Zone 2 cardio, also known as low-intensity steady state (LISS) cardio, refers to a type of cardiovascular exercise that is performed at a relatively low intensity for an extended period of time. This type of exercise is typically performed at an intensity of around 50-70% of an individual's maximal heart rate (MHR) or at an intensity that is equivalent to around 58-76% of an individual's VO2max (maximal oxygen uptake).
It is known to boost mitochondrial capacity to burn free fatty acids as fuel source and consequently improve metabolic health [1]
Zone 2 cardio is often used as a way to improve cardiovascular fitness and endurance, as well as to help with weight loss. It can be performed through activities such as walking, jogging, cycling, or swimming, and is generally considered to be a relatively low-impact form of exercise. An easy way to know if your activity is in a zone2 interval is to notice that your breathing is difficult while you can maintain a conversation with someone.
It is worthy to mention that zone 2 training improve cardiorespiratory fitness by improving VO2 max which is known as a strong predictor for longevity and good health [2] [3] . but it appears to be inferior to high intensity interval training when it comes to Vo2 max [4].
One of the benefits of zone 2 cardio is that it can be performed for longer periods of time without causing fatigue or overtraining, making it a good option for those who are new to exercise or who are looking to build up their endurance gradually and older people . It is also mainly considered to be a low-risk form of exercise, as it does not place as much stress on the body as higher-intensity forms of exercise.
However, it is important to note that zone 2 cardio may not be as effective as other forms of cardiovascular exercise for improving certain aspects of fitness, such as power or speed. It is also typically not as effective at burning calories as high-intensity interval training (HIIT) or other forms of intense cardiovascular exercise.
Written by salim chibani edition 26/12/2022
References:
[1 ]Carey DG. Quantifying differences in the "fat burning" zone and the aerobic zone: implications for training. J Strength Cond Res. 2009 Oct;23(7):2090-5. doi: 10.1519/JSC.0b013e3181bac5c5. PMID: 19855335.
[2] Strasser B, Burtscher M. Survival of the fittest: VO2max, a key predictor of longevity? Front Biosci (Landmark Ed). 2018 Mar 1;23(8):1505-1516. doi: 10.2741/4657. PMID: 29293447.
[3 ]Neufeld EV, Wadowski J, Boland DM, Dolezal BA, Cooper CB. Heart Rate Acquisition and Threshold-Based Training Increases Oxygen Uptake at Metabolic Threshold in Triathletes: A Pilot Study. Int J Exerc Sci. 2019;12(2):144-154. Published 2019 Jan 1.
[4 ]Gormley SE, Swain DP, High R, Spina RJ, Dowling EA, Kotipalli US, Gan
drakota R. Effect of intensity of aerobic training on VO2max. Med Sci Sports Exerc. 2008 Jul;40(7):1336-43. doi: 10.1249/MSS.0b013e31816c4839. PMID: 18580415.
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