zone 2 cardio

Zone 2 cardio, as described by Andrew Huberman, is a type of cardiovascular exercise where you're active and breathing faster than normal, with an elevated heart rate, yet you're still able to sustain a conversation. If you pushed any harder, you'd struggle to speak without pausing or catching your breath. It's a way to build endurance and maintain the capacity for long-distance activity without fatiguing quickly. You can achieve this through activities like jogging, rowing, cycling, or swimming, and you should aim for continuous movement at this intensity for around 60 to 75 minutes. Zone 2 cardio helps to improve blood sugar regulation, making blood sugar more stable and improving insulin sensitivity if performed for 30 to 60 minutes, three to four times a week 1 2.

Integrating zone 2 cardio into your daily life can contribute to a healthy fitness routine and overall well-being, without necessarily dedicating extra time to scheduled exercise sessions. Moving more during your daily tasks and being active for about 200 minutes per week can help you reach the benefits of zone 2 cardio. It can be as simple as incorporating more walking at a brisk pace into your daily activities 3.

Zone 2 cardio is also beneficial for brain health, as it can aid in the clearance of debris and support the glymphatic system, which helps clean the brain. About 30 to 45 minutes of this low-intensity exercise three times a week is recommended 4. For complete cardiovascular health and overall fitness, it's advised to combine zone 2 cardio with both cardiovascular training of higher intensities and resistance training 5.