Zone 2 Cardio: Pros, Cons and Tips From Experts

Zone 2 Cardio is one of the latest trends in fitness to ask if you have something to add to your work. This is what you want to know before you start. In the first place it is a less intensive, stable exercise that allows you to make an effort for a long time when using it Gen-SchaferNataboc-certified sports coach and NSCA certified power and air conditioning specialist. It means working in 70% of your maximum heart rate. It is said to be Effective to lose fatimproving endurance and heart health.

Lately, Zone 2 quarrying More people have gained popularity because they pay attention to a long-term and sustainable approach to fitness than to follow the rapid results. Continue reading to see if you should add 2 cardio to your sport mode.

What are the heart rate zones?

“Heart-rate zones are a heart rate that suggests that the body uses it for fuel as they exercise. It also says the degree of intensity for how someone affects themselves during a training Erin MahoneyPrivate trainers who have more than 20 years of experience General manager and individual trainer of the National Trainers Federation.

First of all, there are five heart zones, zone 1 to 5. Each has different levels of intensity and energy sources. Here’s the split of each zone:

Zone	Maximum heart rate percentage	Level of training intensity	Source of energy
Zone 1	50 to 60%	Low	Fat
Zone 2	60 to 70%	Moderate	Fat
Zone	70 to 80%	Medium-high	Oil, carbohydrate, protein
Zone 4	80 to 90%	High	Carbohydrate, protein
Zone 5	90 – 100%	Very high	Carbohydrate, protein

Before the accurate calculation heartlike You need to identify your maximum heart rate (MHR) first, which is necessary for each zone. You can calculate your maximum heart rate by formula: 220 – Your age.

After you know the MHR you can now calculate your heart rate zone using Carvonne formulaThat’s what:

([Maximum heart rate – resting heart rate] X Interest Intensity) + Rest Heart Rate = The heart rate needed for your zone

The heart rate is still a period when your heart is beating while sitting or sleeping. As for interest intensity, you will want to go to the lowest interest in a zone. Then, make this percentage in the decimal. For example, the 2nd zone is 60% in the lower end of the 0.6th.

This formula helps you to practice the correct intensity based on your goals for whether it is a fat loss or endurance building.

If you have an apple trail, you can also Enable the device To show your heart rate zone for you.

What is Zone 2 cardio?

“Zone 2 is a training exercise from 60% to 70% of your maximum heart rate. This is a smaller intensity that allows you to make an effort for a long time as fuel.

“Another benefit is the activation of the mitochondry. Mike DeiberAn NSCA certified power and air conditioning specialist and a personal trainer approved by the National Sports Medical Association and the American Council Exercise Council.

Two examples of region 2:

Escape: It is a tempo that is more slowly than 6 miles per hour. It can improve your heart and increase your mood without putting you at risk of injury.

Cycling: Cycling is a little impressive exercise that helps you strengthen your lower body without having much stress to your joints. Can improve your mood and reduce the risk of heart disease.

Zone 2 Cardio is generally quite safe. “Zone 2 is quite easy to influence the body. The higher intensity is not as stressive as a training, so we can heal more quickly and often say,” he said.

Zone 2 cardio benefits

Zone 2 is ideal for raising training and tolerance and will help build a aerobic base Rachel MacPhersonAmerican Council for Training Certified Personal Trainer.

In fact, everyone will benefit from this specific type of training. Seeking the benefits of endurance and healthy aging benefits are especially popular. However, everyone will benefit from 2 of the regular zone, says, says.

A few common benefits include:

• Low impact: Most zones have less affecting 2 exercise and put less stress to joints by helping reduce the risk of damage. The body does not even tax, so it helps you remain active without requiring much recovery, and Macpherson says.
• Improves heart health: Zone 2 Cardio can improve the power of your heart and heart health.
• Energy is efficient: Zone 2 Cardio uses fat as a source of energy that can help reduce oil levels of body fat and support your weight management.
• It’s easy to perform: Zone 2 is very easy to shoot 2 cardions through the activities you enjoy as a cardiocide, run, cycling and even dancing.
• Faster recovery: Zone 2 can restore more than cardione because it puts less stress than less intensity education.

Zone 2 Cardio Consoles

Although there are several benefits of the zone 2 cardicon, there may be several landing. These include:

• More time: About 45 minutes of weight says Schafer because it is not really ideal for power education. Moreover, to train for such a long time It can be boring for some people.
• On the slow calories: If you are looking for the development of body composition, it is extremely effective, as you lose weight. According to Mahoney, you can turn on to higher intensity breaks and burn more calories in a shorter time.
• There is no impact on anaerobic capacity: Maximum oxygen will not improve your consumption (VO2 MAX) or HaSerobic potential, hit your anaerobic energy system to speed up your strength or speed 4 and 5, McFerson says.
• Little Tolerance Improvement: If you are hoping to improve your overall stamina and speed of distance or time, Zone 2 Cardio does not increase your tolerance until you work in Zone 3.

Who is the best of Zone 2?

Zone 2 Cardio is good for most people, but those who want to make more cardio than anything like a closed bike session, for example, says Mahoney.

“The zones can be adapted to the maximum heart rate, because people who have all the fitness levels and abilities can make 2 cardio 2,” Macpherson says Macpherson. “The region can use 2 Cardio for a large part of the runners. Weight athletes, athletes and other active people, increase blood sugar, burn blood sugar, and burn the calories without interfering with blood sugar or activity.”

Zone 2 cardio tricks

“I recommend using a Heart rate monitor First, the first to assess 2 heart rate of the personal zone before everyone will relax and the maximum heart rate is different, it can assess 2 heart rate. To use a personalized number, Ideal if you want the most accurate training guidance, “Macpherson says.

You can also take it “test test“If you can’t watch this test, you will not be able to talk in the Zone 2 Cardio, you will not be able to talk in three to five words before breathing.

Then, you can choose from running, biking, swimming or dancing. You can do the activity for 30-45 minutes and can be found there. You should aim to perform activity three to four times a week.

A final tip is to make your cardios in separate days from lifting the weight. Suppose that I want to do the same day. In this case, especially if you do not hinder Macpherson without lifting the day (if your card is the run / bike or other sub-operation),

Can the average person be watching the heart rate zone?

It is highly recommended to follow your heart rate during exercise. This allows you to ensure that you are not striking your target during training, but also in the interval education, which you are not reinstated before increasing increased intensity again, Mahoney.

It is a useful mechanism to measure if you need overteen or recovery days. It adds that if you have difficulty getting rid of a zone or push yourself into a certain zone, you may need a few days.

But says says: “If you are training or just reconsidering it, I try to develop a regular basis before using the heart rate zones. It can be something you can carry out to continue progress in your exercises after consistent exercises.”

Bottom line

Zone 2 Cardio is an effective and durable way to lose weight, create endurance and improve your heart health without turning yourself on. Zone 2 You can choose different activities like running, biking, swimming or dancing as part of your exercise. Moreover, it is very easy to play and the restoration is faster than the exercises of high intensity. But slow, time consuming and can feel boring. Therefore, you will be sure to choose a favorite activity to make Bone 2 cardio’s good and fitness rules for a long-term part.