What Is Zone 2 Training—and Why Should You Care (Especially as You Age)? - by Laurence Smagghe

We all talk about the importance of muscle training as we age .. and we should!

But we should also talk about the most underrated form of cardio:

Zone 2 training = steady, easy-ish movement that builds serious long- term health.

____

Here’s what it looks like: 

 - you’re moving (walking, cycling, rowing..)
 - you can still talk, but not sing :-)
 - your heart rate is in the 60-70% of your max heart rate range (in theory your heart rate max can be measured as 220 - age = max heart rate)
 - you can do it for a while without trying to catch your breath

Why does Zone 2 matters for aging well?

 - first of all it boosts heart health without overdoing it
 - it builds mitochondria ( these are your body’s energy engines) - very important 
 - it trains your body to burn fat efficiently
 - it also supports your brain function and your mood
 - it keeps you moving strong and steady for life!

Compared to (HIIT) intense cardio training,  Zone 2 is:
 
- much more gentle on your joints
- easier to recover from
- more sustainable for the long haul 

___

How can you start?

 - start walking outside in nature, cycling or also rowing
 - 30-60 mins  3 to 5 x / week
 - Stay in that “ I can talk, but I’m working -zone” 
 - team up with friends and family to have nice social moment while doing your zone 2 training

Longevity tip: you don’t need to crush yourself to get fit. 

Consistency + movement = magic

Start easy, Stay steady. Age Strong.

Good luck!