Is zone 2 cardio better than the same amount of zone 3
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emphasizes that both Zone 2 cardio, which involves lower-intensity exercise where one can still maintain a conversation, and higher intensity cardiovascular workouts have their own unique benefits for health and fitness. For example, he recommends incorporating 150 to 200 minutes of Zone 2 cardio per week for cardiovascular health and favorable cognitive effects, as it does not impede and may enhance other fitness activities like strength training and speed work 1. However, he does not compare Zone 2 cardio directly against the same amount of Zone 3 cardio in terms of benefits.
Huberman further points out that Zone 2 cardio can be integrated into everyday activities, such as walking rapidly or using a walking treadmill while working, to meet the recommended threshold for optimal health 2. He acknowledges that for many, dedicating additional time for high-intensity workouts can be challenging due to various life commitments 3.
Ultimately, while Zone 2 cardio is foundational and critical for long-term health 3, the best exercise program also includes separate cardiovascular training and resistance training sessions 3. also notes the importance of physical activity beyond structured exercise sessions 2. For those looking to increase exercise intensity or engage in higher-intensity workouts, such as high-intensity interval training (HIIT), he advises doing so in addition to Zone 2 cardio, rather than as a replacement 3.
Both Zone 2 and higher intensity exercise contribute to the overall fitness program and should be considered in the context of one's individual goals, time availability, and personal preferences.
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