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It’s not flashy.
It doesn’t leave you dripping in sweat.
And it definitely doesn’t get the same hype as HIIT or CrossFit WODs.
But Zone 2 cardio might just be the unsung hero of everything you’re trying to achieve — from better fat loss to longer life.
The Day I Stopped Trying to “Kill It”
A few years ago, I thought every workout had to feel like punishment. If I didn’t leave the gym sore, soaked, and slightly lightheaded, I wasn’t doing enough.
But then I burned out. Hard.
What brought me back wasn’t a new supplement or more flashy workouts.
It was walking.
Then rucking.
Then some light jogging — all at a pace where I could hold a conversation without gasping.
That’s Zone 2. And I didn’t know it at the time, but I was building a more powerful metabolism, increasing my mitochondrial density, and giving my heart the kind of training it really needed.
What the Science Says
Zone 2 is the sweet spot where your body uses mostly fat for fuel. It trains your aerobic system — the one responsible for long-term energy, endurance, and metabolic flexibility.
It’s typically around 60–70% of your max heart rate. That means walking briskly with purpose, light jogging, biking, or even hiking with a pack. If you can hold a conversation without huffing, you’re likely there.
And research backs it: studies have shown Zone 2 training improves mitochondrial health, lowers insulin resistance, and supports fat metabolism far more efficiently than we once believed.
So, What Do You Do With This?
Here’s the good news: You don’t need to replace your strength training. You just need to add this — 2 to 3 sessions a week, 30 to 60 minutes.
I like to walk early, before the day gets noisy. You might prefer post-lunch strolls or weekend hikes with the kids. It doesn’t matter when — just that you start.
Not everything needs to be intense. Sometimes, the smartest strategy is the one you can breathe through.
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