Zone 2 Cardiovascular Training
In today’s article, we introduce the best possible way to approach cardiovascular exercise. It’s called Zone 2 training and it’s the best thing you’re probably not doing.
We’ve been doing cardio wrong.
The way most people approach cardiovascular training is to work as hard as you can for as long as you can. The perception of a good workout is based on how much you sweat during the training and how exhausted you feel after. Using this approach to cardio isn’t the best way to improve your health or performance.
The problem with this type of training is that it doesn’t improve your aerobic capacity.
High intensity interval training (HIIT) is very popular right now. It’s trendy and attractive to people because it doesn’t require much time and it appeals to the perception that exercise should be as intense as possible. The problem with this type of training is that the majority of people haven’t earned the aerobic capacity, strength and power necessary to actually get the true benefits from HIIT. It’s also a really quick way to get injured.
There’s a better way.
To improve your health and performance, you need to target your aerobic capacity. It’s done by training with far less intensity than you realize. This can be achieved with what we call Zone 2 Cardio.
What is Zone 2?
When it comes to cardio, there are 5 training zones. At lower intensities (Zone 1 and 2), the body primarily uses fat as a fuel source and this is considered aerobic. At higher intensities (Zone 4 and 5), the body primarily uses carbohydrates for fuel and this is considered anaerobic.
Zone 2 is training at about 60-70% of your maximum heart rate. For most people, this will be significantly slower than how you are used to training.
Mitochondria are the key to health and longevity.
Mitochondria are highly organized cellular organelles responsible for converting carbohydrates and fat into energy and they produce about 95% of the body’s energy. Fat oxidization occurs in the cell’s mitochondria. When this process is efficient, the energy remains high and blood sugars will be stable.
Mitochondria quality is linked to health and well-being. It’s likely that those with higher mitochondrial efficiency will live longer, perform better athletically, and feel more energetic.
When you improve your aerobic capacity with Zone 2 training, you improve the efficiency and health of your mitochondria. Your body becomes more efficient at metabolizing fat for energy which leads to more functional aging and protection against chronic illness while improving your physical fitness. In addition, maximizing your body’s ability to metabolize fats will indeed prevent you from gaining excess body fat.
Training in Zones 3 or higher do not have the same effect on mitochondrial function. In fact, spending too much time exercising in these zones can make the mitochondria lose some of their “flexibility” and their ability to metabolize fats.
As a result, the organelles will only process carbohydrates for fuel, leading to a major drop in your overall energy. If you pair this with a diet high in refined carbohydrates and sugars, you will actually be creating an environment for Type 2 Diabetes and other metabolic diseases.
The more you can appreciate the importance of mitochondrial function, the better you will understand our current state of general health in this country. Despite the best efforts and intentions, too many people are training in a a way that’s not very helpful. In addition, when we consider how we eat, it seems like we don’t even have a chance.
Begin a Zone 2 cardio training practice to boost your health and performance. Here’s why you should be doing it.
Short Answer:
Zone 2 cardio will help you move better, have more energy, live longer and reduce body fat.
Long Answer:
Chronic diseases and accelerated aging are caused by poor metabolic health due to poor mitochondria function.
Training in Zone 2 will improve your mitochondrial number, function, flexibility, efficiency and fitness. Training in higher zones (3-5) do not improve mitochondria health.
The healthier your mitochondria are, the healthier you will be.
This type of training also makes you more efficient at burning fat for energy. Inefficiency to metabolize fat contributes to many health problems such as insulin resistance, dementia and cancer.
Zone 2 training is one of the best tools to achieve metabolic health and longevity. When done on a regular basis, it will help you Move well. Live well.™
Zone 2 Benefits
Lowers resting heart rate
Improves work capacity
Prevents injury
Burns fat for fuel
Aids in recovery
Improves sleep
Boosts mood
Decreases blood pressure
Improves insulin resistance
Prevents chronic disease
Improves brain function
Increases energy and endurance
Restores aerobic training efficiency
How To Calculate Your Zone 2 Heart Rate
The simplest way to find your heart rate range for Zone 2 training is using the MAF Method formula: 180 - your age is the upper limit and you get a 10 heart beat window to work in.
Example: 40 year old
180 - 40 = 140
Zone 2 heart rate range for a 40 year old is 130-140 beats per minute
It’s extremely important not to exceed the upper limit because it changes the entire metabolic process where you’re no longer burning fats as your primary fuel source, ultimately defeating the whole purpose.
Keys To Zone 2 Cardio Training: How Do You Know You’re In Zone 2?
Breathe only through your nose the entire time.
Stay within your 10 beat heart rate window.
If you don’t have a hear rate monitor, stay within the “talk test” where you can comfortably have a conversation.
What Type Of Cardio?
Any kind you want. Running, cycling, rowing, elliptical or an incline walk on a treadmill.
How Long?
Start with 5-15 minutes and build your way up to 45-60 minutes per session.
How Frequent?
Zone 2 can be done every day since it’s considered a form of active rest. For most health benefits it’s recommended 150-180 minutes per week minimum.
Don’t let that number intimidate you. Start slow and build up the mileage. Remember, any amount of Zone 2 cardio is great!
What About High Intensity Interval Training (HIIT)?
It’s still important to get your heart rate up high every one or two weeks. However, if you don’t have an aerobic base (we can almost guarantee that you don’t) we highly recommend working in your Zone 2 range for 6-8+ weeks.
If you haven’t established a formidable aerobic capacity, HIIT does not do what you think it does and it actually causes more harm than good.
Key Take-Aways
You need to build an aerobic capacity BEFORE doing HIIT training.
For Zone 2, the volume is more important than the intensity. Go slow and build up the volume.
Stay in your heart rate range. That might mean at times you have to slow down, or even walk.
Do not exceed your Zone 2 upper heart rate limit if possible.
Zone 2 improves your mitochondrial health, which is the key to longevity.
Zone 2 cardio training will give you more energy, improve your results at the gym, reduce your body fat and improve both the quality and length of your life.
Zone 2 will help you Move well. Live well.™
Don’t Knock It Till You Try It
When we first came across Zone 2 training, it flipped our perception of cardio upside down. We previously valued high intensity and were running ourselves into the ground while wondering why we felt so lousy. Zone 2 training may be very different than what you’re used to, but we highly recommend you give it a solid try. If you have specific questions, feel free to bring these up during your training sessions.
Always remember, motion is lotion. We encourage you to Move Well, Live Well™.
Need help with movement or exercise? Contact us to book your free Functional Movement Screen and Personal Training Consultation. We’d be happy to help.