Zone 2 exercise is beneficial for cardiovascular health; here’s how you can calculate its intensity

What is zone 2 exercise?

Zone 2 exercise refers to a specific intensity level of cardiovascular activity that targets the aerobic energy system. Deepti Sharma, Director Multifit, told indianexpress.com, “In the pursuit of a healthy and balanced lifestyle, exercise plays a pivotal role. Among the various types of workouts, zone 2 exercise has gained significant attention for its remarkable benefits to cardiovascular health.”

She added that zone 2 exercise is characterised by exercising at a moderate intensity, typically around 60-70% of your maximum heart rate. “When performing zone 2 exercise, your heart rate is elevated enough to promote cardiovascular improvements, yet it remains within a sustainable range. This level of intensity allows for longer durations of exercise without exhaustion, making it ideal for building endurance and enhancing cardiovascular health,” she said.

How zone 2 exercise is good for heart health

Several scientific mechanisms contribute to the positive impact of zone 2 exercise on cardiovascular health. Utsav Agrawal, Advance fitness coach Fittr shared them as:

1. Increased cardiac output: Zone 2 exercise enhances the cardiovascular system’s efficiency by increasing cardiac output. Regular aerobic exercise strengthens the heart muscle, allowing it to pump blood more effectively. This increased output supplies oxygenated blood to the working muscles and organs, facilitating their optimal functioning.

2. Improved Stroke Volume: Stroke volume refers to the amount of blood pumped by the heart with each contraction. Zone 2 exercise increases stroke volume by enlarging the heart’s left ventricle and enhancing its contractile strength. This enables the heart to deliver a greater volume of oxygenated blood to the body per beat, reducing the strain on the heart and improving overall cardiovascular function.

Regular zone 2 exercise can lead to a reduced resting heart rate. (Pic source: Freepik)

3. Enhanced Capillary Network: Aerobic exercise stimulates the growth of new capillaries, the smallest blood vessels in the body. This process, known as angiogenesis, improves oxygen and nutrient delivery to the muscles and organs. The development of a denser capillary network increases oxygen extraction by the tissues, enhancing their endurance and overall cardiovascular health.

4. Lowered Resting Heart Rate: Regular zone 2 exercise can lead to a reduced resting heart rate. This is due to the increased efficiency of the heart, allowing it to pump more blood with fewer beats. A lower resting heart rate indicates a healthier heart and reflects a higher level of cardiovascular fitness.

Some Zone 2 exercises

Zone 2 exercises typically refer to exercises performed at a moderate intensity level, where you are working at a pace that allows for sustained effort without becoming overly strenuous. These exercises primarily target the “aerobic energy system,” shared Agarwal. Below are some activities that can be Zone 2 exercises:

1. Brisk walking: Walking at a fast pace that elevates your heart rate but still allows for conversation.

2. Jogging or running at a comfortable pace: Running at a pace that you can maintain for an extended duration without feeling excessively fatigued.

3. Cycling: Moderate-intensity cycling, either outdoors or on a stationary bike, where you maintain a steady effort without significant spikes in intensity.

4. Swimming: Engaging in continuous swimming at a moderate pace, ensuring steady breathing and consistent effort.

5. Aerobic classes: Participating in aerobic classes such as dance aerobics, step aerobics, or low-impact cardio workouts that involve rhythmic movements and sustained effort.

6. Rowing: Moderate-intensity rowing on a rowing machine or in a boat, focusing on maintaining a steady pace and rhythm.

Things to keep in mind

When engaging in zone 2 exercises, there are several important considerations to keep in mind. Agarwal shares them as:

1. Monitoring Heart Rate: Zone 2 exercises are typically performed at around 60-70% of your maximum heart rate. It’s important to monitor your heart rate during exercise using a heart rate monitor or by checking your pulse regularly. This ensures that you’re working within the intended intensity range.

2. Duration of Exercise: Zone 2 exercises are typically performed for longer durations, typically ranging from 30 minutes to several hours. The aim is to maintain a steady effort over an extended period to maximize the aerobic benefits.

3. Gradual Progression: If you’re new to zone 2 exercises, it’s important to start gradually and increase the duration and intensity of your workouts over time. This allows your body to adapt and reduces the risk of overexertion or injury.

4. Consistency: To achieve optimal cardiovascular benefits, consistency is key. Regularly incorporating zone 2 exercises into your routine, ideally multiple times per week, helps build endurance, improve cardiovascular fitness, and maintain overall health.

5. Proper Form and Technique: Regardless of the specific exercise, it’s important to maintain proper form and technique to prevent injury and maximize efficiency. This may involve seeking guidance from a qualified fitness professional or trainer to ensure you’re performing the exercises correctly.

6. Recovery and Rest: Adequate rest and recovery periods are essential for allowing your body to adapt and grow stronger. Balancing zone 2 exercises with rest days and incorporating activities such as stretching, foam rolling, and proper nutrition promotes optimal recovery.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

From the homepage

Drama in Leh: Right before he could address press conference, Sonam Wangchuk detained

Amid walkouts, Netanyahu says Israel ‘must finish job in Gaza’, asks Hamas to surrender in UN speech

Bareilly protest over ‘I Love Mohammad’ banner turns violent: Stones pelted, vehicles damaged