Why Zone 2 May Not Be Ideal for Women

Why Zone 2 May Not Be Ideal for Women

Lower-intensity cardio has been getting more attention with recent trends like "cozy cardio." Now, a similar workout is catching on in women's fitness: Zone 2 training. It’s long been popular among biohacker bros and elite athletes, but it's actually trickier to get in the zone — and benefit from it — than fitness enthusiasts make it out to be.

Back up. How does zone 2 work? 

Exercise scientists use heart rate zones, ranging from 1 to 5, to measure the intensity of an aerobic workout. Zone 2 is the second easiest, and some experts think it’s the sweet spot: It has the benefits of cardio while being sustainable enough to increase endurance. In zones 1 and 2, your body mostly relies on fat — but once you reach zone 3 and above, carbs start to eclipse that. Carbs provide a quick boost, but fat is an efficient and more durable energy source. 

So what’s the problem? 

The research on this type of workout has primarily focused on men, according to Megan Roche, MD, PhD, a health and performance consultant and researcher. And while we don’t exactly know how it impacts women, experts say that the female body is naturally effective at burning fat for fuel, which means women may benefit less from zone 2. 

Shawn Arent, PhD, a professor of exercise science, also worries that the trend will make people think they only need low-intensity cardio. “It's not that there's no value in zone 2, it's just that it is not a magic bullet,” he says, and more intense workouts are important for your cardiovascular health.

Your move

Any movement in any zone is better than none, but Arent and Roche agree that the ideal routine includes a mix. Roche recommends spending 80% of your cardio time in zone 2 or lower and the other 20% in zones 3, 4, or 5. But it all depends on your individual needs — and because of the makeup of the female body, “women might need more time in higher zones,” says Roche. 

Learn more about the pros and cons of zone 2 cardio. 

We asked you to vote on a question you’d like answered. The winner was:

What do headaches in different areas of my head mean?

FEATURED EXPERT:

Huma U. Sheikh, MD

Neurologist and headache specialist based in NYC.

“[Certain] headaches [have] characteristic areas, usually due to the nerves involved:

• Tension headaches are typically [felt as] a band around the head 

• Cluster headaches are classically behind one eye 

• Migraines … tend to be in the temple, behind the eye, or above the forehead 

• Sinus headaches occur in the sinus region

• Dehydration headaches can either be in the region of tension or migraine headaches 

“Good sleep, exercise, and nutrition can help with all of these, especially migraines.”

This interview has been edited and condensed for clarity. You can read the full story here.

Catch up on the latest health news, tips, and trends.

This may shock you, but many doctors aren’t taking women's perimenopause symptoms seriously.

When it comes to our therapists and serious illnesses, many of us are keeping secrets. One of those makes sense.

Have health insurance? That may not protect you from medical debt…or losing a chunk of your salary.

Dyeing your hair is one thing, but your eyes? Doctors have some thoughts when it comes to this procedure.

Urine luck: Scientists figured out why pee is yellow. 

Forward this to a friend. Click here.

Ever hear someone say they’re “counting their macros” and wonder if you missed a step in science class? We’re here to help. Macronutrients are the nutrients our bodies need a lot of, like carbs, protein, and fat. On the flip side, micronutrients are the ones we need in smaller amounts — like vitamins and minerals. They’re both important, and supplements can help us work those micronutrients in. Take Amazing Grass greens blends. They combine farm-fresh greens with fruit and veggie ingredients. Adding one scoop to your morning juice or smoothie can help support your overall health and wellness. Done and done.

We're sharing our favorite products to help you live a healthier life.  

When you want to boost your mental health quickly...

This no-pressure gratitude calendar encourages you to jot down one thing a day. Plus, more recs for calendars and planners that’ll bring you joy this year. Let the good vibes flow.

“Burnt toast theory”

— A way to reframe something frustrating into something positive. We like to look at the toaster, er, glass, half full.