If you've spent any time in the fitness world, you may have heard of “Zone 2” training. This exercise term has become a popular way to describe workouts that aren't too easy but aren't all-out — think brisk walking or a leisurely swim. Zone 2 workouts should get your heart rate up without leaving you gasping for air.
While Zone 2 training isn't a magic workout or the only way to improve your health, moderate-intensity exercise can offer important health benefits. And you don't need a high-tech fitness tracker or hours at the gym to get started.
Here's what you need to know about Zone 2 exercise.
What is Zone 2 training?
Exercise intensity can be measured by your heart rate. The National Academy of Sports Medicine (NASM) recognizes five heart rate training zones, with Zone 1 being the lowest in intensity and Zone 5 being maximum intensity.
Zone 2 is steady aerobic exercise performed at a moderate intensity. If you are working out in Zone 2, you may experience:
- Ability to talk but not sing
- Breathing that is faster or harder than usual — but not gasping for air
- Feeling that you could sustain the activity for a long period
- Slightly elevated heart rate
Examples of moderate-intensity activities include:
- Bike riding at 12 mph on a flat surface
- Swimming laps at a leisurely pace
- Vigorous household activities such as gardening, washing windows or moving furniture
- Walking at a brisk pace of 3 to 4 mph — as if you were late to an appointment
- Weight training with light weights and high repetitions
Benefits of Zone 2 exercise
Zone 2 training is not the only exercise intensity or type of exercise that improves cardiometabolic health — the overall well-being of your heart, lungs, blood vessels and metabolism. But there are many benefits of moderate-intensity exercise.
The Centers for Disease Control and Prevention (CDC) reports that the health benefits of consistent moderate-intensity physical activity include:
- Improved sleep
- Increased longevity
- Lower risk of heart disease and stroke
- Reduced risk of depression and anxiety
- Reduced risk of Type 2 diabetes and other chronic diseases
- Weight management
Additionally, working out at a moderate intensity can help you build a strong aerobic base and increase your endurance without causing severe fatigue. That means you may find it easier to stick with a consistent exercise routine — you likely won't need as much recovery time as you would for a higher-intensity workout.
How to measure exercise intensity
There are several ways to determine your exercise intensity.
Heart rate
According to the American Heart Association (AHA), a moderate-intensity heart rate is 50% to 70% of your maximum heart rate. You can identify your maximum age-predicted heart rate by subtracting your age from 220. For example, if you are 50 years old, your maximum heart rate is 170 (220 minus 50). In this instance, your moderate-intensity heart rate range is 85 (50%) to 119 (70%).
Keep in mind that your resting heart rate is affected by many variables, including stress, hormones, medication and general physical fitness. To find your resting heart rate, take your pulse by feeling for your heartbeat on the inside of your wrist. Count the number of times your heart beats in 30 seconds and multiply it by 2. Check it first thing in the morning before you exercise or have coffee.
To monitor your heart rate while exercising, you can take your pulse again or rely on technology, such as:
- Workout machines, including treadmills or stationary bikes, that offer heart rate tracking
- Fitness devices, such as smartwatches, that measure your heart rate
Perceived exertion
Think of your effort on a scale from 0 to 10, where 0 is sitting on the couch and 10 is your maximum effort. For moderate-intensity exercise, aim for an effort of 3 or 4. The activity shouldn't feel too easy, but it shouldn't feel hard.
Talk test
The talk test is a way to monitor your effort and breathing based on your ability to carry on a conversation. At the top end of the Zone 2 heart rate range, you should be able to comfortably speak three to five words before needing to take a breath. If you can sing or give a speech, you are using less effort than Zone 2 requires.
How much moderate-intensity exercise do adults need?
Adults should aim for 150 minutes of moderate-intensity physical activity each week, according to the Physical Activity Guidelines for Americans. The guidelines also recommend adding at least two days of strength training per week. The goal should be to engage in consistent moderate-intensity physical activity that you enjoy.
Always check with your primary care physician before starting a new fitness routine.
