Know Your Zone 2: How to Maximise Cardio for Better Health

We all know how important cardio exercise is for our health. It offers countless benefits, from strengthening the heart muscle and improving blood circulation, to maintaining healthy blood pressure and lung capacity, which can help prevent cardiovascular disease.

But the real question is, how can we maximise these benefits and train efficiently? It’s not simply about doing as much high-intensity cardio as possible, nor is it enough to rely only on light walking. The key lies in finding the right balance for your age, fitness level, and lifestyle.

With our busy schedules, most of us don’t have endless time for workouts. So let’s explore how to make your cardio training more efficient, and discover the best way to strengthen your heart and boost your health for the long term.

1. What Is Zone 2 Cardio?

Zone 2 cardio refers to exercising at a light to moderate intensity, a level where you can maintain activity for a long time while still being able to speak in full sentences. It is often described as the aerobic zone, where your body mainly uses fat for energy instead of carbohydrates.

To find your Zone 2 heart rate range, follow these two steps:

1. Estimate your maximum heart rate (MHR) = 220 − your age

2. Calculate 60–70% of that number to get your Zone 2 range.

Example:
If you are 30 years old:

• Maximum heart rate = 220 − 30 = 190 bpm

• Zone 2 range = 60–70% of 190 = 114–133 bpm

So, for a 30-year-old, keeping your heart rate between 114 and 133 beats per minute means you’re training in Zone 2.

Training in Zone 2 strengthens the heart and lungs, improves the body’s ability to use oxygen efficiently, and enhances fat metabolism. Over time, it helps lower resting heart rate and blood pressure, improving endurance and overall cardiovascular health.

Unlike high-intensity exercise, Zone 2 training feels comfortable and sustainable. You finish your workout feeling energised rather than exhausted. Activities such as brisk walking, light jogging, cycling, or swimming are excellent examples of Zone 2 exercise.

2. Why Zone 2 Is the Health Zone

Zone 2 exercise is often called the foundation of cardiovascular fitness. Training at this intensity strengthens your heart and lungs while being gentle enough to maintain regularly.

When you work in Zone 2, your heart becomes more efficient, pumping more blood with each beat. Over time, this can help lower blood pressure, reduce resting heart rate, and improve circulation.

This level of activity also improves your metabolism. Because your body uses fat as its main source of energy, it becomes better at managing blood sugar and maintaining a healthy weight.

At the cellular level, Zone 2 training increases the number and efficiency of mitochondria, the parts of your cells that produce energy. This means you’ll have more stamina, better energy levels, and greater resistance to fatigue.

In addition to the physical benefits, Zone 2 cardio also supports mental wellbeing. The steady, rhythmic movement helps reduce stress, improve mood, and promote relaxation.

In summary, Zone 2 is effective because it builds a strong, healthy heart without overloading the body. It is safe, sustainable, and one of the most efficient ways to improve both physical and mental health.

3. How Much Zone 2 You Need Each Week

One of the main advantages of Zone 2 training is that it can be done regularly without putting too much strain on the body. The key to gaining long-term benefits is consistency rather than intensity.

Health organisations such as the NHS and World Health Organization recommend:

At least 150 minutes of moderate-intensity exercise per week
(about 30 to 60 minutes per session, 3 to 5 times a week)

If you are new to exercise, start with shorter sessions, even 20 minutes a few times a week can make a positive difference. As your fitness improves, gradually increase the duration or number of sessions.

You can choose activities that suit your lifestyle, such as brisk walking, cycling, swimming, or light jogging. Zone 2 training can also be divided into smaller sessions; for example, two 20-minute walks are just as effective as one 40-minute workout.

4. Mixing in Other Zones for Balance

While Zone 2 provides the foundation for cardiovascular health, combining it with other training zones can help you achieve a more balanced fitness routine. A mix of intensities keeps the body challenged, prevents boredom, and supports both heart strength and recovery.

Zone 1: Recovery and Everyday Movement

Zone 1 includes light activities such as walking, stretching, or gentle yoga. It promotes blood flow, reduces stiffness, and supports active recovery. Aim to include some light movement most days, even outside your formal workouts.

Zone 3: Moderate-to-Hard Effort

Adding one Zone 3 session per week (20–40 minutes) can further improve your heart and lung capacity. This zone feels more challenging, where you can still talk but only in short sentences. Activities such as steady jogging, cycling, or dancing at a faster pace are excellent choices.

Zone 4 and 5: High Intensity (Optional)

These higher zones involve vigorous efforts such as HIIT or sprinting. They can enhance performance and speed but are not necessary for general health. If you enjoy them, limit them to occasional sessions and allow proper recovery.

5. Practical Tips to Get Started

Starting Zone 2 training is simple and does not require special equipment. The goal is to move consistently at a pace that feels comfortable.

1) Choose Activities You Enjoy

Select exercises that fit your lifestyle, such as brisk walking, cycling, swimming, or light jogging. Enjoyment helps you stay consistent and makes your workouts sustainable.

2) Use the Talk Test

To check if you are in Zone 2, try speaking while exercising. You should be able to talk comfortably, but not sing. This method works well even without a heart rate monitor.

3) Start Gradually

If you are new to cardio, begin with shorter sessions of around 20 minutes and increase the duration as your fitness improves. Focus on building a steady routine rather than intensity.

4) Support Your Body

Stay hydrated, eat balanced meals, and get enough rest. These factors help your body recover and maintain energy levels for regular training.

5) Stay Consistent

The greatest benefits come from regular practice. Even on busy days, a short walk or gentle activity is valuable. Every effort contributes to better heart health and overall wellbeing.

Conclusion

Zone 2 cardio exercise is one of the most effective ways to maximise cardiovascular health. By calculating your Zone 2 range and raising your heart rate to this level during your chosen form of cardio, aiming for around 150 minutes per week, you can greatly support longevity and overall wellbeing.

The good news is that Zone 2 training does not require strenuous effort to be effective. The key is to incorporate it regularly, either a few longer sessions each week or shorter workouts of 20–30 minutes, 5–7 times per week.

To further improve your heart and lung capacity, you can also include one Zone 3 session per week (20–40 minutes).

Since we all lead busy lives, the most important step is to plan ahead and make regular exercise a sustainable habit. With consistency and balance, Zone 2 training can help you build a stronger heart and a healthier life.