Try Zone 2 Exercise in the Coming Year
2024 is getting here quickly and I believe Zone 2 Cardio is one of the best ways to help you feel better in the coming year.
How you might ask. Have you asked one of the following questions: How can I get in shape? What do I need to do to feel better overall? Why do I need to work on cardio exercise when I lift weights regularly?
Exercise is important to your health. But when you get started in the world of exercise, the type of exercise you choose is probably the most important part of this decision.
There are many different ways to “get in shape”. You could:
- Lifting weights
- Stretching exercises
- Running, biking, swimming, etc.
If you want to feel better, move better, maybe improve your basal metabolic rate or BMI, and make your doctor visits go easier, then getting some continuous exercise or activity is the way to go. However, going from no ‘cardio’ exercise to higher activities like running is a difficult task for most people.
Therefore, I am proposing that the best way to start this journey is through Zone 2 cardio.
What Makes It Zone 2 Exercise?
Zone 2 cardio, known as easy-pace or low-intensity exercise, is an effective and more manageable approach to getting your cardiovascular health and overall fitness better. It involves maintaining a heart rate between 60-70% of your maximum heart rate, which can be measured using a heart rate monitor or fitness tracker. Most of us have one of these already on the watch we wear.
The 5 Heart or Cardio Zones…
The American Heart Association lists 5 main heart or cardiovascular exercise zones. According to the Cleveland Clinic, the 5 zones break down as follows:
- Zone 1: At this point, 85% of the calories you burn are fat. You’ll burn fewer calories overall than you would if you were exercising at a higher intensity, but you’re able to sustain this zone for a longer amount of time. You can easily hold a conversation with someone at the rate you’re going.
- Zone 2: Roughly 65% of the calories you burn are fat. You can still hold a light conversation in this zone, but you may need to stop chatting for a beat occasionally to take a breath.
- Zone 3: About 45% of the calories you burn are fat. Talking in this zone takes effort.
- Zone 4: You’re no longer burning fat to fuel you. You can’t keep up at this rate for more than about 15 minutes. You could talk at this point if you absolutely needed to, but you really wouldn’t want to have to.
- Zone 5: You can only keep up this amount of effort for a few minutes. Talking is out of the question.
What are the Benefits of Zone 2 Cardio?
Zone 2 cardio offers a range of benefits, including:
- Improving your cardiovascular fitness: Regular Zone 2 exercise strengthens the heart and improves its ability to pump blood throughout the body, leading to better endurance and stamina.
- Better weight management: Zone 2 cardio encourages your body to use fat as an energy source, potentially aiding in weight loss or maintenance.
- Less stress and anxiety: Exercise releases endorphins, natural mood-boosting chemicals that can help alleviate stress and anxiety.
- Better brain function: Regular Zone 2 cardio has been linked to improved memory, focus, and overall cognitive performance.
- Lower risk of chronic diseases: Regular exercise, including Zone 2 cardio, can lower the risk of developing chronic conditions such as heart disease, stroke, and type 2 diabetes.
So, get your heart monitor of choice and let’s get started.
Calculating Your Max Heart Rate
In order to begin Zone 2 cardio, you must determine your maximum heart rate to get about 60-70% of the maximum rate.
There are a couple ways to calculate your max heart rate. The first is easier and less specific to the individual and the second is more personalized because it uses the individual’s resting heart rate.
The first way to calculate your maximum heart rate (MHR) is to just subtract your age from 220.
MHR = (220 - age); Example: If you are 47, your MHR is 173.
The second way to find your MHR is to use the Karvonen formula. This formula takes into account your resting heart rate (RHR) and provides a more personalized estimate of MHR. The formula is:
MHR = (220 - age) - (RHR x (0.5 for men or 0.45 for women))
For example, if you are 30 year old male and have a resting heart rate of 70 bpm, your estimated MHR using the Karvonen formula would be:
MHR = (220 - 30) - (70 x 0.5) = 170 bpm
Now that you have your MHR, just multiply this number by 0.6 to get 60% or 0.7 to get 70% of your MHR. This is your Zone 2 exercise range. From the example above:
MHR * 0.6 = 170 * 0.6 = 102 beats/minute
It is important to note that these are just estimates, and your actual MHR may vary based on your health history. It is always best to consult with a healthcare professional to determine your target heart rate zone for exercise.
Setting Your Exercise Goal
Your exercise sessions should always be time based. I cannot emphasize this enough. If you try setting a distance goal to your session, you might push yourself too far in a session. So always set a time goal.If you have not exercised in a while, a 5 minute goal may be all you need. Remember, you want to exercise several times a week, so whatever type of exercise you decide to do, make it easy enough to maintain. Keep in mind, if you hate what you are doing, you will not keep doing it. So start easy and watch your heart rate. If your heart rate is going over your goal, slow down or lower your time.
Examples of Zone 2 Progressions
- Walking on level ground at a steady pace. This is the most basic form of exercise. It is also the most fundamental activity we do everyday. Remember, it is only Zone 2 if you reach 60-70% of your MHR. Continue increasing your time goal working up to 30 minute sessions once a day.
- Walking on an incline at a steady pace. Once you are walking 30 minutes on level ground and having a difficult time hitting your heart rate or you need to do a shorter session, try adding a slight incline to your walk. I am talking about a 3% incline not a steep hill. The best way to do this is on a treadmill.
- Walking in a swimming pool. If you have access to a pool, a great way to get your walking in with some slight added resistance is to walk in the shallow end of the pool. This is also excellent for those of you who have pain in your knees or hips as it unloads some of the weight off your legs when walking.
- Riding a standard bicycle on level ground or a recumbent bike at a steady pace. If walking is not your thing, then riding a bike at an easy pace is an excellent way to get in your cardio exercise. Remember, watch your heart rate and shoot for 60-70% of the MHR.
Summary
To summarize, Zone 2 exercise is an effective and manageable approach to improving cardiovascular health and overall fitness. It involves maintaining a heart rate between 60-70% of your maximum heart rate.
Determining your maximum heart rate is simple and found by subtracting your age from 220. Then, calculate your Zone 2 exercise range by multiplying your MHR by 0.6 or 0.7.
Your exercise sessions should always be time based, and you should start with a goal of 5 minutes. As you get more comfortable, you can increase your time goal to 30 minutes per session.
The key to Zone 2 cardio is to keep your heart rate in the target range and to avoid pushing yourself too hard. If your heart rate is going over your target, slow down or lower your time.
Zone 2 cardio is a great way to improve your cardiovascular health and overall fitness. It is also a low-impact activity that is suitable for people of all ages and fitness levels. Give it a try this coming year and see what limits you can push.