The Only Cardio You Need is Within Zone 2
When it comes to cardiovascular exercise, we often categorize it into high intensity or low intensity, each with its own set of advantages. However, if your goal is to promote longevity through movement, you might want to consider incorporating zone 2 cardio into your routine. Zone 2 cardio revolves around utilizing fat as the primary fuel source for your workout, while enhancing various aspects of your fitness.
Engaging in cardio within "zone 2" entails exercising at a moderate intensity level, ideally sustaining it for 45 minutes to an hour. Heart rate training zones range from very light intensity (zone 1) to maximum intensity (zone 5). To determine your zone 2 range, calculate 60 to 70% of your maximum heart rate, which can be estimated using the formula: 208 – (0.7 x age). Utilizing a fitness tracker simplifies monitoring your heart rate within this range, ensuring you're exercising at an appropriate intensity level where you can comfortably converse.
Incorporating nostril breathing into your zone 2 cardio routine is crucial, although it's beneficial for any workout regimen. Nasal breathing aids in filtering bacteria, optimizing oxygen delivery to cells, and reducing oxidative stress. Additionally, it fosters a heightened level of awareness, contributing to a meditative experience during exercise.
Zone 2 cardio encompasses a variety of exercises such as light jogging, brisk walking, cycling, elliptical training, swimming, or bodyweight exercises. These workouts are accessible and sustainable, making them suitable for long-term adherence. To achieve desired outcomes, including fat loss, aim for 30 to 60 minutes of zone 2 cardio sessions three to four times per week.
Even if you're a devotee of high-intensity interval training (HIIT) or prefer the tranquility of yin yoga, integrating zone 2 cardio can still offer significant benefits.
Prioritizing longevity entails avoiding workouts that strain your body excessively, elevate cortisol levels, or pose a risk of injury. Instead, focus on exerting yourself to the maximum level while maintaining nasal breathing—a practice that allows your breath to serve as a guide towards optimal movement and well-being.
