Does your Cardio Zone Matter?
The concept of different cardio “zones” is gaining popularity, with zone 2 particularly in the spotlight. However, recent research indicates that for most people, cardio doesn't need to be overly complicated.
A new study reveals that for general wellness and longevity, the overall amount of aerobic activity is a better predictor of all-cause mortality and cardiovascular disease than the intensity of the exercise. The scientists reviewed data from nearly 40,000 participants over 12 years and found that while intense training has its benefits, the key to heart health is simply getting enough movement.
Moreover, the study suggests that intense cardio doesn’t necessarily lead to greater weight loss compared to steady-state cardio. This aligns with previous research showing that both high-intensity interval training and lower-intensity cardio result in similar fat loss.
That said, high-intensity cardio does offer advantages. It is more time-efficient and can help mitigate age-related physical decline. For those with specific athletic or sport-related goals, training intensity can be crucial in optimizing performance and achieving desired outcomes. However, focusing excessively on different cardio zones is less important than ensuring you meet your body's cardio needs, regardless of intensity.
If your goal is to improve health and maintain a lean physique, prioritize the volume of your workouts rather than the intensity. A good guideline is to aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week, or to achieve 8,000 to 10,000 steps daily.
