Does Walking Count As Zone 2 Cardio? Here’s What Trainers Say

When you are incorporating heart rate zone training into your routine, this is a general breakdown of what it feels like: Zone 1 will feel extremely easy, while zone 5 is an all-out effort, says sports and orthopedic physical therapist Winnie Yu, DPT, CSCS. Zone 2 is described as your baseline level of cardio and the second heart rate zone (out of five), where your heart rate is at 60 to 70 percent of your maximum, she adds.

To find your zone 2 range, you can calculate it through this equation: 220 – your age x .60 and 220 – your age x .70.

You’ll also know you’re in zone 2 because it doesn’t feel like you’re putting in that much effort while working out. Your heart rate is up but you can still have a leisurely conversation and you’re barely sweating, adds Becker. (You shouldn’t be taking big breaths in between words or talking as easily as you can when you’re still.)

Some common forms of zone 2 cardio are cycling, rowing, swimming, using the elliptical or stairmaster, and even jogging if you’re aerobically advanced, Yu and Becker say. But will walking do the trick? Ahead, find out whether you can walk to get into zone 2 and how much cardio you really need in this zone, according to fitness pros.

So, does walking count as zone 2 cardio?

It absolutely can. For most people (excluding those who are aerobically fit enough to jog in zone 2), you can walk in a zone 2 range, but you may have to kick up the intensity by taking a brisk walk or an incline or hill walk to get your heart rate up into zone 2, Yu says.

If you can have a casual conversation and you’re barely sweating but the walk is a little harder than your usual stroll, you’re likely in zone 2. (More tips on exactly how to amp up the burn coming up!)

Do I really *need* to do zone 2 cardio?

You should. It’s a great way to boost your cardiovascular fitness, particularly your heart and lung health, especially for beginners, Yu says. For everyday exercisers, this zone can also be a great place for your heart rate to stay on a recovery day to continue developing your aerobic base.

“You’re generally not stressing or taxing your body too much, but we’re still working into that cardiovascular benefit for your aerobic health,” Yu says. (Those who are more advanced—training for a marathon or triathlon, perhaps—can train their long, slow workout days cycling, swimming, or running in zone 2 to test their endurance.)

Plus, zone 2 has less impact on the body and is easier on the joints, so you’ll be able to recover quicker, which helps you become faster and stronger, Becker says. You will also burn more body fat than you would at a higher heart rate, she adds.

Higher heart rate zones, like zone 4 (80 to 90 percent of your max heart rate) and zone 5 (90 to 100 percent of your max), require you to tap more into your anaerobic threshold. This causes more stress to the body, including the muscles and heart, and increases your body’s cortisol (the stress hormone).

Higher-intensity cardio can also potentially be harmful for those who might not even know they have heart issues like valve defects, or high blood pressure or cholesterol issues, says Yu.

Becker says most people should hit zone 3 or 4 once or twice a week (and not even do much zone 5 cardio), with the rest of their training in zone 1 or 2.

Zone 2 training is “crucial” because it will improve your heart rate variability (HRV), “your body’s ability to tolerate different ranges of the heart rate” and various levels of stress, Yu says. (And doing most of your training in those higher-intensity heart rate zones will lower that ability.) You want to not only be able to tolerate your resting heart rate and high heart rate ranges, but also those middle ranges, she adds.

Overall, zone 2 cardio will improve heart health and “build that stronger foundation so that you will be able to run faster, run longer, bike stronger, anything that you’re trying to achieve,” Becker says. “It’s not about how hard you do something, but it’s how consistent you can do something at a lower heart rate.”

How To Make Walking A Zone 2 Workout

Increase the incline and/or speed.

Start slower than your average walking speed and your heart rate will level out (instead of spiking right away), Becker says. If you’re on a treadmill, try walking three miles per hour and crank up the incline until your heart rate hits zone 2. For some people, an incline of five is enough, Yu says. And if you’re on flat ground, walk briskly with your arms pumping for the same effect.

Try different terrains.

Changing routes will help pick up your heart rate, Yu says. If you have good ankle strength and stability, and access to a beach or mountain, try walking or hiking there, Becker notes. (Going uphill or on an incline is still more effective for picking up your heart rate though, Yu adds.)

Pay attention to the weather.

And don’t shy away from hot, humid climates. In this weather, you’re sweating more, so the body will work harder to transport blood to and from the heart, Yu says.

This will help up your heart rate, even if you’re walking on a flat surface.

If you don’t feel like walking up an incline—or you don’t have access to a hill—wear a weighted vest, which can up the intensity, Yu says. (If you have a history of back pain, though, skip this one.)

How Much Zone 2 Cardio You Need

For general heart health, the American Heart Association and Centers for Disease Control and Prevention (CDC) recommend doing 150 minutes of moderate intensity exercise—like zone 2 cardio—for the best impact on your cardiovascular health, reducing your risk of stroke and heart attacks, Yu says. So, you could fit in 30 minutes of zone 2 cardio five days a week.

For those who are more focused on training and running three days a week, for instance—have one of those days focus on 45 to 60 minutes of zone 2, or make your recovery workout a 30-minute zone 2 workout, Yu says. And if you’re just into weightlifting and you don’t do a ton of cardio, try adding one or two days of zone 2 training into the mix.

As for which form of zone 2 cardio you pick, you can totally do it all through walking, Yu says. But you can also sprinkle in some other forms of cardio—like the elliptical, cycling, or stair stepper—to give yourself some variety and improve your overall health, she explains. Trying different forms of zone 2 cardio can work your muscles in a different way, Becker says, which is always helpful because it makes your body more adaptable to different workouts, Yu adds.

If you’re a beginner with zone 2 training, monitor how you feel at first—like whether you can talk while still putting in effort—to gauge whether you’re in zone 2, Yu says. But as you adapt to your fitness routine more, she recommends investing in a fitness tracking device so you can check out your heart rate and watch your 15-minute zone 2 walking pace decrease to 14 minutes over time. That’s one of the coolest parts of knowing your heart rate zones and tapping into the lower ones.

So next time you feel like you didn’t work *that* hard during your workout, remember zone 2 training will benefit you in the long run—literally.

Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first half-marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.