Let's be honest, Mavericks. Traditional cardio can feel like a chore. Hours spent pounding the pavement or battling the elliptical monotony leave many men questioning its effectiveness.
Last week, I shared a post titled “Ditch the Cardio Obsession: Why Strength Training Is You Midlife Must Do.” The message I want to promote is that strength training should be your priority because its health and longevity benefits outweigh those of cardio training. However, this doesn't mean that cardio is the enemy. There are numerous health and longevity benefits that come from certain methods of cardio training, and that's what I'd like to share with you in this post
Not all cardio is equal.
Yes, there are different methods of cardio training, and as a Maverick, we want to choose the best methods that optimise our body for longevity and overall health. Right?
Enter Zone 2 cardio, your secret weapon for a healthier, more vibrant midlife.
Not All Cardio is Created Equal:
When it comes to longevity, high-intensity interval training (HIIT) gets a lot of hype. While it offers benefits, Zone 2 cardio shines for men in midlife.
Here's why:
💪 Fat Burning Machine: Zone 2, also known as low-intensity steady-state exercise (LISS), keeps your heart rate at a level where your body primarily burns fat for fuel. This translates to better body composition and improved insulin sensitivity – both crucial for midlife health.
💪 Mitochondrial Powerhouse: Zone 2 training strengthens your cellular power plants (mitochondria). This translates to improved energy production and overall well-being.
💪 Reduced Inflammation: Chronic inflammation is a major risk factor for many age-related diseases. Zone 2 cardio helps keep inflammation in check, promoting a healthier you.
💪 Cardiovascular Health Boost: Like any form of cardio, Zone 2 training strengthens your heart and improves circulation, lowering your risk of heart disease.
💪 Stress Buster: We all know midlife can be stressful. Zone 2 offers a gentle, meditative form of exercise that can lower stress hormones and improve mood.
What is Zone 2 Cardio?
It's all about finding the "sweet spot" for your body. Here's how to know you're in Zone 2:
The Talk Test: You should be able to comfortably hold a conversation during your workout. If you're gasping for air, you've moved beyond Zone 2.
Heart Rate Zone: A good starting point for Zone 2 heart rate is around 60-70% of your maximum heart rate. You can find calculators online or use a heart rate monitor to determine your specific zone.
Perceived Exertion: Focus on a comfortable effort level. You shouldn't feel completely out of breath or exerting significant muscle strain.
Zone 2 cardio can look different depending on the individual and their level of fitness. Walking can be a Zone 2 activity for some people. A light job is Zone 2 for others. An elite-level cyclist can be pushing over 200 watts on a bike as their Zone 2 cardio. It’s about finding the right level of intensity where you can hold a conversation.
Zone 2 Recommendations for Midlife Mavericks:
🏃🏽♂️➡️ Session Duration: Aim for 30-60 minutes per session. Consistency is key, so start with shorter durations and gradually increase as your fitness improves.
🚴🏼♀️ Frequency: Include 2-3 Zone 2 sessions per week for optimal results.
🏊🏼 Activities: Walking, jogging (at an easy pace), swimming, cycling, and elliptical training are all excellent options for Zone 2 cardio.
Bonus Tip: Consider incorporating short bursts of HIIT (think 10-20-second sprints) after your Zone 2 cardio session. This can add a metabolic boost and further enhance your workout. Sprints would be Zone 5 Cardio, which I'll talk about in a future post.
Remember, Mavericks, it's not about pushing yourself to the limit. Zone 2 cardio is about building a sustainable exercise routine that supports your long-term health and well-being.
As part of the Midlife Maverick Membership, we prescribe Zone 2 cardio training on the day between strength training sessions. We use Zone 2 cardio to speed up recovery.
Give it a try and see how it fuels your journey to a healthier, more vibrant midlife!
If you'd like to learn more about Zone 2 cardio check out the following resources: