What is Zone 2 Cardio and How Much Should You Get Per Week?
You know about the benefits of Zone 2 cardio and strength training, but how do you effectively combine the two? How do we preserve precious lean muscle, but also be a badass on the track or road?
Well, in this article, I’ll cover how Zone 2 Cardio and High-Intensity Resistance Training (HIRT) can work in harmony. Whether you’re aiming for weight loss, improved endurance, or muscle gain, this combo has a lot to offer.
Understanding Zone 2 Cardio
Zone 2 Cardio is like the Goldilocks zone of exercise – not too hard, not too easy, but just right. It’s all about working out at a moderate intensity where you can comfortably hold a conversation. Think brisk walking, jogging, cycling, swimming, etc.
But why is it so important?
Aerobic and Anaerobic Balance
Zone 2 Cardio primarily focuses on aerobic training, enhancing endurance and cardiovascular health. On the other hand, HIRT is more anaerobic, emphasizing strength and power.
Combining both empowers you to address both aerobic and anaerobic energy systems.
Effective Fat Loss
Zone 2 Cardio is known for its fat-burning benefits. By incorporating HIRT into your routine, you can build lean muscle mass. Muscle tissue burns more calories at rest than fat, so having more muscle can enhance your overall fat-loss efforts.
Metabolic Conditioning
HIRT workouts can be intense and elevate your heart rate. When integrated with Zone 2 Cardio, you create a metabolic conditioning effect. This means your body becomes more efficient at utilizing oxygen and nutrients, improving overall fitness.
Variety and Motivation
Switching between cardio and HIRT keeps your workouts interesting and challenging. This variety can help you stay motivated and reduce the risk of exercise plateaus.
How To Combine Cardio and HIRT
Now that you understand the benefits of combining Zone 2 Cardio and HIRT, let’s talk about how to add them to your routine for maximum results.
- Start your week with a cardio session. Choose an activity you enjoy, whether it’s jogging, cycling, or swimming. Aim for 30-60 minutes at a moderate intensity where you can maintain a conversation.
- Follow your cardio day with a HIRT session. This can include weightlifting, bodyweight exercises, or functional training. Focus on compound movements like squats, deadlifts, and push-ups for a full-body workout.
- Alternate between cardio and HIRT sessions throughout the week, allowing for adequate rest between workouts. Listen to your body and adjust the intensity as needed.
Monitor your heart rate during cardio workouts to ensure you stay within the target range. You can use a heart rate monitor or track your pulse manually. Aim for 60% to 70% of your maximum heart rate.
Remember, consistency and proper recovery are key to making the most of this fitness combo.
Have you tried integrating Zone 2 Cardio and HIRT into your fitness routine, and how has it impacted your fitness journey?
See you next week,
Tee Major
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Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.