, steady-state cardio (LISS cardio) has always existed. And if it hasn’t been part of your exercise routine until now, it’s time to change that.

What is zone 2 cardio?

Zone 2 cardio refers to a specific exercise intensity that you can maintain for an extended period, during which your heart rate is approximately 60 to 70 percent of your maximum heart rate. (Your maximum heart rate is the number of times your heart beats in one minute during a maximum effort, such as running the final leg of a 5K race. More information below on how to determine your maximum heart rate.) In this area, you may be slightly breathless, but not gasping for air.

there are five heart rate zoneseach of which has a target range based on a percentage of your maximum heart rate (MHR). Below is a general breakdown of heart rate zonesbut keep in mind that these figures are estimates and may differ depending on their source and from person to person.

Area	Intensity	% FCM
Zone 1	Low-moderate	50%–60%
Zone 2	Moderate	60%–70%
Zone 3	Moderate-high	70%–80%
Zone 4	High	80%–90%
Zone 5	very high	90%-100%

zone 2 cardiovascular benefits

Like any form of cardiovascular exercise, zone 2 cardio can strengthen heart health and reduce the risk of cardiovascular diseases. And because it burns calories, steady-state cardio is an effective tool for losing weight and managing it in a healthy way. Zone 2 cardio (and movement, in general) can also contribute positively impacts your mood and mental health and improve the quality of your sleep.

But cardio that specifically Keeping your heart within the zone 2 range also offers some unique benefits, especially for endurance athletes who want to improve their performance. Here are some:

1. More mitochondria

If it’s been a while since you’ve taken a biology class, here’s a quick refresher on what mitochondria are and why they’re critical to athletic performance:

mitochondria are a type of organelle found in the body’s cells that uses oxygen to produce adenosine triphosphate (ATP), the main source of energy that powers physical activity and basic biological functions. More mitochondria means more ATP and therefore more energy for physical activity.

Todd Buckingham, Ph.D. exercise physiologist PTSportsPRO in Grand Rapids, Michigan, explains that cardiovascular zone 2 is “ideal for mitochondrial development.” Exercising at a sustainable intensity for longer increases the energy demand of the cells and the body adapts to this demand by producing more mitochondria.

Therefore, for athletes who want to increase their endurance (or simply feel better during and after a workout), cardiovascular zone 2 is essential.

2. Hair development

Capillaries are small blood vessels that carry oxygen-rich blood to muscle cells, where mitochondria use the oxygen to make energy. According to Buckingham, optimal hair development occurs directly in zone 2, between 60 and 70 percent of your maximum heart rate.

A more robust capillary network allows your body to take advantage of more available oxygen during exercise.

3. Longevity

Even if you’re not looking to set any new PRs, zone 2 cardio can improve your daily life simply by expanding it. “Exercise in zones 1 and 2 has been shown to increase life expectancysays Buckingham. “Help increase your VO2 maxand there is a direct relationship between your VO2 maximum and your longevity.”

VO2 max is a cardiorespiratory fitness Metric that rates how efficiently your body uses oxygen. (The link between VO2 max and zone 2 cardio makes sense, considering what we know about capillaries and mitochondria.) The number measures milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

4. Requires less recovery

HIIT It’s popular for multiple reasons: it’s fast, efficient, fun (depending on who you talk to), and offers many unique benefits. That said, high-intensity exercise requires more recovery than low or moderate intensity exercise, and do too much This can even negatively affect your health.

Because it is less intense, zone 2 cardio requires less recovery time, making it easier to stay consistent with your exercise routine and stay active between workouts. (If you’ve ever been in too much pain to function after a HIIT session, you understand.)

Additionally, steady-state cardio is generally accessible to more people, including those who are new to fitness, people with injuries or mobility issues, and older adults.

When not to use zone 2 cardio

While almost anyone, from a health perspective, will benefit from incorporating LISS into their exercise routine, focusing on zone 2 cardio will not help you achieve certain performance goals.

If you are worried about develop explosiveness and power (maybe you’re a sprinter, high jumper, or baseball player), zone 2 cardio shouldn’t be your main focus. Instead, you should prioritize brief episodes of intense movement.

How often and for how long do you need to train in Zone 2?

Along with two days of exercise to strengthen muscles, the Centers for Disease Control recommends the following weekly guidelines for aerobic activity:

• 150 minutes of moderate intensity activity (also known as zone 2 cardio)
• 75 minutes of vigorous activity.
• An equivalent combination of moderate and vigorous intensity activity.

However, your training should align with your goals, fitness leveland lifestyle. For example, an avid runner training for a marathon needs to perform more zone 2 cardio per week than a time-strapped parent just starting to exercise for the first time.

That time can be spread throughout the week (e.g., five 30-minute workouts) and even throughout the day with exercise “snacks.” For example, you could do a 15-minute jog in the morning and a 15-minute bike ride after dinner for a total of 30 minutes.

If 150 minutes a week seems like an overwhelming amount of steady-state cardio, do what you can, says Buckingham.

“If you only have time for 10 or 15 minutes, it will be better than nothing. “People make the mistake of saying, ‘I only have time for 10 minutes of exercise, so it’s not even worth it,'” he says. “Even 10 minutes five days a week will be better than zero minutes five days a week.”

How to know when you are in zone 2

You can use a wearable heart rate monitor to track your heart rate. But to know when you’re in zone 2, you must first determine your maximum heart rate. If you don’t have access to a lab or testing center (and most of us don’t), you can use this formula to generate a rough estimate:

220 – (current age) = maximum heart rate

Therefore, an average 30-year-old person should have a maximum heart rate of 190 and their zone 2 heart rate should be between 114 and 133 bpm.

However, this equation has been reported to miscalculate maximum heart rate by 10 to 12 bpm. It has also been found to overestimate and underestimate maximum heart rate in younger and older adults, respectively.

Therefore, Buckingham recommends performing your own test on a treadmill or outdoors. “Run as hard as you can for 10 to 15 minutes, maxing out at the end,” he says. When you’re at your peak effort levelWrite down your heart rate and use that number to calculate your zone 2 heart rate.

Alternatively, you can use the “conversation test” to stay in zone 2. “When you exercise, you should be able to carry on a complete conversation, speaking in complete sentences without getting out of breath,” says Buckingham. “If you’re short of breath, you should slow down.” You should move at a pace and intensity that feels moderately challenging but sustainable.

Examples of zone 2 cardio

Almost any form of exercise can be considered zone 2 cardio if you keep your heart rate within the appropriate range for the duration of the workout. Below are some common examples:

• walk fast
• Run
• Run
• Hiking
• Swim
• Dance
• Aerobics
• Cycling
• Rowing
• Elliptical training