Over the last couple of years you may have heard more and more about ‘zone 2 cardio’, but what is zone 2 cardio and why is it important?
In this blog post we’re going to look at zone 2 cardio and understand why it can be helpful.
In the world of cardiovascular training, Zone 2 cardio has emerged as a crucial element for achieving optimal fitness and endurance. While many fitness enthusiasts are familiar with high-intensity workouts such as HIIT training, the importance of Zone 2 training often goes overlooked.
Understanding Zone 2 Cardio
Zone 2 cardio refers to a specific heart rate zone that falls within a moderate intensity range.
This zone is typically defined as 60-70% of your maximum heart rate. To determine your Zone 2 range, subtract your age-adjusted maximum heart rate from your resting heart rate and multiply the result by the desired percentage range (60-70%). The resulting number represents the heart rate you should aim to maintain during Zone 2 cardio.
So, for a 40 year old the formula looks like this…
220 - 40 = 180 (theoretical maximum heart rate)
180 x 0.6 = 108
180 x 0.7 = 126
So the 40 year old knows that their ‘zone 2’ cardio range for heart rate is between 108 and 126 beats per minute.
Why is Zone 2 Cardio Training Important?
Here’s a few of the benefits of adding some zone 2 cardio work into your training schedule…
Improved Aerobic Capacity
Zone 2 cardio primarily targets the aerobic energy system, which relies on oxygen to produce energy. By training in this zone, individuals can enhance their aerobic capacity, allowing for better endurance and stamina. Improved aerobic capacity is beneficial for various activities, from daily tasks to sports performance.
Efficient Fat Burning
Engaging in Zone 2 cardio promotes the utilization of fat as a primary energy source. This is particularly advantageous for those looking to manage their weight or enhance body composition. As the body becomes more efficient at burning fat, individuals may experience improved metabolic health and a reduction in body fat percentage.
Sustainable Long-Term Training
Unlike high-intensity workouts that can be challenging to sustain over extended periods, Zone 2 training is more manageable and can be maintained for longer durations. This sustainable approach allows individuals to build a solid aerobic foundation without the risk of burnout or overtraining.
Enhanced Recovery
Zone 2 cardio serves as an active recovery tool, aiding in the clearance of metabolic waste products and reducing muscle soreness. Integrating Zone 2 sessions into a training program can support overall recovery, ensuring that individuals are better prepared for subsequent workouts.
Heart Health Benefits
Training in Zone 2 has been associated with improvements in cardiovascular health. Regular engagement in this moderate-intensity zone can contribute to lower blood pressure, reduced resting heart rate, and overall cardiovascular well-being.
How to Incorporate Zone 2 Cardio into Your Routine
The beauty of zone 2 work is that it’s really easy to include in your training routine. You don’t need a personal trainer to help you with it - in fact it’s better using it outside of your training sessions with a PT, so you can focus on more technical work with them.
To integrate Zone 2 cardio into your fitness routine, consider activities such as brisk walking, jogging, cycling, or swimming. Monitoring your heart rate during these activities is essential to ensure that you stay within the designated Zone 2 range.
It’s a perfect ‘commuter cardio’!
Zone 2 Cardio - Final Thoughts
Zone 2 cardio is more than just a training zone – it's a key that unlocks a multitude of fitness benefits. By incorporating moderate-intensity workouts into your routine, you can enhance your aerobic capacity, optimise fat burning, and promote overall well-being.
It’s also really easy to do.
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