If you feel too tired from your workout after an hour, you’re probably pushing yourself too hard and it’s time to slow down.
stationery cycling
A steady 45-minute session on a stationary bike is great for not only staying in zone 2, but also increasing your endurance and strengthening your legs without breaking your knees.
“Set your resistance at a moderate level and maintain a steady pace,” advises Davidson. “As you can imagine, common mistakes are adding more resistance or pedaling too fast. Just keep it at a level that will keep you in zone 2.” Struggling to stay in zone? Heart rate? Use several monitors to keep it in the 60-75% range.
dance cardio
Now, let’s consider something a little different.
“Dance cardio is a fun way to keep your heart rate in the Zone 2 range,” says Dase. “It involves continuous movement, often simple steps and rhythms repeated often, so it can be used by people of all fitness levels.”
Breakdancing is probably not the best field here, but there are all kinds of classes suitable for beginners and experienced dancers, with Zumba, ballroom dancing, jazz, tap, salsa and traditional folk dancing all popular.
“At the end of the day, it’s not about style; it’s about movement,” says D’Ath. “Dance cardio is typically a 45- to 60-minute class that involves continuous moderate-intensity movements that work your core, legs, and arms without pushing you into high-intensity territory.”
As with everything on this list, control your inner Swayze and don’t get carried away.
rowing
Olympic crew is not at all what we think of as low-key Zone 2 training. But, as Admite explains, just like running, you can keep rowing without using all your strength. “A 45-minute session on a rowing machine provides a full-body workout that stays in zone 2, while being great for improving endurance and strength,” she says.
Slow and steady rower training will strengthen your arms, legs, and core without putting stress on your joints. “Set your resistance to a low or medium level and maintain a steady pace,” Admite advises. “A common mistake is to get tired and lose your form. To get the most out of your workout, focus on smooth, controlled movements throughout the session.”
This story was originally british gq.
