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.
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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
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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!