Zone 2 cardio is one of the latest trends in fitness activity that may have you questioning if it is something you should add to your routine. Here's what you'll want to know before you start. It is a low-intensity, steady-state workout that allows you to sustain effort for an extended period while primarily using fat as fuel, says Gene Schafer, a NATABOC-certified athletic trainer and NSCA-certified strength and conditioning specialist. It means working at 60 to 70% of your maximum heart rate. It is said to be effective for losing fat, building endurance and improving heart health.
Lately, zone 2 cardio has gained popularity as more people focus on a long-term and sustainable approach to fitness rather than chasing fast results. Keep reading to see if you should add zone 2 cardio to your fitness routine.
What are heart rate zones?
"Heart rate zones are ranges of an individual's heart rate that suggest what energy course the body is using for fuel as they exercise. It's also a measure of intensity for how hard someone is exerting themselves during a workout, usually a focus of cardiorespiratory training," says Erin Mahoney, general manager of the National Federation of Personal Trainers and a personal trainer with more than 20 years of experience.
There are primarily five heart zones, from zone 1 to zone 5. Each has different intensity levels and energy sources. Here's a breakdown of each zone:
Zone Maximum heart rate percentage Exercise intensity level Source of energy Zone 1 50 to 60% Low Fat Zone 2 60 to 70% Moderate Fat Zone 3 70 to 80% Moderate to high Fat, carbohydrate, protein Zone 4 80 to 90% High Carbohydrate, protein Zone 5 90 to 100% Very high Carbohydrate, protein
Before calculating the exact heart rate needed for each zone, you first need to determine your maximum heart rate (MHR). You can calculate your maximum heart rate with the formula: 220 - your age.
Once you know your MHR, you can now calculate your heart rate zone using the Karvonen formula, which is:
([Maximum heart rate – resting heart rate] x percentage intensity) + resting heart rate = the heart rate needed for your zone
Resting heart rate is the number of times your heart beats while you're sitting still or lying down. As for percentage intensity, you'll want to go with the lowest percentage per zone. Then, turn that percentage into a decimal. For instance, zone 2 is 60% on the low end, which is 0.6.
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