Bala Cynwyd 610-664-6464

Feasterville 215-355-2700

RADNOR484-840-4500

Bala Cynwyd 610-664-6464

Feasterville 215-355-2700

Radnor 484-840-4500

Free 30 Day Trial
Zone 2 pace in cycling class

Don’t Sweat It: The Benefits of Zone 2 Low-Intensity Workouts


We’ve all heard it: “No pain, no gain.” But when it comes to fitness, this mantra isn’t always true. In fact, low-intensity Zone 2 workouts can be incredibly effective for transforming your body and improving your overall health.

Introducing Zone 2 Training

Zone 2 training, also known as low-intensity steady-state (LISS) cardio, involves exercising at a moderate intensity with a heart rate falling between 60-70 percent of your maximum heart rate. This means you can still carry on a conversation while working out in Zone 2. Think of a comfortable but steady workout on a treadmill, elliptical, and rowing machine or a cycling pace you could stay at for hours.  While it might not seem as intense as high-intensity interval training (HIIT), Zone 2 training offers a host of benefits:

  1. Improved Metabolic Health:
  • Enhanced insulin sensitivity: Regular Zone 2 workouts can help your body use insulin more effectively, reducing the risk of type 2 diabetes.
  • Boosted fat burning: The ability for your body to effectively switch between using fats and sugars for energy is called metabolic flexibility. Low-intensity exercise is a fat-burning powerhouse because when you work out at a steady pace, your body primarily uses fat as fuel.
  • Optimized mitochondrial function: Mitochondria are the powerhouses of your cells. Zone 2 training can help improve Mitochondria function, leading to better energy production and overall cellular health.
  1. Regulated Blood Sugar:
  • Stabilized blood sugar levels: Consistent Zone 2 training can help regulate blood sugar levels, reducing the risk of blood sugar spikes and crashes.
  • Reduced risk of diabetes: By improving insulin sensitivity, Zone 2 workouts can help prevent the development of type 2 diabetes.
  1. Enhanced Endurance:
  • Increased aerobic capacity: Regular Zone 2 training can gradually increase your body’s ability to use oxygen efficiently, leading to improved endurance.
  • Reduced fatigue: By building a strong aerobic base, you can reduce fatigue during longer workouts and improve your overall performance.
  1. Other Benefits:
  • Stress reduction: Low-intensity exercise can help reduce stress and anxiety by releasing endorphins, the body’s natural mood elevators.
  • Improved sleep: Regular physical activity can improve sleep quality, helping you wake up feeling refreshed and energized.
  • Boosted immune function: Exercise can help strengthen your immune system, making you less susceptible to illness.

How To Incorporate Zone 2 Exercises at the Gym

  • Treadmill: Set the incline to a moderate level and walk or jog at a steady pace.
  • Cardio Classes – get in a rhythm and pace in a fitness class where you can still have a conversation
  • Elliptical Trainer: Adjust the resistance to a moderate level and maintain a consistent pedaling motion.
  • Stationary Bike: Set the resistance to a moderate level and pedal at a steady pace.
  • Rowing Machine: Row at a comfortable pace, focusing on smooth, even strokes.
  • Swimming: Swim laps at a leisurely pace, focusing on your breathing and technique.

Remember, consistency is key. By incorporating regular Zone 2 training into your fitness routine, you can reap the benefits of a healthier, happier, and more resilient body.