Zone 2 aerobic exercise is to “stable” and “steady state aerobic exercise.” It’s not as flashy as High Intensity Interval Training (HIIT) or as dramatic as Bonking, but it’s just as remarkable.
Zone 2 aerobic exercise is the foundation of any fitness routine, whether you are a durable athlete who wants to improve your performance or someone who wants to be a healthy and functional person.
So if you notice any “trends” about this type of exercise, you know this. And, up until now, if it’s not part of your exercise routine, it’s time to change it.
What is Zone 2 aerobic exercise?
Zone 2 aerobic exercise refers to a specific exercise intensity where your heart rate is approximately 60-70% of your maximum heart rate. (Maximum heart rate is the number of times your heart beats during your full effort, such as sprinting through a final 5k stretch. We’ll go into detail on how to determine your maximum heart rate later.) In this zone, you may exhale slightly, but you are not breathing in the air.
There are five heart rate zones, each with a target range based on the percentage of maximum heart rate (MHR). Below is a general breakdown of heart rate zones, but please note that these numbers are estimates and may vary from source to the following person:
| zone | Strength | MHR % |
|---|---|---|
| Zone 1 | Low moderation | 50%-60% |
| Zone 2 | Moderate | 60%-70% |
| Zone 3 | Medium – High | 70% to 80% |
| Zone 4 | expensive | 80%-90% |
| Zone 5 | Very expensive | 90% to 100% |
zBenefits of 1 2 aerobic exercise
Like all forms of aerobic exercise, zone 2 aerobic exercise can enhance heart health and reduce the risk of cardiovascular disease. Steady-state aerobic exercise is an effective tool for weight loss and healthy weight management, as it burns calories. Zone 2 aerobic exercise (and exercise) can also positively affect your mood and mental health and improve your sleep quality.
However, aerobic exercise that specifically holds your mind within zone 2 ranges also offers some unique benefits, especially for endurance athletes who want to improve their performance. Here are some:
1. Other mitochondria
After a while since I took my biology class, here is a quick review of what mitochondria are and why it is important for athletic performance.
Mitochondria are a type of organelles found in somatic cells that use oxygen to produce adenosine triphosphate (ATP), and are the main source of energy that promotes physical activity and basic biological functions. More mitochondria means more ATP and therefore more energy for physical activity.
Dr. Todd Buckingham Exercise physiologists at Ptsportspro in Grand Rapids, Michigan, explains Zone 2 aerobic exercise is “optimized for mitochondrial development.” Exercising at sustainable intensity increases the cellular demand for energy for longer periods, and the body adapts to this demand by producing more mitochondria.
Therefore, for athletes who want to increase endurance (or feel better during and after workouts), zone 2 aerobic exercise is essential.
2. Capillary development
Capillaries are small blood vessels that deliver oxygen-rich blood to muscle cells, and oxygen is used to produce energy by mitochondria. According to Buckingham, the greatest capillary development occurs straight in zone 2, 60-70% of the maximum heart rate.
A more robust capillary network can help the body effectively utilize more available oxygen during exercise.
3. longevity
Even if you’re not trying to set up a new PR, zone 2 aerobic exercise can simply expand and improve your daily life. “Zone 1 and Zone 2 exercises have been shown to increase life expectancy,” Buckingham says. “It helps increase your VO2 MAX and has a direct relationship between your VO2 MAX and your longevity.”
VO2 Max is a cardiopulmonary fitness metric that helps your body gain the efficiency of using oxygen. (The link between VO2 MAX and ZONE 2 CARDIO makes sense considering what we know about capillaries and mitochondria.) Number measures milliliters of oxygen per kilogram of body weight (ml/kg/min) per minute.
4.Less recovery
HIIT is popular for several reasons. It’s fast, efficient, fun (depending on who you’re talking to), and offers plenty of unique benefits in its own right. That said, high-intensity exercise requires more recovery than low-intensity or moderate exercise, and doing it too much can have a negative impact on your health.
Because it’s not intense, zone 2 aerobic exercise needs to reduce recovery time, making it easier to stay consistent with your fitness routine and stay active during workouts. (If it can’t work after the HIIT session, get it.)
Additionally, steady-state aerobic exercise is generally accessible to more people, including those who are not used to fitness, those with injuries or mobility issues, and seniors.
If you are not using zone 2 aerobic exercise
While most people can benefit from incorporating Liss into their workout routines from a health perspective, focusing on Zone 2 cardio won’t help you achieve certain performance goals.
If you’re interested in explosiveness and power development, maybe you’re a sprinter, a high jumper, or a baseball player – zone 2 aerobic exercise should not be your main focus. Instead, short seizures of intense movement should be prioritized.
How often do I need to train in Zone 2?
In addition to two days of muscle strengthening exercise, the Centers for Disease Control recommends the following weekly guidelines for aerobic activity:
- 150 minutes of moderate-intensity activity (aka Zone 2 cardio)
- 75 minutes of active intensity activity
- A comparable combination of moderate and intense activity
However, training should be tailored to your goals, fitness level and lifestyle. For example, intensive runner training for marathons, you need to record more zone 2 cardio per week than time press parents who are just starting out with their first time exercise.
That time can be distributed throughout the week (for example, five 30-minute training) and even through the day with the exercise “snacks.” For example, you can do it for a total of 30 minutes by jogging for 15 minutes in the morning and riding a bike for 15 minutes after dinner.
If 150 minutes a week feels like an overwhelming amount of steady-state aerobic exercise, do what you can, says Buckingham.
“If you only have 10 or 15 minutes, that’s still better than anything. People make a mistake by saying, ‘I have time for 10 minutes of exercise so it’s not even worth it,'” he says. “Even five days a week will be better than zero five days a week.”
How to know you’re in Zone 2
You can track your heart rate using a wearable heart rate monitor. However, to know you’re in zone 2, you need to determine your maximum heart rate first. If you don’t have access to the lab or test facility (and in most cases it is not), you can use this formula to generate a rough estimate.
220 – (Current age) = Maximum heart rate
Therefore, an average 30 year old person should have a maximum heart rate of 190, with a heart rate in zone 2 to 114-133 bpm.
However, this equation has been reported to incorrectly determine maximum heart rate between 10 and 12 bpm. They also found to underestimate the maximum heart rates of young and elderly people, respectively.
Therefore, Buckingham recommends conducting its own tests on the treadmill or outdoors. “Run for as little as 10-15 minutes as possible and then run to the fullest at the end,” he says. Once you’ve reached peak levels of exercise, pay attention to your heart rate and use that number to calculate your heart rate in Zone 2.
Alternatively, you can use “talk test” to stay in zone 2. “When you’re exercising, you should be able to speak in perfect sentences without getting too breathy,” says Buckingham. “If you’re out of breath, you need to slow down.” Moves at a moderately challenging but sustainable pace and intensity.
Examples of zone 2 aerobic exercise
If you want to keep your heart rate within the right range during the workout period, most forms of exercise can be considered zone 2 aerobic exercise. Here are some common examples:
- Active walking
- jogging
- running
- hiking
- swimming
- Dancing
- aerobics
- cycling
- Rowing
- Oval training
