“Zone 2 Cardio” 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.
Studies have shown that Zone 2 exercises may offer significant health benefits, including:
- Improving heart health
- Enhancing fat burning (In Zone 2, our bodies use fat as the fuel source)
- Improving lung function
- Placing less strain on muscles than high-intensity workouts
- Enhancing overall cardiovascular fitness levels
- Helping to build endurance
- Improving energy levels
Here are a few examples of Zone 2 aerobic exercises:
- Cycling at a relaxed and consistent pace
- Walking briskly
- Jogging slowly
- Elliptical workouts
- Stair climbing at a consistent pace
- Hiking at a steady pace on a flat trail
- Swimming at a slow and steady pace
- Rowing workouts
There are two ways to determine if you are in Zone 2 cardio: you can calculate your maximum heart rate through this formula, 220 – Your Age = Your Max Heart Rate, or be able to carry on a light conversation while working out.
Experts recommend performing Zone 2 aerobic exercises at least twice per week for at least 20 to 30 minutes to reap the benefits.
While Zone 2 aerobic exercises are generally safe, it is advisable to speak with your doctor before making any changes to your exercise routine. To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.
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. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.