In Zone 2, you’re working at a lower intensity, meaning your body sees it as steady movement. This allows for longer durations and relies mostly on fat for fuel, with less dependence on carbs.
In Zone 3, intensity increases, so your body starts using more carbohydrates alongside fat. While you might burn more total calories in Zone 3, a smaller percentage comes from fat compared to Zone 2. Integrating zone two cardio at least 2x/week has changed my physique.
Of course, 2-4x / week of strength training (weights) and high protein intake are also VITAL for fat loss.
Here are my two recommended forms of cardio that are easiest to maintain steady bouts for long periods of time:
- 🚶♀️➡️ WALK: 12% at 3.2 speed for 30 minutes (12/3/30)
- 🛝 STAIRMASTER: 10-12 level for 30 minutes
Track using your watch for best measurement! zone 2 should feel
- sweaty
- feels like a 6-7 out of 10 (10=max effort)
- a little breathless, but you could maintain brief conversation
Don't know your zone 2 heart rate?
Let's calculate it!
*remember* this is just a rough estimate. Your different heart rate zones can vary based on health status, body fat %, physical fitness status, etc.
