Featured in British GQ Magazine talking about the effects of Zone 2 cardio

I’ve just been featured in British GQ Magazine talking about Zone 2 cardio is the secret fitness weapon hiding in plain sight and you can see the interview here https://www.gq-magazine.co.uk/article/zone-2-cardio-training 

A big thank you to David Taylor

Zone 2 cardio training is an effective and sustainable approach to improving your overall fitness and health. This training zone is defined by working at 60-70% of your maximum heart rate, which can be calculated using the formula 220 minus your age. For example, if you’re 30 years old, your Zone 2 heart rate range would be approximately 114 to 133 beats per minute.

Benefits of Zone 2 Cardio:

1. Improved Aerobic Base: Training in Zone 2 helps build a solid aerobic foundation, essential for endurance and overall cardiovascular health. It enhances your body’s ability to use fat as a fuel source, which is crucial for long-duration activities.

2. Fat Burning: Since Zone 2 cardio predominantly uses fat for fuel, it’s highly effective for weight management and reducing body fat. This makes it a popular choice for those looking to shed excess weight sustainably​.

3. Enhanced Recovery: This type of training aids in recovery by promoting blood flow and nutrient delivery to muscles without causing significant fatigue. It’s often recommended for active recovery days to help heal and prepare your body for more intense workouts​ .

4. Cardiovascular Health: Regular Zone 2 training improves heart health by enhancing mitochondrial function and lowering resting heart rate, which are indicators of improved cardiovascular efficiency and reduced risk of chronic diseases​.

5. Metabolic Health: Zone 2 training boosts metabolic flexibility and insulin sensitivity, which are vital for maintaining healthy blood sugar levels and preventing metabolic syndrome.

How to Implement Zone 2 Cardio:

1. Monitoring Heart Rate: Use a heart rate monitor to stay within your Zone 2 range. Alternatively, you can use the Rate of Perceived Exertion (RPE) scale or the talk test, where you should be able to maintain a conversation but still feel like you’re putting in some effort​.

2. Types of Exercise: Common Zone 2 activities include brisk walking, jogging, cycling, and swimming. These exercises should be done at a steady, sustainable pace that keeps you in the correct heart rate zone.

3. Training Frequency: Aim for 3-4 Zone 2 sessions per week, each lasting between 45 to 60 minutes. This approach balances intensity and volume, ensuring consistent progress without overtraining​.

Incorporating Zone 2 cardio into your fitness routine can significantly improve your endurance, metabolic health, and overall well-being. It’s a low-stress yet highly effective method that supports both beginners and advanced athletes in achieving their health and fitness goals.