I've watched a lot of in depth videos on zone 2 cardio. I think these are interesting and useful in understanding what it is, how it works, and why do do it. I've gathered a lot of this information from Dr. Peter Attia, but his podcast can be lengthy. Here is a short explanation on zone 2 cardio.
What is zone 2 cardio? Cardio is broken down into 5 zones, with zone 1 being the easiest, zone 5 being the absolute hardest. Zone 2 is somewhere between those 2 extremes. The best way to measure zone 2 cardio is with a lactate measurement device, but this is impractical. A significantly more practical way to get into zone 2 cardio is to measure your heart rate. Most people are in zone 2 cardio when they're between 60-70% of maximum heart rate. The absolute easiest way to be in zone 2 cardio is with the "talk test." See if you can have a full conversation (but barely) with someone while you're doing the cardio - if you can, you're in zone 2 cardio.
I use this often with my clients at Wallace Fitness Center as well as our patients at Steel Health and Hormones Centre. I believe zone 2 cardio is fantastic for burning calories without beating up the body. When you're lifting weights and doing cardio, it can be tough at first to do both. However, depending on the modality of exercise equipment, it can be very low impact and allow for recovery between lifting sessions without skimping on cardio.
The second reason is for general health purposes. It will help build up your aerobic base, allowing you to do more throughout the day. The blood flow is good for your heart, your brain, and there are even studies to suggest that it can improve blood pressure and insulin sensitivity.
19 янв 2024
