If you’ve been active on social media lately, you may be asking yourself if you should zone in on Zone 2. Or you may now be asking yourself, zone what? Influencers and their followers seem keen to sell you on a specific type of training, called Zone 2, that requires some sweat but isn’t too grueling and seems to offer real health benefits. “Some pain, much gain” may be a good slogan for it. It offers the benefit of being accessible to a wide range of people, whether you’re overweight, have other medical conditions or are new to the exercise game. But does it actually work? And what is it?
With my background in exercise science, I delved deeper into this phenomenon to uncover the reasons behind its widespread popularity.
What is Zone 2 cardio?
Fitness programs based on heart rate training zones have surged in popularity, influencing gym programs like Orangetheory Fitness, which leverage heart rate zones to motivate people toward their fitness goals. There are five zones. At Zone 5, think of a car when you put pedal to the metal. Your heart, like the car’s engine, is “redlining.” Zone 1 is more similar to a car minding the speed limit on a residential street. You’re moving and the heart is pumping, but you’ve got enough breath to sing. You probably can’t handle Alice Cooper lyrics. But you’ve got Simon and Garfunkel.
Zone 2 cardio focuses on maintaining a specific heart rate zone or intensity level during exercise, typically ranging from 60% to 70% of your maximum heart rate. This ensures a light to moderate intensity throughout the workout.
Here’s how to get started:
First, determine your maximum heart rate. You can do this at the doctor’s office through a stress test. But it’s also doable at home by using a simple equation:
- What’s your age?
- Subtract that number from 220. The result is your maximum heart rate.
Second, establish your resting heart rate, typically between 60 to100 beats per minute for most people. You can measure this with a wearable heart rate monitor or an activity monitor, or manually by feeling your pulse on your wrist and counting the beats over a minute.
With those two numbers, you can determine your heart rate “zones.” To identify your specific heart rate zone, use the calculator app on your phone. Follow these steps:
- Maximum heart rate – resting heart rate = heart rate reserve.
- Heart rate reserve x 0.6 + resting heart rate = low end of heart rate training range.
- Heart rate reserve x 0.7 + resting heart rate = high end of heart rate training range.
If you’re unable to monitor your heart rate during exercise, there’s another effective method known as the “talk test.” During typical Zone 2 cardio, 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. If you can say, “Shake it off,” you’re good. If you can sing it, you’re probably not quite in Zone 2. This approach offers a straightforward way to gauge your exercise intensity.
Is Zone 2 training safe?
Yes! It’s also good to remember that exercise and the way it’s tailored are highly personalized. My golden rule for exercise continues to be: “If it doesn’t feel good, don’t do it.”
As with anything new, when considering whether to try any next exercise routine, it is never a bad idea to consult your healthcare team, especially if you have a history of any medical concerns.
What are the benefits of training in Zone 2?
Zone 2 is also known as the fat burning zone. During exercise in this zone, the body primarily uses fat as its fuel source. This enables increased fat burning compared with higher intensity exercises that rely more on carbohydrates and protein for fuel. Additionally, engaging in Zone 2 training enhances overall cardiovascular fitness levels.
What are the cons?
While there are few drawbacks to training in Zone 2, one issue commonly mentioned is that some people struggle to keep their heart rates low enough to sustain Zone 2 levels throughout their entire exercise session. However, it’s important to note that this challenge may not apply to everyone.
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