Health & Fitness

Walk, talk, burn fat: The magic of Zone 2 cardio

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.​

Photo: Collected / Jared Rice / Unsplash

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:​

Photo: Collected / Hennie Stander / Unsplash

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]

Comments

Health & Fitness

Walk, talk, burn fat: The magic of Zone 2 cardio

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.​

Photo: Collected / Jared Rice / Unsplash

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:​

Photo: Collected / Hennie Stander / Unsplash

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]

Comments