Zone 2 cardio refers to low to moderate intensity aerobic exercise performed with your heart rate at 60-70% of its maximum. It is also known as the "fat burning zone" because the body primarily uses fat as its energy source during this type of exercise. Zone 2 training builds a solid aerobic foundation, improves the body's ability to use oxygen efficiently, and enhances overall cardiovascular fitness. This type of training is sometimes referred to as "base training" because it should constitute the majority of weekly workouts.
To determine if you are in zone 2, calculate your maximum heart rate by subtracting your age from 220. Then, calculate 60% to 70% of that number. A fitness tracker or heart rate monitor can help you stay within this range during exercise. Another method to gauge exertion is the "talk test"; you should be able to comfortably hold a conversation, speaking around 3 to 5 words at a time before needing to take a breath, but you shouldn't be able to sing. Examples of zone 2 activities include brisk walking, slow running, cycling at a relaxed speed, swimming laps at a steady pace, and using an elliptical or rowing machine.
Zone 2 training offers numerous benefits, including improved endurance, enhanced fat metabolism, better cardiovascular health, and reduced risk of injury. It also allows for faster recovery compared to high-intensity workouts. By building an aerobic base and improving metabolic flexibility, zone 2 cardio can improve performance at higher intensities as well. Consistent zone 2 training increases aerobic capacity, making everyday activities easier and improving performance in other physical activities.
