What is Zone 2 cardio?
Easy cardio is good for your heart, your energy and a long life. Here is the right pace.
Slower than you think
Most people do their cardio too hard. They hate it, and they stop. Zone 2 is easy and steady. You can keep it up for a long time and still talk.
How to find it
Use the talk test. You can speak in full sentences. If you can sing, go a little harder. If you can only gasp out words, ease off.
What it does
Your heart pumps more blood with each beat. Your resting heart rate drops. Hills get easier. Aerobic fitness is also strongly linked to living longer.
How much
Two or three sessions of 30 to 45 minutes a week. With your daily walking, aim for at least 150 minutes of moderate activity a week. That is the World Health Organization's guideline. Brisk walking, cycling, rowing, swimming and easy jogging all count.
New to this? Start with walking. Walk to lose weight builds you up week by week. Ready to run? Try Run your first 5K.
Put it into practice: Walk to lose weight
Based on 5 sources
- The talk test: an easy way to judge how hard you're workingReview · 2014 · Current Opinion in Cardiology
- How exercise training changes your heart and blood vesselsReview · 2015 · Comprehensive Physiology
- Each step up in fitness lowers the risk of dying earlyReview · 2009 · JAMA
- WHO's weekly exercise targets for every age groupGuidance · 2020 · British Journal of Sports Medicine
- Fitter hearts and lungs mean lower risk of early death and diseaseReview · 2024 · British Journal of Sports Medicine
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