Health
Zone 2 Cardio: The Easy Fat-Burning Secret
Health Points
- Zone 2 cardio means working out at a moderate intensity, aiming for 60-70% of your maximum heart rate.
- Staying in this zone burns fat, and you should be able to talk while exercising at this level.
- Moderate cardio supports overall wellness and reduces the risk of chronic disease.
Zone 2 cardio focuses on moderate-intensity exercise where your heart rate sits between 60 and 70% of its max. Experts say this intensity helps your body use fat as its main fuel, making it a great choice for those wanting to slim down.
According to trainer Katherine Sickler, zone 2 is the level where you can still carry on a conversation.
Popular zone 2 activities include brisk walking, cycling, swimming, climbing, or steady running. If you push past this zone, your body shifts to burning more carbs for energy.
To know you’re in zone 2, try the “talk test.” If you can speak in complete sentences, you’re most likely using fat for fuel.
Sickler puts it simply: “Zone 2 exercise is the kind where you could maybe talk. It’s not so intense that you can’t carry on a conversation.”
Benefits of zone 2 cardio go beyond fat burning. Regular movement in this range supports heart health and helps protect against many chronic illnesses.
To get started, first figure out your max safe heart rate by subtracting your age from 220. Multiply this number by 0.6 and 0.7 to find your zone 2 range.
Pick an activity you enjoy, keep your pace steady, and check that your speech is slightly challenged but clear. Consistency is key for the best results.
Ready to start moving? Add zone 2 cardio to your weekly routine and see the difference it makes for your energy and well-being.
