When looking for a new workout to lose weight, it makes perfect sense to consider a plan that has been successful for others. Listen up, because people swear by “zone 2 walking”. In fact, it’s a great, low-impact secret to losing weight. The reason it’s so effective? Zone 2 walking allows your muscles to burn fat for fuel. Sounds good, doesn’t it? This form of exercise is also beneficial for your cardiovascular health.
Let’s take a look at what walking in zone 2 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 percent of your maximum heart rate,” explains Jill Beckercertified running coach and personal trainer at Westminster lifespan. “It differs from other walking routines in that you’re trying to maintain that fast pace rather than taking a leisurely stroll.”
To maximize the benefits of this workout, it is essential to stay in zone 2 without changing your speed or effort too 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) which correspond to the number of beats per minute your heart pumps relative to its maximum capacity. In zone 1, your heart pumps at a minimal percentage of its capacity. – this would be a warm-up rhythm that can be maintained for a long period of time. At the other end of the spectrum is zone 5, which maximizes your heart rate and is a very high intensity that can only be sustained. [briefly]”.
Zone 2 is classified as “aerobic,” meaning your body primarily uses fat for energy. This level of training allows your heart to supply your muscles with plenty of oxygenated blood.
What is the speed of zone 2? “When you walk in Zone 2, you should be able to hold a conversation and still feel like you’re working moderately,” says Becker. “This intensity improves your aerobic capacity, endurance, and fat-burning potential.”
The benefits of walking in zone 2
Walking in zone 2 has many advantages. It is a great way to lose weight, increase endurance, achieve greater aerobic capacity, lower blood pressure, reduce stress, improve mood and improve insulin sensitivity.
Engaging in zone 2 walking increases the strength of your heart muscles. The more you train 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 better heart health and blood sugar regulation to greater longevity,” says Becker.
People on TikTok are excited about the Zone 2 march – 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 maximum, making it ideal for fat burning and endurance. It’s a sustainable, simple and effective bending when combined with a calorie deficit for me it’s about a 4 on the treadmill.
How long should you practice walking in zone 2 to see results?
Consistency is key if you want to see noticeable progress in your weight loss efforts. Becker recommends performing Zone 2 walking three to five days a week, 30-minute sessions. Aim for a total of 150 minutes per week.
“In addition to walking, be sure to pair an exercise routine with a healthy, balanced diet,” adds Becker.
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Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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