What is a Zone 2 Cardio? "Fat Burning" Walk
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- Опубліковано 29 тра 2024
- PDF guide here: www.yogabody.com/zone-2-cardi...
Have you heard about zone 2 cardiovascular training? It’s the low intensity, “forever pace” training, usually done while jogging or cycling. The objective is to train at about 60-70 percent of your heart rate max for 150 minutes per week, but with so much noise around this type of training it’s easy to get confused.
Zone 2 cardio training, often associated with heart rate zones, is a moderate-intensity exercise phase where the heart rate is elevated but still sustainable. It falls within 60-70% of your maximum heart rate and focuses on building aerobic endurance and improving overall cardiovascular fitness.
Zone 2 training has a myriad benefits. From improved cardiovascular health and increased endurance and energy, to weight management, improved mental health and sleep.
In this video, I’ll explain why medical professionals, personal trainers, and public health administrators are so excited about zone 2 training, how you can calculate your own zone 2 heart rate and some recommended activities to try. Let’s get started!
VIDEO CONTENTS
00:00 Zone 2 training
03:16 How to calculate your zone 2
03:58 The talk test
04:19 How to do zone 2 training
05:02 Running and cycling
06:11 Incline walking
DISCLAIMER
This video is for educational purposes only. While zone 2 training is generally safe for most people, if you have a heart condition, uncontrolled hypertension, or other cardiovascular issues consult your doctor before starting zone 2 training.
WHY IS ZONE 2 TRAINING SO BENEFICIAL?
Zone 2 training is highly beneficial because it optimizes aerobic fitness and endurance. Exercising within this heart rate zone (60-70% of your maximum heart rate) encourages your body to efficiently burn fat for energy, preserving glycogen stores for longer workouts. It enhances cardiovascular capacity, strengthens the heart, and improves your body's ability to supply muscles with oxygen.
Zone 2 training is particularly beneficial for endurance athletes, as it builds a strong aerobic foundation, aids recovery, and supports extended, sustainable exercise. This zone fosters overall fitness and helps individuals perform better in various sports and activities while promoting long-term health.
WHAT WE’LL LEARN
* The benefits of zone 2 cardio training
* How to calculate your zone 2 heart rate
* The best exercises to perform zone 2 training
REFERENCES
www.cdc.gov/physicalactivity/...
www.health.harvard.edu/heart-...
www.heart.org/en/healthy-livi...
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more ua-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#zone2cardio #zone2training #heartratezones
PDF guide here: www.yogabody.com/zone-2-cardio-youtube/
When you said “im 45” just wow !
Inclined walks work for me. I’ve lost weight because of consistently doing inclined walks on treadmill.
How much
I recently got a job walking dogs all day. Zone 2 cardio for 5+ hours daily. The weight is melting off but more importantly every aspect of my life has improved.
That's a great job and workout! Cool.
- YOGABODY Team
+ you get paid for it 😅 what a great motivation with lots of benefits to your mental and physical health!
Interesting - Ive been wondering if theres such a thing as too much Zone 2.. From your situation, apparently not, and its likely Im doing far too little Zone 2
5+ hours Zone 2 - thats longer than what most are recommending even for a long run. At a 4 mph walk pace, thats 20 miles+ per day - nearly a marathon daily.
What amazes me even more are people who are able to run such distances while being in Zone 2. Im 230 lbs so maybe its my weight, but its inconceivable for me to run at Zone 2 for longer than a mile or 2.
@@ce1474 when walking it isn’t near as tiring. I’m also 140lbs, and eat clean so it’s all fuel.
Why no one talks about swimming, like doing laps at your own pace. Best exercise ever for humans
I wish I had access to a pool.
I'm almost 40 years old & I do zone 2 cardio 5 days a week. I love it!💗
Keep it up!
For how long a day?
@@milissas.8364 I walk around 5-6 miles a day. I spread out my walking throughout the day. My zone 2 cardio takes me around 45 minutes.
Best explanation of zone 2 I've seen - thanks.
I do 12% incline with 3 mph speed. I lost 5 kg already combined with intermittent fasting😊
I do the same, 12incline/3speed/30-45mins., thereafter, I run at 1-2incline/4-4.5speed until I hit 3miles, I do these for 3days in a week, the remaining days is hot yoga, 90mins, 110° heat...when the weather is perfect I go outdoor to walk and hike for 4hrs. It feels good.
Impressive
How long did u start ? Meaning did u lose it within a month?
That’s amazing!
I used to walk on an incline on the treadmill too and combined with weight training.My body was so toned and fit.
I had to stop the incline tho coz my knee started to hurt.
I can only do 12% at 2.5 mph, otherwise my heart rate climbs too high and I can barely breathe 😂
Rucking/incline walking is my preferred zone 2. Challenging but easy on the joints.
I love to do zone 2/recovery sessions on a stationary spin bike, it really helped me to build an aerobic base.
It could be really boring though! A brisk walk in nature is also great.
Easily the best video I’ve found on zone 2 training
ua-cam.com/users/shortsA1KlGqTIMbQ?si=t-2eG3HOxjiOBMw9
Thank you, Lucas, for giving me permission to slow down in the second half of life while still imparting wisdom to keep me moving in my 50s with a difficult lower back. I love your informative videos and yoga stretches! Peace to you.
Strengthen your glutes
Thanks Lucas. I use an elliptical for my zone two cardio. However, I am going to try the treadmill with the 8% incline. Thanks again.
I change it up between the stair stepper, elliptical, and inclined treadmill walking like you displayed in this video.
I watched an interview with Peter Attia talking about zone 2 for optimizing mitochondrial health and he said, when asked, that a 45 minute session of zone 2 cardio is desirable.
I have been confused before I see that video.. thank you
Love your videos! You have a good heart and you don’t try to force feed fitness tips you just present the information and leave it up to us to decide. Ignore the haters and please keep pushing out this heartfelt content. PS: I will try to hold my stretches longer than 30 seconds… I’m trying to gain middle splits at 34 lol don’t know if it’s doable but I’ll try. ❤️
I guess I've been living under a rock because I hadn't heard of this before! I've been doing HIIT training for several years, but I love the idea of this and am eager to try it out. Thanks as always, Lucas, for all the great information presented in an easy to understand format. I'm happy to see your channel growing!
Thanks for your support, Connie!
This is an amazing video. I ve been running for more than 40yrs now I m 61 years old I still run every other day for 10k . When you explained about the talk test I remembered I used to practice singing while I am running I still do it to date.
Keep up the amazing work!
- YOGABODY Team
I go for a light jog or a brisk fast walk and change between the two depending on my heartrate. I have a chest strap heart monitor and hover between 120-139 bpm
Thank you. Your skills when communicating and explaining are very efficient.
Glad you liked the video, Edwin!
- YOGABODY Team
Thank you. I'm gonna try this today. Was doing 2 min intermittent sprints before with constant fear of injuring my bad joints.
You're most welcome! Give it a go, and remember to listen to your body.
- YOGABODY Team
Great information ‘ zone 2 with my weight training works perfectly’ I stopped doing it for a month ‘ and noticed a difference in my breathing ‘ felt my wind took a hit ‘ got back to doing it again ‘and felt great
Keep up the good work!
- YOGABODY Team
Informative video, thank you!♥️🇦🇪
This is wonderful! Thank you for your wisdom! After watching this I tried this workout and found that the incline somehow causes my body to practically bypass my damaged meniscus altogether. I can go so much longer with my cardio now and not feel beat up or flared after.
Amazing! Keep up the good work.
- YOGABODY Team
I do 30 or 40 minutes of jogging on a treadmill at an incline of 1.0 every day, if I do 30 minutes it’s 2 miles, if I do 40 minutes it’s 3. Miles. I strength train 5 days. I use to walk but started jogging to save time. I fell love with jogging, I’ll do long runs on the weekends every now and then. It’s easier to stay in zone 2 on the treadmill vs doing it outside.
Jogging on the treadmill sounds like a great routine!
- YOGABODY Team
Holy crap, no wonder my heart rate gets past zone 2 when I walk. I walk a mile in 15 minutes, so I guess this is considered a jog. I didn’t realize that. Haha
Thank you for this. I’m 45 and needed a new approach to my workouts
Glad it helped, Blanca!
- YOGABODY Team
thank you for this detailed explanation. very helpful!
Glad it helped, Jedi!
- YOGABODY Team
Recovering from insulin resistance I could only do 10 minutes at a time with HR below 80 bpm. Slowly increasing until now I can do 30 minutes 83 to 87. I keep getting better. It works! No mater where you start from. Thank you.
Amazing progress!
- YOGABODY Team
Im 40 and this was such a helpful video, thank you!
We're glad you found it helpful!
- YOGABODY Team
Incline walking on the treadmill is great. I do it every morning.
I noticed a huge difference in my HRV by slowing down my pace and increasing the incline on the treadmill.
My HRV was around 24-25ms consistently.
I was using a 3-4 degree incline at 3.9mph.
I slowed my pace down to 3.6mph and increased the incline to 6 degrees and now my HRV is 41ms.
Not bad for a 51 year old, huh? 🏃🏻
So, I’ve learned that slow and steady literally wins the race! 🐢
Great information.
I subscribed so I can learn more. I’m a sponge for information that inspires!
Sounds great, John!
- YOGABODY Team
im doing inclined cardio for 2 months before workout minimum 15 minutes and i find it so effective in loosing fats specially my belly. sunday is my rest and cheat day for meal the following day (mon) i do minimum 20-30 mins. i don't do 30 minutes daily coz im loosing fats so fast coz i sweat a lot the entire workout.
Wonderful video thank you!
Glad you enjoyed it!
- YOGABODY Team
Thank you, YG. I passed this a few of my buddies.
Thanks!
Best video about this topic.
Glad you like the video, Rod!
-YOGABODY Team
I love using a treadmill. I just put music on or a movie or something on
So was a runner for 40 years ! I love and was a LSD runner Long Steady Distance 😅
I’m going to give it a try 😊 thank you 😊
Let us know how it goes!
- YOGABODY Team
i love hill walking. i purposely lived by a hill for a while for this reason, now i leave closer to beach where its flat so beeon on treadmill started at 6% and go up to 14% and alternate for 30 to 45 min, love the glute work too and i dont feel exhausted but get a good sweat going
Keep up the awesome routine!
- YOGABODY Team
Thank you.
Been 1 week and I Have started zone 2, I quite enjoy the walk but thanks to you I know what to focus on and how important it is to have the right stats to monitor progress
Focusing on those stats can be a real motivator to see progress. Keep it up!
- YOGABODY Team
Excellent. Very easy to understand. Thank you!
@ernestopalestino6310 - Thanks so much for your support!
LISS, which is what I do, sounds like Zone 2 cardio. 😊
I just started this to lose weight! I had no idea what it was called 😅 but I needed more cardio…steady cardio along with my strength training and runs to help me lose weight. Thanks for such an easy to understand video. (I’ve been feeling so much better since I’ve been doing this-been about a week and I’m down a couple of pounds already 💕)
Glad you like the video, Dominique!
- YOGABODY Team
This is so good for people who have anxiety about “losing their breath!” Aka Me. Lol. Definitely going to try this! I miss working out but haven’t been able to bring myself to do anything because of my anxiety.
Glad you found it helpful!
- YOGABODY Team
Somehow I like to run for 1-2 minutes so that my pulse goes up to 160 at least. Im 34, 175cm 93kg, slightly too much. It feels like this 1 to 2 minutes helps me a lot than I would expect.
Just subscribed. I liked this video so much
We appreciate your support.
- YOGABODY Team
Thank you!!!
Thanks a bunch for your appreciation @deborahobasih7277!
- YOGABODY Team
Really helpful video
I was wondering what zone 2 cardio actually is
I thought it s a lot harder bcs a lot of people seem to ignore it but looks like it s only very underrated
Thanks bro
Thanks a bunch for your appreciation @alexandru_10!
- YOGABODY Team
Great video.
Thanks for watching!
- YOGABODY Team
Great video
Thanks!
- YOGABODY Team
Wow you're 45?? I Woulda never guessed it, awesome 👍🏽👍🏽
I know, right? Impressive!!
I’ve been doing this at 9 incline and 6 kmh and get my heart rate to 120- 130 which is top end of zone 2 for me.
I’ll try this tomorrow and build as I do it more often
We're rooting for you. Let us know how you go!
- YOGABODY Team
@@YOGABODY.Official I struggled with speed 4 so I did it at 2.5, I’ll keep getting better. Lots of love from Uganda 🇺🇬
Elliptical is the best because no stress on the knees and you control the pace
Great explanation of zone 2 cardio. Now I understand. Thank you
Good video!!😊
Thanks so much for watching!
- YOGABODY Team
Sir, I prefer to use 70-75% of VO2max after my annual ergoespirometric test. Everybody should do it!
👍
Did this today and was able to go 30 minutes with 115 average heart beat. I'm soon to be 69 years old.
That's excellent progress! Keeping your heart rate in Zone 2 is ideal for building endurance and cardiovascular health, especially at 69. Continue to monitor your heart rate and enjoy your training while listening to your body's feedback.
- YOGABODY Team
Elliptical Trainer works as well. Backwards Walking on Treadmill is another way if you have stuffed knees...
Also, the target HR for Zone 2 doesn’t apply to people that train everyday. For me 114bpm doesn’t even break a sweat. I need to be around 130-135 bpm
At 57….7 days a week: Tread at 15%/2.2mph 30 min; followed by 40 min weight training 12-14 sets per body part.
Thanks Lucas I'm starting to implement brisk walking in my clients programs and it's great
Delighted you found it helpful!
- YOGABODY Team
Good content
Thanks, Michael! Appreciate it.
- YOGABODY Team
I like to set my treadmill to 12%. I wear a weighted vest and walk for 30 minutes.
Same here but for an hour at speed 3.0, I try to "burn" 700 calories before the hour but without a weight vest, will be getting one soon though 👍🏽
It's challenging to do.zone 2. I'm about 10.min a day right now
I didn't realise I was utilising this method until now! My 'zone 2' cardio routine at the gym is 10.0 incline at 5.0 pace for 15 minutes. Interesting!
Same here!
I have been paying attention to zone 2 training at age of 64. I am in reasonable shape but noticed getting HR into zone 2 on a spin bike is much much harder than walking/ light jog. I feel gassed from spin and don’t have to “push” if doing brisk walk to get HR into Z2. I took up spinning to lessen pounding my knees take from walking/running. Wondering why the difference in “perceived” effort.
I find walking up and down stairs good for zone 2 cardio as well. It's also good to train stairs as you age so you can avoid falling down them.
Stairs can be a great form of cardio and strength training.
- YOGABODY Team
15 inclined 3.8 speed for 30 min
Could not agree more
We're thrilled these tips hit the mark @mattgullage6720!
- YOGABODDY Team
I used to walk on an incline on the treadmill and it was my favorite cardio exercise.
I stopped because my knee would start hurting.
It's important to listen to your body and find exercises that work for you.
- YOGABODY Team
i recently started my workout at ten incline for ten minutes at 3 speed for ten minutes every two hours, is that good? I get about 90 minutes a day with my kneecaps they can move
I walk but hurt my hips back when I do incline on treadmill . My speed is at 3 so I don’t know if that is zone 2
I do incline walk, 5degrees/6kph for ten minutes, heart rate about 110-115, next ten 7.5/6kph at 7.5 degrees, heart rate about 140, last ten 10 degrees/ 6kph heart rate about 170. So, 30 minutes total, gradually increasing incline/ heart rate. My zone two upper limit is 110, according to the instructions in this video. I’m male, aged 62.
Great video, you talked about the upper limit of zone 2 and how to tell if you are exceeding it. What about the lower limit and how can you tell if you've reached zone 2? Thanks
Regarding the lower limit, it's typically around 50-60% of your maximum heart rate. You can gauge if you're in Zone 2 by monitoring your heart rate during exercise. It should be elevated but still comfortable enough for you to sustain the activity for an extended period.
- YOGABODY Team
I did a 2.0 incline with a 3.5 pace and my heart rate was hovering around 117. 122 is my level 2 max
i do 4.8 i, ncline 12 for 30 min every day, i did not know that it was zone 2 :D
Dude you 45 !
Right! Looks 30-35
He looks younger
Lol, you've got 45 likes on this comment too 😂
@im_ritik lol I was about to like their comment, and then saw yours and was like: "Niiiiice!" 🤣😝
@@SamuraiJack2023 same, I was going to be the 46th like, then observed the pattern 😂
Love basketball shooting drills where you get your own rebounds.
This is a great way too! Keep it up.
- YOGABODY Team
Great video 👍🏾
Thanks a bunch for your appreciation @lanissaburton9383!
- YOGABODY Team
Why do all of your videos align with my thought process? Maybe because we are of similar age!😅
Thanks for the inspiration. I'm 52, my ratio should be 118, but even with a heart rate of 135-140 I can talk easily, should I stick with the 118 or can I be a bit more energetic?
135 is too high... zone 2 will feel super slow but in 2-3 months you'll see a massive jump.
I have stopped trying to run on a treadmill and have started to move towards zone 2 cardio.
I’ve also started to strength train (a body part depending on the day) after the 30 minute cardio session.
Is what I’m doing ok or should I take a breather and do it the next day?
Your approach is solid, combining Zone 2 cardio with strength training on the same day is effective for overall fitness. Just listen to your body and ensure you're allowing enough recovery time, especially after intense sessions. If you feel overly fatigued, consider spacing them out or shortening the sessions.
- YOGABODY Team
so start at 5 km/h at an 8% incline and adjust speed and/or incline accordingly to maintain your target heart rate for 30 minutes?
Yes, adjust as needed to maintain your target heart rate.
- YOGABODY Team
Uphill treadmill & walking on the beach…
I've been walking for 2 hours per day which is 6 miles for me in Zone 2. One hour around my house then later in the day one hour on the treadmill at the gym. I am down 16 pounds since one year ago. HIIT did not work for me lol
Should be losing more weight than that. How is your diet?
Thank you for the video - it was very informative. I haven't focused much on Zone 2 cardio training, but I know what it is because I am 58 1/2 and have worked out all of my life. After suffering L5 S1 lower back pain that ultimately affected my knees, I had to slow down my workouts a lot. I do a lot of deep-water Tabata, and/or water aerobics. At one point, I was concerned because my RHR dropped from a solid 60 to 56. When I went to the doctor she measured it at 45, and she immediately sent me to the cardiologist. But, cardio doc said, your heart does not require much to pump the blood - which is a good thing! She said she would be concerned if my RHR was 35. Now, I, just need advice on how to lose about 25 lbs that I have packed on as a result of my inability to work out. I do agree with you that the Zone 2 cardio is a great way to maintain your weight because I literally have not lost a pound. 😏
I appreciate your openness about your fitness journey. Considering your circumstances, focus on a balanced approach. Incorporate mindful eating, prioritize nutrient-dense foods, and gradually reintroduce low-impact exercises to support weight loss without straining your back. Consistency is key.
- YOGABODY Team
Should u do zone2 train after weight training or do weight training on a different day? My goal is to burn fats at moment and get my body back into shape…I was about 6% body fat with high muscle mass, now my body fat is 30%😮💨😮💨😮💨
You can try both approaches and see what works best for you. We recommend consulting a personal trainer for personalized advice.
- YOGABODY Team
can I do incline with the elliptical machine and be as effective as walking?
Yes, an elliptical with incline can match or exceed the effectiveness of walking, offering a low-impact, adjustable workout that strengthens lower body muscles and boosts cardiovascular health.
- YOGABODY Team
My range came out to be 107.8. Is that the max that I should be maintaining? It’s so low. Please explain…thank you so much!
It also depends on your fitness level. Id consider using the talk test as a good baseline.
I generally have a higher heart rate than the average person at my age. I had it since I was a kid. I'm 25 so my zone 2 max is 135 bpm. Stairmaster/stationary bike or light jogging my heart is at minimum 150 bpm. I still can talk at this level.
Hey bro i want to know onething .if my glutes are weak my legs can also be weak?
Yes work on both.
If you struggle to get into zone 2 while cycling then you’re actually just leisure bike riding lol two different things.
This is on the easy side for zone 2. Fit people can and should push their zone 2 training quite a bit harder. Peter Attia, quoted briefly in the video, says you should be able to have a conversation but they should be able to tell your exercising and it should be somewhat uncomfortable to talk. This contradicts your advice that you should be able to hide that your exercising. You can also look up a video of Attia on his exercise bike and you can see, it's not a walk in the park.
This is what confuses me. My zone 2 is between 112 and 130 according to my garmin. Today I did an hour incline walk and spoke on the phone during some of it and you could tell I was exercising . I could talk but it wasn't easy or comfortable.
@itsyoupeyton4610 yes I would regard that as a good sign you are in zone 2 and those numbers/that experience are very similar to where I'm at in my zone 2 training. Because you want to push yourself at the edge of the fat burning zone. But keep in mind that according to Inigo San Millan (an exercise physiologist who has greatly influenced Peter Attia) what you really care about is being below 2 lactate per mmol, but above about 1.6. That's physiologically what defines zone 2 according to him, not heart rate. So you can't truly know unless you get a lactate meter or pay someone to do lactate testing on you. The talk test is nevertheless regarded as a good substitute for the average person.
@michaelfavata2720 thank you! I'm going to keep using the talking test as somewhat of a gauge although one day it would nice to test with a lactate meter to truly know!
@itsyoupeyton4610 no prob, happy training!
Was your speed in kilometers at 5. I do 3 but I believe it’s us miles. Same thing, right? I’m 58 and do 30 minutes on incline 6, 5 days a week.
I don’t have a machine at home. Is there a good cardio low intensity workout which will give you the good burn.
Activities like brisk walking, dancing, or even climbing stairs can give you a good cardio burn without needing any equipment.
- YOGABODY Team
@@YOGABODY.Official ….Thank you!
I love my treadmill
That's great! Keep using it 👍
- YOGABODY Team
This always make my legs big. Then when I brisk walk outside a few days a week my legs slim down. Elliptical machines keep my legs thin to. I don’t know why treadmills don’t work for me.
At 52, A 3.0 grade and 2.7 speed gets me at the top of my zone 2 range. Coming from doing HIIT where my rate went to 160-170, this feels slow 😂