Cardiovascular Fitness Zone 2 Training.
Increasingly we know that being fit is good for us and will help us live a better, happier, healthier and longer life. But when people talk about getting fit what does that really mean?
We can break this down into three parts:
Part one - Cardiovascular Fitness Zone 2
Part two - Cardiovascular fitness V02 max
Part three -Strength.
What is cardiovascular fitness?
Cardiovascular fitness or “cardio” involves training of our cardiovascular system which is our blood circulatory system. In simple terms we want our heart (the pump) to send oxygen in our blood to our working muscles via our blood vessels to create energy that allows us to move. An efficient cardiovascular system allows us to do lots of different activities in life such as engaging in sports, walking up hills, running, swimming, cycling, playing with the kids or grandchildren or basically engage in any form of human movement.
We need a certain level of cardiovascular fitness to survive as functioning humans and the more we have the more we can do. Conversely the less we do, the fewer options in life we have.
Exercising in Zone 2, also known as the moderate-intensity aerobic zone, is crucial for building cardiovascular fitness.
What actually is Zone 2 and why do we need to be in it?
Building strong fitness foundations - we can use the building of a house as a good analogy. Initially we need to develop the foundations, the base which is not really seen but enables the house to stand and function strongly. In fitness terms, developing the base is often called Zone 2 training or aerobic training. If you are running, cycling or walking up a hill or stairs this would be a pace at which you could still find it quite easy to talk. As you find it harder to talk you are getting closer to the top of Zone 2. If you measure your heart rate and know your maximum, then any activity where you keep within 70-85% of this maximum heart rate is likely to be Zone 2. The fitter you are the higher this percentage is likely to be.
It’s quite a large range so don’t get too stressed about having to be exact unless you are a professional or very serious endurance athlete in which case you will likely find more scientific articles more informative.
Using cardiovascular fitness to improve your endurance - most of our exercise and activity should be at this “Zone 2” level. You can never do too much of this type of activity as long as you are able to perform the activity without risk of injury, can still feel fresh when you start again and can commit the time. You will have to build up the amount of exercise to allow enough recovery (more on this to come) but I know many people who after a few years of Zone 2 training can ride their bike all day, day after day at an easy pace and recover to go again. Think of the people you may read about who cycle or run extreme distances. They are not normally Olympians. They are not going flat out. They are going at a steady pace which they can repeat a movement over and over again without their bodies breaking down. As long as they can repeat the movement and fuel the exercise, they keep going.
As an endurance athlete, I have been amazed at how much Zone 2 type exercise myself and many others can do. To quote one of my clients and friends who has now ridden across America and intends to do the same again in February 2024 “You can do a lot of cycling”. I’m not sure if any of us will ever find our limit in terms of this type of training although I now know a man who will try to find his. I watch with interest.
Can I do any sport in Zone 2?
Some activities are harder for us to do again and again because they tend to have a greater stress on the body. Due to the repetitive impact of running many people find they cannot run every day. This is due usually thought to a weakness in another area of their body rather than the cardiovascular system being the limiter.
Using Zone 2 exercise to reduce or prevent chronic illness
Aside from improving endurance, another good reason to do lots of relatively easy exercise is because Zone 2 exercise is believed to play a key role in preventing chronic disease such as heart disease and diabetes. The physiological adaptations that Zone 2 exercise encourages also helps to protect against aging. If you have a strong interest on this subject, I recommend reading OUTLIVE - The Science and Art of Longevity by Dr Peter Attia.
Once you have built your base you can then build your house; in the second part of this three-part article, I’m going to talk about the maximal oxygen consumption or VO2 max as one of the best indicators of cardiovascular fitness.
Phil Jacobs
Phil Jacobs is Founder and Coach at SecondHalf Active which promotes superior strength and fitness as the cornerstones of living our best lives over the age of 35. We believe exercise and training looks different for men and women as we age and that injury prevention and recovery have to be at the forefront of our thinking.
For your free PT trial at the SecondHalf Active gym in Harpenden, please call us on 0796163262 or email us at hello@secondhalf.co.uk
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