Zone 2 Training: Why Longevity Experts Swear By It
Zone 2 training is growing in popularity as a longevity tool. Learn the reasons why this may improve the quality of life.
Your Heart Rate Zones
E very activity or exercise targets different muscles, has special fitness goals, and provides unique benefits. Each exercise someone performs, however, requires a specific degree of intensity, determined by heart rate (HR) zones. Heart rate zones are training intensities based on the percentages of an individual’s maximum HR. These zones range from 1 to 5. An individual’s maximum HR is generally calculated at 220 beats per minute (BPM) minus age, though some variations exist. This data helps to determine heart rate zones and is especially useful for HR zone training. Exercising at certain heart rate ranges provides specific aerobic and cardiovascular benefits. Consistent zone 2 training, in particular, is recommended by many healthcare professionals and longevity experts today.
The 5 heart rate zones
5 heart rate zones produce specific aerobic and cardiovascular conditions. Zone 1 cardio occurs at 50-60% of an individual’s maximum HR. This zone is active recovery at a very easy pace, typically used for warmups and cool downs. Zone 2 training is at 60-70% maximum heart rate. This zone can build an individual’s endurance baseline and is a slightly harder, but comfortable, conversational pace. Zone 3 training pushes the threshold further with moderate effort, making conversations more difficult. An individual at zone 3 training uses 70-80% of maximum heart rate, on average. Zones 4 and 5 use 80-90% and 90-100% of maximum heart rate, respectively. These are high-intensity workouts to build speed, power, expand the lactate threshold, and increase performance. Most athletes, especially endurance athletes, spend time in each of these training zones to build endurance and maximize performance.
Zone 2 training examples
The goal is to participate in a moderately challenging physical activity at a conversational pace. In other words, the individual must be able to easily have a conversation with someone else without feeling out of breath. Common examples include a leisurely bike ride, swimming, brisk walking, or light jogging. These activities are performed at 60-70% of the individual’s max HR. For a 40-year-old, this means exercising at 108-126 beats per minute. These zones should be measured with a smart device or a wearable heart monitor.
What the experts say
Some of today’s popular experts on longevity are strong advocates for zone 2 training. Significant improvements in heart health occur as this training expands cardiovascular capacity and efficiency. In other words, the heart can pump more blood in fewer beats, strengthening the heart muscle. Zone 2 training also maximally stimulates mitochondrial biogenesis. Mitochondria are the body’s energy source, which declines with age. New, stronger mitochondria form with consistent zone 2 training. Studies also show that zone 2 training maximizes fat metabolism. The body is more attuned to using fat as fuel, promoting healthy weight loss. Other benefits include improving insulin sensitivity, boosting endurance, enhancing circulation, and creating higher training capacity.
How much zone 2 training do you need?
Previous beliefs held that intense aerobic training, in zones 3 and up, was necessary for health and well-being. Regular zone 2 training may improve the maximum volume of oxygen someone consumes during exercise (VO2 max), a key predictor of longevity. Scientists and researchers recommend 150-180 minutes of zone 2 training per week, divided into 3-4 sessions. Start with 30-45 minute sessions, then increase the duration based on current age and health constraints. The goal is consistency, not intensity. Consistency builds cardiovascular health and provides the best longevity benefits. When possible, add short sessions of zone 4 and 5 training, such as sprinting, for speed and maximum endurance.
Level up your health
Zone 2 training has a host of benefits for everyone. Athletes may use this training to build endurance, but everyday people can get the most out of weekly zone 2 training. Experts recommend a brisk walk, cycling, jogging, swimming, or playing certain sports for 30-45 minutes, 3-4 times weekly. These activities improve heart health, balance blood glucose levels, support weight loss, and boost circulation. Individuals new to exercise should start slowly and increase duration and sessions over time. If maintaining a conversation is difficult, this is zone 3 HR. Even if the activity feels easy, the goal is to maintain an average heart rate in zone 2. The reward is an investment in better health and vitality.