When looking for a new weight loss workout, it's perfect to consider a plan that has been successful for others. Listen up, because people swear by “walking in zone 2”. In fact, it's an excellent low-impact weight loss secret. The reason it's so effective? When you walk in zone 2, your muscles burn fat for fuel. It has a nice ring to it, don't you agree? This form of exercise is also beneficial for your cardiovascular health.
Let's dive into what zone 2 walking is and the benefits it provides.
In this article:
What is Zone 2 Walking?
“Zone 2 walking is essentially walking at a brisk pace; this means you exercise at a low to moderate intensity level of 60 to 70% of your maximum heart rate,” explains Jill Beckera certified running coach and personal trainer at Life Westminster. “It differs from other walking routines in that you aim to maintain a brisk pace rather than a leisurely stroll.”
To maximize the benefits of this workout, it's important to stay in zone 2 without changing your speed or effort much.
To put all of this into perspective, it's important to understand heart rate training. Becker shares, “Heart rate training is based on five zones (0r thresholds) that correspond to how many beats per minute your heart is pumping relative to its maximum capacity. In zone 1, your heart is pumping at a minimal percentage of its capacity. —This would be a warm-up pace that can be maintained for a long time At the other end of the spectrum is zone 5, which maximizes your heart rate and is very high intensity that can only be sustained [briefly].”
Zone 2 is classified as “aerobic”, which means your body mostly uses fat for energy. This level of exercise allows your heart to supply your muscles with highly oxygenated blood.
How fast is Zone 2? “When you're in Zone 2, you should be able to hold a conversation but still feel like you're working moderately,” says Becker. “This intensity improves your aerobic capacity, endurance and fat-burning potential.”
The benefits of going in zone 2
Going in zone 2 has many advantages. It's a great way to lose weight, increase endurance, achieve greater aerobic capacity, lower blood pressure, reduce stress, improve mood and improve insulin sensitivity.
Walking in zone 2 increases the strength of your heart muscles. The more you exercise at this intensity, the more efficiently your body will use oxygen during workouts. “Greater aerobic capacity, also known as VO2 max, is associated with [many] benefits, from improved heart health and blood sugar regulation to longer lifespans,” explains Becker.
People on TikTok are raving about going Zone 2 – and for good reason. TikTok user Sadielee Thomas (@sadielee.thomas) writes in a video“Zone 2 walking is a moderate intensity pace where your heart rate stays around 60-70% of your max, making it great for fat burning and endurance. It's sustainable, easy and an effective way to lean out when combined with a calorie deficit For me it's about a 4 on the treadmill.”
How long you should spend walking in zone 2 to see results
Consistency is key if you want to see noticeable progress in your weight loss efforts. Becker recommends doing zone 2 walks three to five days a week, 30-minute sessions. Aim for a total of 150 minutes per week.
“In addition to walking, make sure you pair an exercise routine with a healthy, well-balanced diet,” adds Becker.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
