Zone 2 Training: Hype or Essential for Longevity?

In recent years, high-intensity workouts have dominated the fitness world, but low-intensity steady-state training, now branded as Zone 2, is making a strong case for its importance in metabolic health.

Zone 2 training is all about maintaining an effort level that primarily burns fat while improving mitochondrial function and overall endurance. It’s not too easy, but it’s not too hard either, just enough to sustain a conversation, albeit slightly strained. The claim? Training in this zone can help prevent chronic conditions like type 2 diabetes, heart disease, and even cognitive decline.

The science behind Zone 2 is compelling, but as with all fitness trends, the bigger picture matters. The best workout isn’t just about heart rate zones, it’s the one you can do consistently, enjoyably, and with the right balance of intensities. That’s the philosophy I use with my clients.

Athletes get energy in two ways: burning fat (aerobic) or using sugar (anaerobic). Low-intensity exercise mostly burns fat, helping them go longer without tiring out. High-intensity exercise uses more sugar, but too much can cause fatigue. Even in fast-paced sports, training endurance for 10-12 weeks helps with stamina and recovery.

So, should you prioritize Zone 2? It has its place, but optimal training includes a mix of intensities. The key is knowing when to go easy and when to push harder.