The *truth* about zone 2 cardio.

[@alicia6022]

This answers some of my questions about zone training. And makes me feel like I am not alone with the fact that my heart rate is ALWAYS gets into zone 3 when jogging. I have never been able to keep a zone 2

[@JustinaErcole]

It's nearly impossible for me lol

[@dianaengland1907]

Same

[@kecrn4132]

@@JustinaErcolemeeeeeee too!

[@brightknight1965]

Went for a run yesterday with my 6 yo and was telling him about the talk test! I used to do a lot of distance running and if you couldn’t hold a conversation you were probably running too fast. This lesson is hard to teach a kiddo who just wants to go all out all the time but we’re learning ❤

[@JustinaErcole]

That is awesome!

[@SelfAbridged]

Thanks for this, the idea that going slow is actually a GOOD thing is so important for beginners!! I only wish I had known this in the beginning when a quick jog had me coughing and wheezing and thinking that I hated exercise. I actually learned about this kinda backwards when maffetone/MAF training was brought up in a book I was reading, tried it out for myself, and found out later that was basically zone 2 training.

[@JustinaErcole]

You’re so welcome!

[@DewelynC]

3:35 In my native language it's officially called PPP-training! Acronym comes from the words "pitää pystyä puhumaan" = "(one) has to be able to talk".

[@JustinaErcole]

love that!

[@larnd1206]

I’M SO EXCITED TO WATCH THIS

[@JustinaErcole]

I HOPE YOU ENJOY!

[@sherryg1838]

I can no longer do high impact, so it makes it challenging with low impact. Some LI HIIT workouts get my heart rate up, but I never felt it was enough. However, I thought I had to be gasping for breath. I can hold a conversation in a LI cardio, and still get my heart rate up. Thanks!

[@JustinaErcole]

I love that!

[@frankquinn6872]

This is an important message as it is easy to become overly reliant on wearables and other tech when simpler methods like the talk test and the RPE scale are far more relevant to you as an individual. I have seen too many people alter their behaviour based on what their smartwatch was telling them and ignoring how they were actually feeling. Also - good for you Justina - life's too short to run if you don't like running!😀

[@JustinaErcole]

Thanks Frank!

[@hikergir01]

I was following a long distance hiker who doesn't believe in running for training for burnout reasons and mentioned low HR training. I took a deep dive into it because of my thyroid fatigue issues. It has built more stamina and bonus I lost 4lbs.

[@JustinaErcole]

I’m so glad you’ve found something you enjoy!

[@juliabutler9837]

I love this so much, especially the explanation of the talk test and your insight at the end about moving in ways you enjoy. I've clients and also friends who do not enjoy exercise because they think they have to be completely out of breath and torturing themselves for it to "count" as a workout and the exercises that get them to that are NOT FUN. Noooooo! As always thanks again for a video that captures both the simplicity and science of exercise.

[@JustinaErcole]

You're so welcome!

[@jessi5924]

Love the content and the science behind all of this. I am going to track my zone 2 a little more closely with my runs. Sidenote: GIRL YOUR MUSCLES ARE POPPING RIGHT NOW.

[@JustinaErcole]

thank you!

[@katienorris4906]

The Human Institute of Anatomy just did a really good video on this too. It's nice hearing medical professionals and a fitness channel saying the same things.

[@JustinaErcole]

Ooh I'll have to look it up, thank you!

[@LaurenAnne6]

I totally forgot about zone 2 cardio! Not that I don't do it, I just forgot that the cardio I like happens to be in that range. My favorite way to get my heart rate in that range is swimming. Unfortunately, my access to swimming is zero right now, so HIIT should be my go-to. I forgot about that, too! I've been doing treadmill because I forgot how much I enjoy 20 minutes of HIIT till I watched this video! Thanks for the accidental reminder! I've been way off my workouts due to a crazy year of moving every three months. I'm finally settled in a permanent location, so I've been back on it and boy am I sore. Lol!!

[@JustinaErcole]

you're so welcome!

[@listenerjoyce1651]

Oh, many thanks again for more SCIENCE.

[@haileyww767]

I run more for weight management and a form of cardio I enjoy. Not really because I have specific running goals so I try to do a hiit run for more cardio and my easy runs I just stay under 160 bpms for endurance. I also like to do spin classes for another form of zone 2 training.

[@JustinaErcole]

Glad you found something you enjoy!

[@AislingDonohoe]

Barbell Medicine just completed a great three part series on cardio 👌

[@JustinaErcole]

I’ll check it out thanks!

[@familymoneyadventure]

Is zone 2 cardio possible while playing basketball? Not referring to playing competitively, but shooting on your driveway or local gym. Or would that work fast twitch muscles fibers more?

[@JustinaErcole]

Absolutely it can!

[@avie3937]

Great video! 😊 Natacha Oceane’s video called, How to Easily Run Further, Longer, and Faster, helped me start running and around the 22:33 mark she clarified the HR and training zone confusion. I should try the talk test instead of checking my fitness watch every two minutes lol

[@JustinaErcole]

Omg thank you for the video and time stamp!! Cannot wait to watch ❤️

[@kevinhurley7189]

I want to know all your thoughts on OrangeTheory

[@JustinaErcole]

No you don’t :)

[@thedolcetto81]

You probably mentioned it in the video, but I missed it. How many times a week we should do type 2 cardio?

[@JustinaErcole]

I actually didn’t! The current recommendation for moderate to intense movement weekly is 150 min. But any more specifics than that relate more to your goals :)

[@Amy-jj8gy]

I didn’t know there was a thing called Zone 2 Cardio but it’s the level of cardio that I do now and never surpass. Is that sufficient or do you have to get out of breath and gasping for air sometimes, too? I ask from a heart/blood vessel standpoint and NOT weight loss. I used to do this kind occasionally but I dreaded it so much that I just stopped. Life is short and all that. Anyway, I’m healthy enough to do it but is it necessary for heart/blood vessel health? You recently put up a short about cardio and you were out of breath and gasping so I’m wondering if you have to do that occasionally for optimum health.

[@noa127]

I have the same question!

[@JustinaErcole]

I should definitely do a follow up video breaking down the benefits of each zone! To keep it short and sweet here, yes there are benefits to all 5 zones and in a perfect world we’re getting all of them in. But training for specificity and enjoyment trumps that!

[@stephaniemcfarlane4434]

Can you talk about Bailey browns Pilates 28 day challenge. Anything “false”?

[@JustinaErcole]

I don’t love her use of marketing, but I’m not sure about the quality of the workouts. She does a lot of spot reduction and “my body is my business card” content, so I don’t give her my follow :)

[@leydhen]

I recently began a 5k training program based in the Zone 2 and... If I want to be in Zone 2 I must walk the entirely of the workout. Even running at a ridiculously low pace, my heart rate is over 150 ppm. And I can talk while running at that pace, so I'm in Zone 2. But, as I'm over 40 years old, my garmin watch begins to panic. Long story short, I'm thinking in doing an stress test with ergonometrics to find my true Zone 2, because it's very frustrating.

[@JustinaErcole]

Honestly, I can BARELY run in Zone 2. It takes a lot of practice and time to get there!

[@elizabethfielding179]

I'd be interested in your thoughts on the work of Dr. Stacy Sims for those in peri or post menopause getting greater benefits from Sprint Interval Training & HIIT. (And of course also lifting heavy.)

[@JustinaErcole]

Definitely out of my knowledge base! I don’t have any experience with peri or post menopausal clients.

[@elizabethfielding179]

@@JustinaErcole Your honesty is SO appreciated! I think you're terrific & selfishly wish you specialized in an older population. Still, you may find her book Roar to be interesting re. Menstrual tracking for optimising training.

[@JustinaErcole]

@@elizabethfielding179 thank you for the recommendation!

[@listenerjoyce1651]

I checked my math a number of times because I couldn’t believe how much lower my range would since I’m a bit older than 30-something. You thing your range is difficult, my range of roughly 111-127 is going to be unbearable during a more intense cardio.

[@JustSheilz]

I cannot get into zone 2 due to being on beta blockers :( The highest Im allowed to allow myself to hit is 113. My watch doesnt even pick up that Im exercising.

[@JustinaErcole]

But you're doing what's best for YOUR health, which is the most important :)

[@gator12674]

I can't do running due to my foot injuries. So I can do cycles. Any other options?

[@JustinaErcole]

Yeah! Elliptical, stair master, walk, walk on inclines, hiking, swimming, dancing, kettlebell circuits, playing a sport. There’s endless options :)

[@julier8244]

How often should we be in Zone 2 cardio each week?

[@JustinaErcole]

There's no set recommendation across the board, but the current recommendation for moderate to intense activity is 150 min per week :)

[@julier8244]

@@JustinaErcole Thanks!

[@EileenJOfficial]

This is interesting, I didn't know that cardio made blood vessels, I knew it made the heart stronger . Maybe leaving my fat burning zone all the time, and getting some zone 2 cardio

[@JustinaErcole]

So I think the "fat burning zone" overlaps with Zone 2. But also remember that the fat burning zone is a myth! I made a whole video on it :)

[@EileenJOfficial]

@@JustinaErcole Oh that's interesting, I have just be following the fitbit fat burn zone. Now I know Cardio Zone 2 method, it will help, happy to know they over lap too

[@hhooppyy34]

​@@EileenJOfficialon my fitbit, half that range is in fat burn and half is in cardio. And of course the different categories in fitbit are constantly changing based on rhr

[@EileenJOfficial]

@@hhooppyy34 Right? My fat burn range changes all the time on there. At least Justina gave us way to calculate out ranges. Mine is 126 to 136

[@EileenJOfficial]

@@JustinaErcole I think I should correct myself. Fit bit had me in the cardio zone, instead of the fat burn zone, plus it fluctuated depending on they recorded my sleep, and how many exercising things I did. Thanks to you know I know my fat burn range. Max is 136. Sot it goes 126 -136, that's my sweet spot with your math. Thank you for sharing this, it gives me a better idea of my target heart rate.❤️

[@RavingKats]

So in Samsung Health, your zone 2 is my zone 3. They say they pull from the American College of Sports Medicine for HR targets for each zone: Z1: Low Impact 50-60% of Max HR Z2: Weight Control 60-70% - claims 65% of cals burned are fat Z3: Aerobic 70-80% - claims burns 50% carbs and 50% fat Z4: Anaerobic 80-90% Z5: Maximum 90-100%

[@RavingKats]

Samsung Canada's Health App is a bit wonky in many ways though so I wouldn't be surprised if something here is inaccurate. We can't even scan barcodes to get nutrition info in food tracker 😂😭

[@RavingKats]

Also yesterday my watch 6 said I ran 1.51 km in 70-something steps and 41 seconds! 🤣 I wish! (0.94 miles)

[@JustinaErcole]

Thank you for sharing!!

[@bildboi71]

This is the correct percentages. However, it’s multifaceted as one person’s zone 2 would be another’s zone 1 or 3. The exact perfect % is the highest % that does not tap into the glycogen stores of the muscles (for those not already in a ketogenic metabolic state).

[@TinyDanc3r07]

I like the title of this. Something that a lot of people push as the best zone. Lol

[@JustinaErcole]

Thanks!

[@josephroa4475]

I prefer to do some boxing workouts along with just plain walking. Started trying to do some “rucking” by throwing a 10lb dumbbell in a backpack and walking for 20-30 minutes on my lunch hour

[@JustinaErcole]

I love that!

[@sandraredmond4812]

60 -70% 0r 70-80%?

[@ep6606]

Burns fat instead of glycogen........basically all ya need to know

[@JustinaErcole]

Honestly I don’t even think most people need to know that :)

[@ep6606]

@@JustinaErcole of course they do, we want to know EVERYTHING!

[@AislingDonohoe]

Barbell Medicine just completed a great three part series on cardio 👌

[@ep6606]

@@AislingDonohoe listening to part three today