People are becoming increasingly aware that our heart health is incredibly important. The health of our heart directly impacts not only our mortality but our quality of life. When our heart is working optimally, everything in our day-to-day life is easier. Climbing stairs, walking distances, and dealing with stressful situations are all made easier when we have a healthier and happier heart.
The Best Form of Heart Training
The easiest way to improve our heart health is through Zone 2 training. Zone 2 training is a form of cardio that requires us to work at a specific percentage of our maximum heart rate. Here’s how to get started:
Calculating Your Max Heart Rate
There is a simple formula to calculate your maximum heart rate:
220−Your Age=Max
Determining Your Zone 2 Heart Rate
Once you know your max HR, calculate your Zone 2 HR parameters. Zone 2 is 60-72% of your max HR. For instance, if your max HR is 189 BPM, your Zone 2 threshold is 113-136 BPM.
Zone 2 is often considered to be a comfortable form of cardio training. You shouldn’t be struggling or gasping for air. Here are some accessible ways to engage in Zone 2 cardio:
Brisk walking/Rucking
Jogging
Swimming
Cycling
Rowing
We recommend doing 2-4 Zone 2 sessions per week to improve your heart health.
Why Zone 2 Training?
Zone 2 training is particularly effective because it:
Enhances cardiovascular efficiency by increasing the heart's ability to pump blood.
Improves metabolic health by optimizing fat oxidation.
Reduces the risk of chronic diseases such as hypertension and diabetes.
Scientific Backing
Research has shown that consistent aerobic exercise, like Zone 2 training, significantly improves heart health and overall longevity. [1]
Get Started Today
Whether you prefer brisk walking, jogging, swimming, or cycling, Zone 2 training is versatile and accessible. Start by calculating your max HR, find your Zone 2 range, and choose an activity you enjoy. Your heart will thank you!
[1] Cardiorespiratory fitness is a strong and consistent predictor of morbidity and mortality among adults: an overview of meta-analyses representing over 20.9 million observations from 199 unique cohort studies
Josh Parkin
Co-founder of The RDA System
Join The RDA System today and get full access to over 20 programs and multiple resources on how to become the strongest version of YOU!
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