zone 2 cardio for amazing fat loss | Snapshot

What is up, Friend?! Let’s talk Zone 2 Cardio. I mentioned it briefly in my podcast this week, which led to a ton of questions… Yes, our bodies are miraculous! And because no two work the same, it can be frustrating, exciting, annoying, rewarding, and at times, just really confusing. Zone 2 Cardio: this topic deserves a deeper dive so I can help you understand why it might just be the ticket to heal as you move your body! But don’t forget to listen to the whole episode because I go hard core into the #1 key to fat loss: and that’s my specific nutrition advice. [Click here for that](), plus my thoughts on Ozempic, keto, fasting and counting macros. But, here’s why I love Zone 2 Cardio! - I look forward to it - It doesn’t feel like punishment - It’s gentle & healing - You can have a conversation while you’re doing it - It improves cardiovascular health & endurance - It keeps cortisol levels low - It’s proven to help with weight loss - It’s easy on the joints - It’s free - It’s awesome outside - It helps lower blood pressure - It's suitable for all fitness levels Zone 2 cardio is the lowest zone used for training purposes, but has amazing fat-burning benefits (think slow jog, or fast paced walk) somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to sustain it for 30-90 minutes at a pace just below your aerobic threshold. Over time your body gets better at burning fat and overall muscular endurance increases. Here’s a quick chart for your reference. [Zone2Cardio]() Zone 1 is very light. Think stretching, slow-paced yoga, a leisurely bike ride or an easy walk. Zone 2 we covered, but this would include walking on a small incline at a brisk pace, the elliptical machine, swimming laps in a pool or riding a bike. Athletes might feel like this zone isn’t “hard enough,” but it’s important because extended easy training teaches the body to utilize fat better and builds a leaner body. At this pace, the body taps into fat as its fuel source, as opposed to HIIT, which burns stored carbohydrates. Zone 3 is considered moderate, but technically it’s a level where it’s tough to complete a sentence before catching a breath. A lot of people like to stay in this zone because it “feels” like hard training, and you can get very tired. But the truth is, it’s not hard enough to radically improve speed or power, yet you don’t always fully recover. Ideally, Zone 3 activities are done in long intervals lasting 10-60 minutes. Turbo Fire, HIIT workouts, running, rowing, pool sprints, and boxing are all ways to reach 70-80% effort. Zone 4 is 80-90% of your max effort, done in shorter intervals than zone 3, but longer than zone 5 lasting up to 10 minutes. This zone is tricky because it’s really easy to overtrain if you spend lots of time here multiple days per week. This training is called anaerobic, or, “without oxygen” because talking while in this zone is extremely challenging. You’ll burn a lot of calories in this zone, but again, you can also quickly get, and stay fatigued, meaning less energy for future sessions. These workouts tend to be far more punishing, harder on the joints, and require more recovery. Zone 5 is max speed and effort ranging from 90-100%. This can only be sustained for short bursts of time, like 10-40 seconds. Any activity you do full out (think sprints of any kind) are considered Zone 5. Honestly, this is usually a place for elite athletes with very specific goals and benchmarks. All that said, I’m not telling you to skip Zones 3 through 5. Rather, I’m suggesting you consider your goals, listen to your body, and use them accordingly. Let’s be real… doing Zone 2 cardio isn’t going to miraculously transform your body, but it might make a huge difference if you’ve been over or underdoing it for too long. I wish it were as simple as “just take a 30 minute walk.” It’s not. It’s a combination of things that I broke down in detail on Wednesday’s episode that include: sleep, self-awareness, hormone regulation, nutrition, cardio and strength training. And that only sounds like a lot, until you make it part of who you are. Specific training with the right overload, coupled with some Zone 2 cardio and basic extra movement throughout the day (yes, I’ll say it: just take the stairs!) are how you transform. [ChaleneJohnson ](=) Reaching your body goals is more than just ‘eat less, move more’… so listen to the full episode (or better yet–[watch it on my YouTube]() because I spilled some serious tea! SOCIAL NOTE: I’ve been a little less active on social this week, so if you’re missing me, I’ve got a bunch of FREE LIVE workshops coming up that I want to invite you to. They are workshops designed to help those of you who want to start a side hustle, or for anyone who wants to understand what it takes to make money with your social media. If you want to learn how to make some serious $ from your social media, [click here](. And if you need a side hustle or want to start a business from scratch, [click here](. Hope to see you there LIVE! Love ya, mean it! Chalene Follow Us //vd790.keap-link006.com/v2/click/37ad78bf620524359954aeb0d79c3cdb/eJyNkE0LwjAMhv9LzsPVr232NkTGmHoQPUvZIqtuaemiIrL_bhXxpOA175MnvLkDIynivAIJlyqeCQjAYamtRuK5IVblK5wOxTQSIoBG0ylz5mxB3r8tf_LndDhO4lEUJQHwzaKntpt0XuTrbL_M14WnrXL-zj-qZDKL45H4mBarNF9C3_9UY6t5cfH2DiS7Mz57Vdp3451rPF8z206GIV81M7pBadqwrFWDhEdTU2fIS5S1SNX7DwXeQB5U02H_ANVUZQg= NOTE: If you would like to stop receiving these weekly Snapshot emails: [Click Here](. 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