What is zone 2 cardio? Will it really help me lose fat? How can I do it?
I am about to answer all these questions for you.
When it comes to fat loss, many people think of high-intensity workouts and restrictive diets. However, there’s another approach that is gaining in popularity as of late:
Zone 2 cardio.
What is Zone 2 Cardio?
Zone 2 cardio is a training method that focuses on exercising within a specific heart rate zone. Light in intensity, zone 2 is often referred to as the “fat-burning zone” because it primarily utilizes stored fat as its energy source.
When working in zone 2, your heart rate range will typically be between 60% - 70% of your maximum heart rate.
Here’s how to figure out your maximum heart rate and what zone 2 means for you:
220 - your age = maximum heart rate (average for your age)
Maximum HR x .06 = low end of zone 2 range
Maximum HR x .07 = high end of zone 2 range
For example, I’m 41. Calculating my heart rate looks like this:
220 - 41 = 179
179 x 0.6 = 107.4
179 x 0.7 = 125.3
So, my zone 2 cardio range to aim for is between 107 - 125 beats per minute. I can achieve this with a casual walk, while still being able to carry on a conversation. This is a good time to catch up on a phone call… or not if you’d rather have some alone time!
I keep track of my heart rate during my workouts with a fitness watch that tracks my beats per minute.
Disclosure: As part of the Amazon Associate program, I earn from qualifying purchases. This means if you click one of my links and make a purchase, I may receive a small commission, at no extra cost to you. All opinions are my own and I only recommend products I believe in.
If you don’t have a watch that tracks your heart rate, here is a great one to get.
Will zone 2 cardio help with fat loss?
Yes! Not only is it a great tool for fat loss, but science shows it supports longevity as well (so I can stick around for my kids and grandkids!).
Here’s how it helps:
Fat utilization: When you workout in zone 2, it encourages your body to use fat as its primary energy source. This means you’re tapping into your fat stores for fuel during your workout. Goodbye, fat!
Sustainability: Unlike high-intensity workouts that can be hard to maintain for extended periods, zone 2 cardio can be done for longer. This means you can do it longer, burning more calories. Even throughout the day as you walk around doing your daily activities of living! Plus, you’re not as likely to get injured when you keep things low-impact.
Improved aerobic capacity: Training in this zone enhances your aerobic capacity, making you more efficient at burning fat even during low-intensity activities, such as walking. I’ll take that!
Reduced stress: Zone 2 cardio is less stressful on your body than high-intensity workouts, reducing the risk of injury and overtraining. As much as I do love my HIIT workouts, they can be a beating on my body sometimes.
How to do Zone 2 cardio for fat loss:
Now that we know how it works and why we should be doing it, let’s discuss how to incorporate it into your fitness routine.
Take your heart rate calculations from above.
Choose your activity: Zone 2 cardio can be done through various activities. Here are a few I prefer: bodyweight exercises, walking, cycling, cardio machines, swimming, or maybe even a light run. I also find that jumping on the trampoline puts me in the zone 2 range, and it’s fun! You could even stay in that range doing household chores like mowing the yard and cleaning, as long as you keep moving at a steady state.
Invest in a heart rate monitor: To accurately track your heart rate, consider using a heart rate monitor or a fitness tracker with this feature. As mentioned above, here is one that I recommend. This Polar watch comes with all the features you need and is a great price compared to some of the more pricey choices.
Start slow: If you’re new to fitness, start with shorter workout sessions and gradually increase the duration as your fitness level improves. Aim for 30-60 minutes per session (20 minutes for beginners), 3-5 times per week.
Stay consistent: Consistency is key! You don’t always have to be motivated... you just have to be consistent. Make zone 2 cardio a regular part of your fitness routine to see lasting, long-term results.
Combine with strength training and a balanced diet: While zone 2 cardio is excellent for burning fat, you will get optimal fat loss results if you pair it with a solid strength program and a healthy diet. It’s all about that balance!
In conclusion, zone 2 cardio offers an effective and sustainable approach to fat loss. By training in this heart rate zone, you can tap into your fat stores, improve your aerobic capacity, and enjoy a workout routine that’s less stressful on your body.
Incorporate zone 2 cardio into your weekly fitness routine, and with dedication and consistency, you’ll be well on your way to achieving your fat loss goals.
On that note, I’m going to go for a walk now. Who’s with me?
Stay fit,
Mary
#zone2 #cardio #aerobics #fatloss #fitness #workout #exercise #heartratetraining #heartratemonitor #polarwatch #fitnesswatch