Boost your health and metabolic health
Zone 2 cardio is growing in popularity in fitness circles, but what exactly makes it so special? This low-intensity aerobic exercise, which involves maintaining 60 to 70 percent of your maximum heart rate, offers myriad benefits that go far beyond fitness. From improving metabolic health to improving cardiovascular function, Zone 2 training is an essential tool for anyone looking to improve their lifespan (years of life spent in good health) and optimize their fitness. overall longevity.
What is zone 2 cardio?
Zone 2 cardio refers to an exercise that maintains a steady, moderate intensity, in which you work hard enough to breathe hard while still being able to maintain a conversation. The goal is to train the body to use fat as its primary fuel source, making this type of exercise very effective in improving metabolic health. “Zones” refer to your heart rate, which is a way of measuring exercise intensity (how hard you are working). These zones can apply to cardio-type workouts, like cycling, running, walking, and swimming, defined by percentages of your maximum heart rate. You can calculate your heart rate zones to better understand your specific goal.
Benefits of zone 2 cardio
1. Improved cardiovascular health
Zone 2 cardio works by strengthening your heart without the stress that higher-intensity exercise might put on it. It improves your cardiovascular system by increasing heart rate and improving oxygen delivery, which is crucial for heart health.
2. Improved fat metabolism
One of the most unique benefits of Zone 2 cardio is its ability to improve fat metabolism. At this lower intensity, your body primarily burns fat for fuel, improving metabolic flexibility and fat oxidation. This makes it an ideal form of exercise for those looking to lose weight or optimize their metabolic health. To learn more about how metabolic health impacts your overall well-being, check out our Metabolic Health blog.
3. Increased lifespan and health
Zone 2 cardio not only improves lifespan (the number of years you live), but also improves your lifespan or the number of years you live in good health. By reducing the risk of chronic diseases like diabetes, heart disease and obesity, this type of exercise plays a key role in disease prevention. To learn more about the importance of balancing lifespan and lifespan, check out our Lifespan and Lifespan blog post.
4. Sustainable, low-impact exercise
One of the benefits of Zone 2 cardio is that it can be low impact, making it suitable for people of all ages and fitness levels. You can incorporate it into your routine by doing activities like walking, cycling, or swimming at a moderate pace. For those looking to take it to the next level with personalized fitness plans, learn more about our personal trainers and how Innovative Fitness can help you achieve your goals.
How to incorporate zone 2 cardio into your routine
The key is consistency and reaching a minimum threshold of 150 to 200 zone 2 cardio per week. You don’t need any fancy equipment to get started, just commit to regular, low-intensity movements. The good news is that it doesn’t have to be a scheduled cardio session, it can be incorporated into your daily life. For example, add a walk to a work meeting, run after your kids, or go in and out of the grocery store. If you simply make the effort to move around a lot during your daily activities, you will likely reach this threshold. Additionally, it will improve other aspects of fitness like strength training or speed work.
Whether you’re looking to improve your metabolic health or simply stay active without overexerting yourself, Zone 2 cardio is a great sustainable option. Plus, its long-term benefits for your health and lifespan make it a fundamental part of any fitness routine.