Zone 2 cardio is a type of training that focuses on maintaining a heart rate in the second of five cardio heart rate zones and might be the key to longevity. Zone 1 is the lowest effort and zone 5 is the highest. Zone 2 training is usually done at an intensity where your heart rate is 60-70% of your maximum 1. To find your zone 2 heart rate, you need to know your maximum heart rate, which you can either test by running or cycling until exhaustion or estimate by subtracting your age from 220. Then you multiply your maximum heart rate by 0.6 and 0.7 to get the lower and upper limits of your zone 2 1.
Zone 1: 50-60% of maximum heart rate
Zone 2: 60-70% of maximum heart rate
Zone 3: 70-80% of maximum heart rate
Zone 4: 80-90% of maximum heart rate
Zone 5: 90-100% of maximum heart rate
Low intensity cardio should be performed for at least 30 minutes per day, 5 days per week to achieve the recommended 150 minutes of moderate-intensity aerobic activity per week 2. This type of training can be achieved through activities such as walking/jogging, cycling, swimming, using the elliptical machine, and many more cardiovascular exercises. These activities can be performed at a moderate intensity that keeps your heart rate within the zone 2 intensity range.
But why is low intensity cardio so important, especially for young and healthy individuals? The answer lies in its numerous health benefits. Low intensity cardio can improve your cardiovascular health, reduce your risk of chronic diseases such as heart disease and diabetes, and improve your overall quality of life 2. One of the benefits of incorporating a large amount of lower intensity work into your training schedule, also known as polarized training, is that it can help create a more sustainable exercise routine by preventing you from burning out or becoming injured through overtraining 3.
In terms of longevity, Zone 2 cardio has been shown to have a positive impact on overall health and lifespan. By improving your cardiovascular health and reducing your risk of chronic diseases, Zone 2 cardio can help you live a longer and healthier life 4. Research has even found that it can be more efficient than alternative training methods such as HIIT and high-volume training for improving several benchmarks of athletic performance such as VO2 peak, time to exhaustion, and power output 5.
So how do you know when you’re performing low intensity cardio? The easiest way is to use the talk test. During Zone 2 cardio, you should be able to carry on a conversation without becoming too out of breath. You can also use a heart rate monitor to track your heart rate during exercise. Your target heart rate for low intensity cardio should be between 60-70% of your maximum heart rate 6. By keeping your heart rate within the Zone 2 range, you can also improve the number and efficiency of mitochondria in your cells, which are the energy-producing units. This can have a positive impact on your overall health and lifespan by reducing your risk of chronic diseases and improving your metabolic fitness 7.
It’s important to note that while zone 2 cardio has become a trendy term among fitness professionals, the term “zone 2” does not have a scientific definition and anyone can split up heart rate zones any way they like 8. However, the benefits of incorporating lower intensity work into your training schedule are well-documented and supported by scientific research.
In conclusion, incorporating Zone 2 (low intensity) cardio into your exercise routine can have numerous benefits for both your health and longevity. By performing moderate-intensity cardiovascular exercise for an extended period of time, you can improve your cardiovascular health, reduce your risk of chronic diseases, and improve your overall quality of life.
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