What is Zone 2 Cardio?

There are many kinds of cardio workouts, but they all have one essential in common: They get your heart pumping. In fact, raising your heart rate is where the name comes from: a shortening of “cardiovascular.” But it isn’t just your heart. Cardio workouts also increase your breathing and blood flow. Over time, this helps to amplify your body’s aerobic capacity—it’s ability to use oxygen more efficiently during exercise.

What is Zone 2 Cardio?

Just how fast you get your heart pumping is where zones come in. Zone 1 is the slowest, which makes Zone 5 (you guessed it!) the highest. Determining your personal zones depends first on identifying your max heart rate. According to the Cleveland Clinic¹ your max heart rate is 220 minus your age. So, for example, at age 30 your max heart rate would be 220 minus 30, or 190 bpm (beats per minute).

Zone 2 is 60%-70% of your max heart rate. You can calculate this by taking your max heart rate times 0.6 for the low end, and max times 0.7 for the high end.¹

Here’s another reason to know which zone you’re working in: It also reveals what you’re using for energy. As your heart rate goes up through the zones, you’re burning more carbohydrates and proteins, and burning less fat.²

Why Should Someone Do Zone 2 Cardio?

Zone 2 cardio, also called “base cardio” is generally a good starting pace, and one many people return to during their exercise. It’s typically a steady effort that you can maintain while talking intermittently with friends or singing along with your tunes. Zone 2 is a step up from a stroll… more like a gentle jog.

In Zone 2, your body is fueling itself with about 65% fat and only 35% carbs and protein.² It’s also a key part of endurance training, since you should ideally be able to maintain it for long periods of time.

Here’s another plus for Zone 2 cardio: A 2003 study³ found that moderate exercise training for three months decreased blood pressure and heart rate, and improved the heart’s ability to adapt to changing circumstances and needs.

In short, Zone 2 cardio helps you burn fat and build your body’s fitness, whichever type of exercise you prefer.

Ways to Do Zone 2 Cardio

Fortunately, there are many options for getting your heart into that key Zone 2 range. Prime examples include:

• Cycling—There’s no set speed or distance that works for everyone; push yourself just a little and check your pulse to stay in the zone⁴
• Jogging—A steady pace with a low-to-moderate, sustainable effort⁵
• Rowing—A low-intensity workout that raises your heart rate just a little⁶
• Rollerblading or roller skating—A low-impact method that is easy to maintain in the Zone 2 sweet spot with a lower chance of pushing too hard⁷
• Swimming—A moderate, sustainable pace, making it another excellent choice for getting your heart pumping without worrying about overdoing it⁸
• Pickleball—This game’s fun, social pace may be just the ticket for your Zone 2 cardio!

Walking does not typically count as Zone 2 cardio, but jogging would. Remember, it should elevate your heart rate into your 60-70% of max range but still be low-fatigue. Zone 2 shouldn’t cause difficulty catching your breath. If you can’t chat a bit with your workout partners, you’ve probably pushed up into Zone 3 or 4.²

Supplements to Pair with Zone 2 Cardio

As always, when undertaking an exercise routine, check with your doctor. Also make sure you care for your body both before and after the workout. Here are a few ideas from our experts at Swanson:

Pre-Workout Supplements

Ramp up your energy with pre-workout boosters, such as l-carnosine, beta-alanine, nitric oxide and caffeine, available in capsule and powder formats.

Hydration & Electrolytes

Hydrate and refresh with plenty of water, plus special hydration supplements packed with vitamins and minerals necessary for electrolyte replenishment.

Protein Supplements

Fuel your routine with protein capsules and powders in a variety of delicious flavors.

Remember, a well-executed Zone 2 cardio workout will help you hit that optimal heart rate, improve cardiovascular health, burn fat efficiently and enhance your overall fitness. That’s the benefit—and joy—of Zone 2 cardio.

You be well, now.

Swanson

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

About Dawn Zink, Certified Fitness Instructor

Dawn Zink has been with Swanson for more than eight years and is a fitness instructor with certifications in BodyPump™, RPM™, Sprint™ and The Trip™ through Les Mills™. She has been coaching and instructing fitness classes for over ten years, with a particular love for HIIT training.

Sources

1. Heart Rate. Read source
2. Heart Rate Zones Explained. Read source
3. Dose-Response Relationship of the Cardiovascular Adaptation to Enduring Training in Healthy Adults: How Much Training for What Benefit? Read source
4. Zone 2 training is Key for Longer, Faster Rides—Here’s how to Execute it. Read source
5. A Beginner’s Guide to Zone 2 Running: What Is It and How to Start. Read source
6. Get Fit by Rowing. Read source
7. Can Roller Scating or Rollerblading Benefit Runners? Read source
8. Use Heart Rate Training Zones to Improve Your Swim Training. Read source