First off, what is Zone 2 cardio?
In simple terms, Zone 2 refers to cardiovascular exercise that is performed at an intensity that corresponds to roughly 60-70% of your maximum heart rate. This is a relatively low-intensity range that can be sustained for extended periods of time without causing excessive fatigue or discomfort.
So, whats the goal of zone 2 cardio then?
The goal is to improve your cardiovascular fitness by training your body to become more efficient at using oxygen to produce energy.
How is this achieved?
When you exercise in Zone 2, your body relies primarily on stored fat as a fuel source. Stored fat, unlike stored glycogen (carbohydrates) is a virtually unlimited source of energy. When performing cardio in zone 2 the body's mitochondria, which are responsible for producing energy within cells, use oxygen to break down fat into usable energy and the more zone 2 cardio you perform the more mitochondria you will develop.
What are mitochondria?
Mitochondria are organelles within cells that play a critical role in producing energy. When you exercise in Zone 2, your body adapts by increasing the number and size of its mitochondria, which allows for more efficient energy production. This leads to improvements in endurance, as well as an increased ability to burn fat as a fuel source.
As your mitochondrial quantity increases, so does the quality of those mitochondria, according to research published in the Journal of Applied Physiology. The more—and healthier—mitochondria you have, “the more ATP and energy you'll be able to produce aerobically,”
Determining Your Heart Rate Zones
To determine your Zone 2 heart rate, you'll first need to know your maximum heart rate (MHR). This is the highest number of beats per minute that your heart can sustain during exercise. While there are several ways to estimate your MHR, a common method is to subtract your age from 220.
For example, if you're 35 years old, your estimated MHR would be 220 - 35 = 185 beats per minute.
Once you know your MHR, you can calculate your Zone 2 heart rate by multiplying your MHR by 0.6 and 0.7. Using the example above, a 35-year-old person's Zone 2 heart rate would be between 111 (185 x 0.6) and 130 (185 x 0.7) beats per minute.
There are many ways to perform Zone 2 cardio workouts, and the best approach will depend on your fitness level, personal preferences, and available equipment.
Summary
Zone 2 cardio is an effective way to improve your cardiovascular fitness, strengthen your heart and lungs, and burn fat.
By spending time in this heart rate range, your body becomes more efficient at using oxygen to produce energy, which leads to an increased ability to burn fat as a fuel source. This, in turn, can lead to improvements in endurance, body composition, and overall health.
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