Zone 2 cardio is a form of aerobic exercise performed at a moderate intensity, specifically at 60 to 70 percent of your maximum heart rate (MHR). It is characterized by a steady, low-intensity effort that you can maintain for a long duration while still being able to hold a conversation comfortably, often called low-intensity steady-state (LISS) cardio
Key Characteristics of Zone 2 Cardio
- Heart rate is maintained at 60-70% of max heart rate.
- Exercise intensity is low enough to sustain for extended periods.
- You should be able to talk in short sentences but not sing.
- Common activities include jogging, cycling, brisk walking, swimming, and rowing
Benefits of Zone 2 Cardio
- Improves aerobic capacity: Enhances your body’s ability to use oxygen efficiently, making easier workouts feel even easier and improving endurance
- Fat burning: Known as the "fat-burning zone," it helps your body use fat as a primary energy source during exercise and even at rest
- Cardiovascular health: Strengthens the heart muscle, improves blood flow, lowers resting heart rate, and reduces the risk of heart disease and hypertension
- Endurance building: Increases mitochondrial density in muscles, boosting stamina and athletic endurance
- Recovery: Enhances circulation, helping remove metabolic waste and reduce muscle soreness for faster recovery
- Sustainability: Because it is moderate intensity, it is less likely to cause injury or overtraining, making it suitable for long-term fitness routines
How to Determine Zone 2
- Calculate max heart rate roughly as 220 minus your age.
- Use formulas or heart rate monitors to find 60-70% of your max heart rate.
- The "talk test" is a practical method: you should be able to speak in short phrases but not sing comfortably during exercise
In summary, Zone 2 cardio is a foundational endurance training zone focusing on moderate, sustainable effort that promotes fat burning, cardiovascular health, and improved aerobic fitness, making it a key component of many training programs
