The best kind of exercise is the one that you’ll actually do.
Enter: Zone 2 cardio training.
What is zone 2 cardio?
The 5 zones of training.
Typically, Niren explains, your heart rate can be divided into the following five zones.
How to calculate your maximum heart rate.
So, the average 30-year-old would have an MHR of 190 beats per minute (BPM).
The science behind zone 2.
When we train in zone 2, we use oxygen to maintain a low-intensity cardio workout.
The heart is our main pumping mechanism, circulating oxygenated blood throughout the body to the working tissues.
As the body begins to exercise, the heart must pump more blood to meet this increased demand.
Stroke volume is the volume of blood being pumped out with each beat.
The heart pumps out approximately 70 ml of blood each beat.
That’s the long-term magic of taking things slow in your training.
A note on energy systems.
While exercising in zone 2, we are primarily using the oxidative or aerobic energy system.
Here is a refresher on the three energy systems used during exercise.
Benefits of zone 2 cardio.
This can contribute to a reduced heart rate (during rest and exercise) and increased VO2max.
VO2max is the greatest rate at which oxygen can be taken in and used during exercise.
Weight loss.
Mitochondrial boost.
Zone 2 cardio increases the size, number, and function ofmitochondria within cells6.
Improved mood.
Injury prevention.
Working out in zone 2 is unlikely to cause injury due to the low amount of force it generates.
How often to do zone 2 training.
Everyone is different, so find what works for you.
It’s worth noting that chronic zone 2 training without resistance exercise can lead tomuscle loss7.
This is why variety in training is essential for people looking to maintain strength and muscle mass too.
Check out thisguide to resistance trainingto get started.
Working it into your routine.
Zone 2 cardio isn’t flashy.
Instead, zone 2 cardio is aninvestment in your long-term health.
