Low-intensity exercise is also great for the mind. “It helps reduce stress and anxiety enabling an endorphin release, which is the ‘feel good’ hormone,” says Sam Shaw, personal trainer at Lemon Studios. “So you experience that buzz when training. If you are swimming or cycling then it’s also lower impact, which is less stress on the body.”
Is Zone 2 cardio good for fat loss?
Yes, but only as part of a wider fitness and nutrition routine. When in Zone 2, your body leaps on fat as its primary fuel source, rather than carbohydrates. This means that you’re burning more of your calories from stored fat, which can lead to a slimmer waistline.
Zone 2 training should, however, be seen as only one aspect of your fitness regime.
“In an effort for a more toned physique, Zone 2 cardio is often the first thing people resort to,” says Legezynski. “It’s fantastic for fat burning, but resistance training is an important complementary exercise if you’re trying to achieve a more sculpted physique. If you have more muscle mass, the results of your Zone 2 cardio will present themselves more quickly.”
“It’s important to note that weight loss and fat loss are not the same thing,” personal trainer Jacqui Ward adds. “While Zone 2 cardio can help you burn calories and fat, it’s also important to create a calorie deficit through a combination of diet and exercise in order to lose weight.
“Strength training is an important component of any fat loss program, as it helps build lean muscle mass, which can increase your metabolism and help you burn more calories at rest. Aim to incorporate both Zone 2 cardio and strength training into your fitness routine for optimal fat loss results.”
Endurance athlete and personal trainer Steve Doidge-Harrison goes further, calling the idea that Zone 2 is best for fat loss “one of the biggest myths in fitness.”
“It’s not the best. You may be burning a greater proportion of fat as fuel; you will burn relatively fewer calories because your training intensity is lower. And when it comes to fat loss and exercise, it’s the number of calories burnt that is the key.”
Is Zone 2 training right for you?
If you’re looking to improve your overall fitness, then Zone 2 can form a solid cornerstone of that goal. However, it shouldn’t be seen as the be-all and end-all of your exercise. Endurance athlete and fitness coach Paul Warloski offers a word of caution: “It all depends on the goals. If you are simply interested in losing weight or getting fitter, I would say take the dog for a walk and enjoy the weather. Then do the strength training and HIIT.
“I often use a 3-2-1 approach for clients who just want to be more fit (which usually means they want to lose weight): 3 strength training sessions a week—lifting heavy things; 2 HIIT sessions a week—short, seriously hard interval work; and 1 easy endurance session, where you are breathing sort of hard but can still have a discussion with anyone about anything but politics and religion.”
Zone 2 workouts
These workouts from Ashley Reece, gym owner and online coach at FuseFit, are a simple way to start pressure-free Zone 2 training. Aim for a 30-60 minute workout, or 20 minutes as a beginner, using bodyweight exercises, cardio machines, or running.
20-60 minute jog or cycle at ‘taking pace’
Trainer Tip: “When I think of trying to train clients in Zone 2, I’m ensuring they can hold a conversation with me,” Reece says.
30-minute AMRAP (as many reps as possible) workout
- 200m Row
- 20 Bodyweight Lunges
- 20 Press Ups
- 200m Row
- 20 Squats
- 20 TRX Rows
Trainer Tip: “Think about controlling your breathing throughout all the movements,” Reece says.
Every minute on the minute (5-10 rounds)
- Calories bike/row/ski
- Farmer’s walks
- Calories bike/row/ski
- Plank
Trainer Tip: “Set a target on the cardio that you can easily hit in 40 seconds without having to go hard—you should also be able to walk straight into your next exercise,” Reece says.
This story originally appeared in British GQ.
