How to do "Zone 2" cardio?
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Zone 2 cardio is characterized by a level of exercise intensity where you're working harder than normal, breathing faster, and your heart is beating faster, but you can still maintain a conversation. If you start working any harder, such as moving faster or increasing the incline, you'll not be able to speak in complete sentences without becoming out of breath.
To perform Zone 2 cardio:
- Choose an activity like jogging, rowing, cycling, swimming, or hiking.
- Engage in the activity continuously for 60 to 75 minutes in Zone 2, where you can sustain a conversation or maintain purely nasal breathing if you're alone.
- Adjust the pace to stay within this Zone 2 threshold, even on inclines.
- Build endurance by maintaining or increasing the distance over time without fatiguing.
- Optionally, add weight for more effort once basic endurance is developed.
It's recommended to get at least 150 to 200 minutes per week of Zone 2 cardio for cardiovascular and overall health benefits. Zone 2 cardio can be incorporated into daily life activities, like walking at a brisk pace or social hiking, to meet the minutes per week goal without necessarily scheduling workout sessions. When starting a fitness program, begin with less time and flat ground, gradually increasing both as your fitness improves.
For more detailed information on Zone 2 cardio, you can refer to the following clips:
