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Zone 2 cardio

Also known as: low-intensity steady-state, LISS, aerobic base training

SStrong Evidence2 studies referenced

Low-intensity cardio where you can maintain a conversation. Builds mitochondrial density and cardiovascular efficiency.

Duration

30-60 minutes

Frequency

3-5x per week

Equipment

Heart rate monitor (optional)

How to do it

  1. 1Choose: walking, cycling, swimming, or rowing
  2. 2Maintain heart rate at 60-70% of max (roughly 180 minus age)
  3. 3You should be able to hold a conversation
  4. 4Sustain for 30-60 minutes
  5. 5Aim for 150-200 min per week total

Safety notes

Very safe for most people. Stay hydrated.

Protocols featuring this habit

Foundational Longevity StackAAdequate Evidence
Metabolic Health OptimizerAAdequate Evidence
Immune Support ProtocolSStrong Evidence
Cardiovascular Health ProtocolSStrong Evidence

Studies on Zone 2 cardio (2)

1.

Dose of Jogging and Long-Term Mortality: The Copenhagen City Heart Study

Schnohr P, et al. (2015) · J Am Coll Cardiol · n=5,048

CohortPubMedDOI
2.

Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing

Mandsager K, et al. (2018) · JAMA Netw Open · n=122,007

CohortPubMedDOI

Health domains

Cardiovascular healthMetabolic healthLongevity & aging

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.