When it comes to fitness, most folks think that high intensity reigns supreme. But as it turns out, the turtle was right: slow and steady really does win the race. đ˘
Thereâs a time and place for high intensity. But thereâs also room (in fact, a lot of room) for steady-state cardio. Heart rate zone 2 is where you build robust cardiovascular enduranceâand so much more.
What is zone 2 training?
When you exercise in heart rate zone 2, you feel like you can maintain your output for a long time. The intensity is fairly light. It feels like youâre at about 60-70% of your max heart rate.
Youâre probably in zone 2 on long walks, big hikes, and during long-distance swims. You feel like youâre working out, but itâs not overly taxing.
Remember: there are five heart rate zones in total. And as you get closer to number five, you get closer to max heart rate training. (Interested in learning more about heart rate training? Check out our article on tracking your heart rate during workouts.)
Whatâs the benefit of zone 2 training?
Noâyou wonât be huffing and puffing at the end of a zone 2 training session. But there are some big-time benefits to training in the low impact zone. Hereâs why you shouldnât relegate steady-state cardio to the bottom of your to-do list:
- Youâll build your aerobic fitness. Much of the fitness community tells you that you only need 20 minutes of HIIT-type training to get fit. But you canât cut corners when it comes to cardiovascular endurance. To build up your aerobic engine, you need to put in the time. Several weekly sessions of low impact zone 2 training (like a brisk walk, row, swim, hike) for 30+ minutes is how youâll actually build up your aerobic fitness.
- Youâll stay committed. Steady-state cardioâthe kind of cardio you get in heart rate zone 2âis sustainable. You wonât burn out in zone 2 training, so itâs easier to stay consistent and committed. On the contrary, too much intensity can leave you overworked and overtired. (And it might even lead to you stopping your training altogether.)
- Good for the body and mind. Long walks, jogs, rows, swims and hikes, at a low intensity, wonât only build your aerobic fitness. These steady-state cardio sessions are powerful for the mind, too. You might even notice that you get into a meditative state during the sessions. As Paul Dudley Whiteâphysician and prominent advocate of preventative medicineâ said, âA vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.â
So whatcha waiting for? Take a hike! đ