{"id":12482,"date":"2024-11-22T08:48:15","date_gmt":"2024-11-22T01:48:15","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12482"},"modified":"2024-11-22T08:48:15","modified_gmt":"2024-11-22T01:48:15","slug":"what-is-zone-2-cardio-and-should-i-do-it","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12482","title":{"rendered":"What Is Zone 2 Cardio and Should I Do It?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p data-pm-slice=\"1 3 []\">Zone 2 cardio puts the \u201csteady\u201d in \u201csteady-state cardio.\u201d It\u2019s not flashy like high-intensity interval training (<a title=\"HIIT\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/high-intensity-interval-training\" target=\"_blank\" rel=\"noopener\">HIIT<\/a>) or dramatic like <a title=\"bonking\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-avoid-bonking-running-biking\" target=\"_blank\" rel=\"noopener\">bonking<\/a>, yet it deserves just as much attention.<\/p>\n<p>Zone 2 cardio is foundational to any fitness routine, whether you\u2019re an endurance athlete who wants to improve their performance or someone who just wants to be a healthy, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/functional-training-benefits\" target=\"_blank\" rel=\"noopener\">functional human<\/a>.<\/p>\n<p>So, if you\u2019ve noticed a \u201ctrend\u201d around this type of exercise, know this: Low-intensity, steady-state cardio (<a title=\"LISS cardio\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-liss-cardio\" target=\"_blank\" rel=\"noopener\">LISS cardio<\/a>) has always been around. And if, until now, it hasn\u2019t been part of your exercise routine, it\u2019s time to change that.<\/p>\n<h2>What Is Zone 2 Cardio?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-178304\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/20104440\/zone-2-cardio-600-definition.jpg\" alt=\"fitness friends walking | Zone 2 Cardio\" width=\"600\" height=\"400\"\/><\/p>\n<p>Zone 2 cardio refers to a specific exercise intensity that you can sustain for an extended period, during which your heart rate is about 60 to 70 percent of your <a title=\"max heart rate\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/max-heart-rate\" target=\"_blank\" rel=\"noopener\">max heart rate<\/a>. (Your max heart rate is the number of times your heart beats in a minute during an all-out effort, like sprinting the final stretch of a 5K. More on how to determine your max heart rate later.) In this zone, you may be slightly breathy, but you\u2019re not gasping for air.<\/p>\n<p>There are five <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-track-heart-rate\" target=\"_blank\" rel=\"noopener\">heart rate zones<\/a>, each of which has a target range based on a percentage of your max heart rate (MHR). Below is a general breakdown of <a href=\"https:\/\/ijrep.org\/wp-content\/uploads\/lana-downloads\/2019\/02\/marx.et_.al_.fall_.2018.pdf\" target=\"_blank\" rel=\"noopener\">heart rate zones<\/a>, but note that these numbers are estimates and may differ according to your source and from one person to the next.<\/p>\n<table>\n<thead>\n<tr>\n<th>Zone<\/th>\n<th>Intensity<\/th>\n<th>% of MHR<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Zone 1<\/td>\n<td>Low\u2013moderate<\/td>\n<td>50%\u201360%<\/td>\n<\/tr>\n<tr>\n<td>Zone 2<\/td>\n<td>Moderate<\/td>\n<td>60%\u201370%<\/td>\n<\/tr>\n<tr>\n<td>Zone 3<\/td>\n<td>Moderate\u2013high<\/td>\n<td>70%\u201380%<\/td>\n<\/tr>\n<tr>\n<td>Zone 4<\/td>\n<td>High<\/td>\n<td>80%\u201390%<\/td>\n<\/tr>\n<tr>\n<td>Zone 5<\/td>\n<td>Very high<\/td>\n<td>90%\u2013100%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong>Z<\/strong>one 2 Cardio Benefits<\/h2>\n<p>Like any form of cardio exercise, zone 2 cardio can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6557987\/\" target=\"_blank\" rel=\"noopener\">bolster heart health<\/a> and reduce the risk of cardiovascular disease. And because it burns calories, steady-state cardio is an effective tool for weight loss and healthy weight management. Zone 2 cardio (and movement, in general) can also positively<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10078493\/\" target=\"_blank\" rel=\"noopener\">\u00a0impact your mood and mental health<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10503965\/\" target=\"_blank\" rel=\"noopener\">improve the quality of your sleep.<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10503965\/\" target=\"_blank\" rel=\"noopener\">But cardio that specifically<\/a> keeps your heart within the zone 2 range also offers some unique benefits, especially for endurance athletes who want to improve their performance. Here are a few:<\/p>\n<h3><strong>1. More mitochondria<\/strong><\/h3>\n<p>If it\u2019s been a while since you took a biology class, here\u2019s a quick refresher on what mitochondria are and why they\u2019re critical to athletic performance:<\/p>\n<p><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.660068\/full\" target=\"_blank\" rel=\"noopener\">Mitochondria<\/a> are a type of organelle found in the body\u2019s cells that use oxygen to produce adenosine triphosphate (ATP), the primary source of energy that fuels physical activity as well as basic biological functions. More mitochondria means more ATP and, therefore, more energy for physical activity.<\/p>\n<p>Todd Buckingham, Ph.D. Exercise Physiologist at <a href=\"http:\/\/www.ptsportspro.com\" target=\"_blank\" rel=\"noopener\">PTSportsPRO<\/a> in Grand Rapids, Michigan, explains that zone 2 cardio is \u201cideal for mitochondria development.\u201d Working out at a sustainable intensity for a longer duration increases your cells\u2019 demand for energy, and the body adapts to this demand by producing more mitochondria.<\/p>\n<p>So, for athletes who want to up their endurance (or just feel better during and after a workout), zone 2 cardio is essential.<\/p>\n<h3>2. Capillary development<\/h3>\n<p>Capillaries are small blood vessels that deliver oxygen-rich blood to the muscle cells, where the oxygen is used to manufacture energy by the mitochondria. According to Buckingham, optimal capillary development occurs squarely in zone 2, between 60 and 70 percent of your max heart rate.<\/p>\n<p>A more robust network of capillaries allows your body to put more available oxygen to good use during exercise.<\/p>\n<h3>3. Longevity<\/h3>\n<p>Even if you\u2019re not looking to set any new PRs, zone 2 cardio can enhance your everyday life by simply extending it. \u201cZone 1 and zone 2 exercise has been shown to increase <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0749379721001768\" target=\"_blank\" rel=\"noopener\">life expectancy<\/a>,\u201d Buckingham says. \u201cIt helps increase your <a title=\"VO2 max\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-vo2-max\" target=\"_blank\" rel=\"noopener\">VO2 max<\/a>, and there\u2019s a direct <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30139444\/\" target=\"_blank\" rel=\"noopener\">relationship between your VO2 max and your longevity<\/a>.\u201d<\/p>\n<p>VO2 max is a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cardiorespiratory-endurance-definition\" target=\"_blank\" rel=\"noopener\">cardiorespiratory fitness<\/a> metric that scores how efficiently your body uses oxygen. (The link between VO2 Max and zone 2 cardio makes sense, considering what we know about capillaries and mitochondria.) The number measures milliliters of oxygen per kilogram of body weight per minute (ml\/kg\/min).<\/p>\n<h3><strong>4. Requires less recovery<\/strong><\/h3>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/high-intensity-interval-training\" target=\"_blank\" rel=\"noopener\">HIIT<\/a> is popular for multiple reasons: It\u2019s fast, efficient, fun (depending on who you talk to), and offers plenty of its own unique benefits. That said, high-intensity exercise requires <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultimate-recovery-guide\" target=\"_blank\" rel=\"noopener\">more recovery<\/a> than low or moderate-intensity exercise, and doing <a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(21)00102-9\" target=\"_blank\" rel=\"noopener\">too much<\/a> of it can even negatively impact your health.<\/p>\n<p>Because it\u2019s less intense, zone 2 cardio requires less recovery time, which makes it easier to remain consistent with your fitness routine and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/active-rest-day\" target=\"_blank\" rel=\"noopener\">stay active between workouts<\/a>. (If you\u2019ve ever been too sore to function after a HIIT session, you get it.)<\/p>\n<p>Additionally, steady-state cardio is generally accessible to more people, including those new to fitness, individuals with injuries or mobility issues, and older adults.<\/p>\n<h2>When Not to Use Zone 2 Cardio<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178305\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/20104448\/zone-2-cardio-600-performance.jpg\" alt=\"two people basketball jump ball | Zone 2 Cardio\" width=\"602\" height=\"451\"\/><\/p>\n<p>While almost anyone will, from a health perspective, benefit from incorporating LISS into their workout routine, focusing on zone 2 cardio won\u2019t help you achieve certain performance goals.<\/p>\n<p>If you\u2019re concerned with <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/plyometrics\" target=\"_blank\" rel=\"noopener\">developing explosiveness and power<\/a> \u2014 maybe you\u2019re a sprinter, a high jumper, or a baseball player \u2014 zone 2 cardio should not be your primary focus. Instead, you should prioritize <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/interval-training-best-way-see-quick-results\" target=\"_blank\" rel=\"noopener\">short bouts of intense movement<\/a>.<\/p>\n<h2>How Often and Long Do You Need to Train in Zone 2?<\/h2>\n<p>Along with two days of muscle-strengthening exercise, <a title=\"the Centers for Disease Control\" href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\" target=\"_blank\" rel=\"noopener\">the Centers for Disease Control<\/a> recommends the following weekly guidelines for aerobic activity:<\/p>\n<ul>\n<li>150 minutes of moderate-intensity activity (a.k.a. zone 2 cardio)<\/li>\n<li>75 minutes of vigorous-intensity activity<\/li>\n<li>An equivalent combination of moderate- and vigorous-intensity activity<\/li>\n<\/ul>\n<p>However, your training should align with your goals, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/find-your-fitness-level\" target=\"_blank\" rel=\"noopener\">fitness level<\/a>, and lifestyle. For example, an avid runner training for a marathon needs to log more zone 2 cardio per week than a time-pressed parent who\u2019s just beginning to exercise for the first time.<\/p>\n<p>That time can be distributed throughout the week (e.g., five 30-minute workouts) and even throughout the day with exercise \u201csnacks.\u201d For example, you could do a 15-minute jog in the morning and a 15-minute bike ride after dinner for a total of 30 minutes.<\/p>\n<p>If 150 minutes a week feels like an overwhelming amount of steady-state cardio, do what you can, Buckingham says.<\/p>\n<p>\u201cIf you only have time for 10 or 15 minutes, that\u2019s still going to be better than nothing. People make the mistake of going, \u2018I only have time for 10 minutes of exercise, so it\u2019s not even worth it,\u2019\u201d he says. \u201cEven 10 minutes five days a week is going to be better than zero minutes five days a week.\u201d<\/p>\n<h2>How to Know When You\u2019re in Zone 2<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178306\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/11\/20104456\/zone-2-cardio-600-calculate.jpg\" alt=\"woman looking at fitness tracker | Zone 2 Cardio\" width=\"603\" height=\"402\"\/><\/p>\n<p>You can use a wearable <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-fitness-trackers-to-use-with-an-app\" target=\"_blank\" rel=\"noopener\">heart rate monitor<\/a> to track your heart rate. But in order to know when you\u2019re in zone 2, you must first determine your max heart rate. If you don\u2019t have access to a lab or testing facility (and most of us don\u2019t), you can use this formula to generate a rough estimate:<\/p>\n<p><strong>220 \u2013 [current age] = max heart rate<\/strong><\/p>\n<p>So, the average 30-year-old person should have a max heart rate of 190, and their zone 2 heart rate should be between 114 and 133 bpm.<\/p>\n<p>However, this equation has been reported to misjudge max heart rate by 10 to 12 bpm. It has also been found to over- and underestimate max heart rate in younger and older adults, respectively.<\/p>\n<p>Thus, Buckingham recommends conducting your own test on a treadmill or outside. \u201cRun as hard as you can for 10 to 15 minutes, maxing out at the end,\u201d he says. When you\u2019re at your peak <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/rpe-scale\" target=\"_blank\" rel=\"noopener\">level of exertion<\/a>, note your heart rate and use that number to calculate your zone 2 heart rate.<\/p>\n<p>Alternatively, you can use the \u201ctalk test\u201d to keep yourself in zone 2. \u201cWhen you\u2019re exercising, you should be able to hold a full conversation, speaking in complete sentences without becoming out of breath,\u201d Buckingham says. \u201cIf you\u2019re gasping for air, you need to slow down.\u201d You should be moving at a pace and intensity that feels moderately challenging but sustainable.<\/p>\n<h2>Zone 2 Cardio Examples<\/h2>\n<p>Almost any form of exercise can be considered zone 2 cardio if you keep your heart rate within the appropriate range for the duration of your workout. Here are some common examples:<\/p>\n<ul>\n<li>Brisk walking<\/li>\n<li>Jogging<\/li>\n<li>Running<\/li>\n<li>Hiking<\/li>\n<li>Swimming<\/li>\n<li>Dancing<\/li>\n<li>Aerobics<\/li>\n<li>Cycling<\/li>\n<li>Rowing<\/li>\n<li>Elliptical training<\/li>\n<\/ul><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/zone-2-cardio\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zone 2 cardio puts the \u201csteady\u201d in \u201csteady-state cardio.\u201d It\u2019s not flashy like high-intensity interval training (HIIT) or dramatic like bonking, yet it deserves just as much attention. Zone 2 cardio is foundational to any fitness routine, whether you\u2019re an endurance athlete who wants to improve their performance or someone who just wants to be &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12482","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12482","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12482"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12482\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}