Luckily, walking in the park — my favourite way to unwind — is actually Zone 2 cardio. That means I can enjoy music, soak in nature, increase my step count, and burn fat simultaneously.
Zone 2 cardio involves exercising at 60-70 per cent of your maximum heart rate, a level where you can maintain a conversation but not sing. It's the sweet spot where your body efficiently burns fat and enhances aerobic capacity without undue strain. Think speed walking rather than running.
Engaging in Zone 2 cardio offers a multitude of health benefits:
Enhanced fat metabolism: Training in this zone optimises the body's ability to utilise fat as a primary energy source, aiding in weight management and metabolic health.
Improved mitochondrial function: Regular Zone 2 exercise increases the number and efficiency of mitochondria, the energy powerhouses of our cells, leading to better endurance and energy levels.
Cardiovascular health: It strengthens the heart muscle, improves circulation, and can lower the risk of heart disease.
Mental wellbeing: The moderate intensity promotes the release of endorphins, reducing stress and enhancing mood.
Sustainable fitness: Unlike high-intensity workouts, Zone 2 training is gentler on the joints and muscles, making it suitable for individuals of all ages and fitness levels.
Zone 2 cardio not only promotes fat burning during exercise but also extends fat oxidation beyond the workout session. This moderate-intensity training enhances mitochondrial efficiency, enabling your body to utilise fat as a primary energy source for longer periods. As a result, you experience sustained energy levels and improved metabolic flexibility throughout the day.
Moreover, Zone 2 training helps regulate cortisol, the body's primary stress hormone. Unlike high-intensity workouts that can cause significant cortisol spikes, potentially leading to increased fat storage, muscle breakdown, and disrupted sleep, Zone 2 cardio maintains cortisol levels within a healthy range. This balance supports better recovery, hormonal harmony, and overall well-being.
Incorporating Zone 2 cardio into your routine does not require expensive equipment or gym memberships. Aim for at least 150 minutes of Zone 2 cardio spread throughout the week. Consistency is key. Here are some accessible ways to get started:
Brisk walking: A 30–60-minute walk at a pace where you can talk but not sing.
Cycling: Riding at a steady, moderate pace on flat terrain.
Swimming: Continuous laps at a comfortable speed.
Dancing: Engaging in any dance form that elevates your heart rate moderately.
So, next time you are in the park, remember: you're not just relaxing — you're investing in your health.
The author is a writer and yogini. She can be reached at [email protected]
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