What is Zone-2 training and why is it so good?
We've long been told that exercise should hurt in order to be beneficial. "No pain, no gain." Sweaty, out of breath Interval workouts where you push yourself to the breaking point have been the ideal. But now the pendulum is swinging back, and more and more people are discovering a gentler path to better
health: zone 2 training, also known as low-intensity interval training or LISS.
And for those of you over 50, this could be the best news in a long time. Because zone 2 isn't about fighting it's about holding back.
What is zone 2?
Think of your effort on a scale of one to five. Zone 1 is sitting still. Zone 5 is running for your life. Zone 2 is low – about 60–70 percent of your maximum heart rate. It’s a pace where you can keep going for a long time without getting exhausted.
The easiest way to find the zone is the so-called speaking test: you should be able to carry on a conversation in full sentences while you practice, but you should notice that you are working. If you can sing, you are going too slowly. If you have to catch your breath between words, you are going too fast. Lie right in between.
In practice, zone 2 can be a brisk walk, a leisurely bike ride, swimming at a steady pace or a light jog – depending on your fitness level.
What happens in the body?
This is where it gets interesting. When you exercise slowly and for a long time, something happens that doesn't happen with hard exercise: the body learns to use fat as fuel more efficiently, and it builds more and better mitochondria – the little powerhouses of the cells that convert food and oxygen into energy.
More and healthier mitochondria means more energy in everyday life, better endurance and a body that works more efficiently on all levels. It is one of the most fundamental markers of good health, and something that otherwise deteriorates over the years. Zone 2 is the most effective way to care for them.
Why Zone 2 is better for 50+ than hard HIIT
High-intensity interval training, HIIT, is not bad – but it has a downside once you're over 50:
Gentle on the joints and heart – the slow pace doesn't put strain on the knees, hips or back in the same way as hard training.
Easy to recover from – after 50, the body takes longer to recover from tough workouts. You can do Zone 2 often, even daily, without getting overtrained.
Less risk of injury – when you don't push yourself to the max, the risk of something breaking on the road is reduced.
Sustainable in the long run - and that's the whole point. The best training is the one you actually continue with, year after year. Calm training is easier to stick to than workouts you dread.
That doesn't mean you should never push yourself hard. But the foundation most of your cardio does well in zone 2.
Here's how you get started
The recipe is simple: move at a leisurely pace, but do it often and for a long enough time.
Aim for 30–60 minutes per session
Three to five times a week is a good goal
Keep the speaking test in the back of your mind at all times the temptation to go too fast is greater than you think
If you want a little more effect per session, you can incorporate the Japanese interval method we wrote about earlier but for zone 2, the whole idea is to hold back and let time do the work.
Here in Sweden, a quiet forest walk is the perfect zone 2 workout: soft ground, fresh air and a pace that lets you enjoy your surroundings while your body works in the background.
Summary: Patience beats toughness
Zone 2 is a welcome antidote to the idea that exercise has to be painful . By exercising more slowly but more often and for longer you build a stronger heart, more energy and healthier cells, without wearing yourself out or risking injury. For a body over 50, it is often the wisest way forward. Sometimes it is the one who holds back who goes the furthest.
Do you want to combine gentle fitness with simple strength training at home - the perfect foundation after 50? Download our Bodyweight Diet app - try our free 7-day program with a simple, concrete diet and exercise plan for those who want to lose fat and gain more energy, without vague advice and fad diets. Only things that work.
Kennet Bath
