{"id":10444,"date":"2025-12-03T20:21:51","date_gmt":"2025-12-03T20:21:51","guid":{"rendered":"https:\/\/flushinghospital.org\/newsletter\/?p=10444"},"modified":"2025-12-03T21:18:19","modified_gmt":"2025-12-03T21:18:19","slug":"zone-2-cardio","status":"publish","type":"post","link":"https:\/\/flushinghospital.org\/newsletter\/zone-2-cardio\/","title":{"rendered":"Zone 2 Cardio"},"content":{"rendered":"<p><a href=\"https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-10445 alignright\" src=\"https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-300x200.jpg 300w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-1024x683.jpg 1024w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-768x512.jpg 768w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-1536x1024.jpg 1536w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-2048x1366.jpg 2048w, https:\/\/flushinghospital.org\/newsletter\/wp-content\/uploads\/2025\/12\/GettyImages-1129424014-450x300.jpg 450w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\u201cZone 2 Cardio\u201d has grown in popularity on social media and in fitness circles. The term describes moderate-intensity aerobic exercise that keeps your heart rate in the 60% to 70% range of your maximum heart rate. This intensity level measures how hard someone is exerting themselves during exercise.<\/p>\n<p>Studies have shown that Zone 2 exercises may offer significant health benefits, including:<\/p>\n<ul>\n<li>Improving heart health<\/li>\n<li>Enhancing fat burning (In Zone 2, our bodies use fat as the fuel source)<\/li>\n<li>Improving lung function<\/li>\n<li>Placing less strain on muscles than high-intensity workouts<\/li>\n<li>Enhancing overall cardiovascular fitness levels<\/li>\n<li>Helping to build endurance<\/li>\n<li>Improving energy levels<\/li>\n<\/ul>\n<p>Here are a few examples of Zone 2 aerobic exercises:<\/p>\n<ul>\n<li>Cycling at a relaxed and consistent pace<\/li>\n<li>Walking briskly<\/li>\n<li>Jogging slowly<\/li>\n<li>Elliptical workouts<\/li>\n<li>Stair climbing at a consistent pace<\/li>\n<li>Hiking at a steady pace on a flat trail<\/li>\n<li>Swimming at a slow and steady pace<\/li>\n<li>Rowing workouts<\/li>\n<\/ul>\n<p>There are two ways to determine if you are in Zone 2 cardio: you can calculate your maximum heart rate through this formula, 220 \u2013 Your Age = Your Max Heart Rate, or be able to carry on a light conversation while working out.<\/p>\n<p>Experts recommend performing Zone 2 aerobic exercises at least twice per week for at least 20 to 30 minutes to reap the benefits.<\/p>\n<p>While Zone 2 aerobic exercises are generally safe, it is advisable to speak with your doctor before making any changes to your exercise routine.\u00a0\u00a0 To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call <a href=\"tel:7186705486\">718-670-5486<\/a>.<\/p>\n<p class=\"disclaimer\">All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.  Please consult a medical professional before adopting any of the suggestions on this page.   You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter.<strong>  PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.<\/strong> <\/p>","protected":false},"excerpt":{"rendered":"<p>\u201cZone 2 Cardio\u201d has grown in popularity on social media and in fitness circles. The term describes moderate-intensity aerobic exercise that keeps your heart rate in the 60% to 70% range of your maximum heart rate. This intensity level measures &hellip; <a href=\"https:\/\/flushinghospital.org\/newsletter\/zone-2-cardio\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[167,2465],"class_list":["post-10444","post","type-post","status-publish","format-standard","hentry","category-general-health","tag-fitness","tag-zone-2-cardio"],"_links":{"self":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts\/10444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/comments?post=10444"}],"version-history":[{"count":5,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts\/10444\/revisions"}],"predecessor-version":[{"id":10450,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/posts\/10444\/revisions\/10450"}],"wp:attachment":[{"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/media?parent=10444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/categories?post=10444"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flushinghospital.org\/newsletter\/wp-json\/wp\/v2\/tags?post=10444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}