If you feel too exhausted from the workout after the hour, you’re probably going too hard, so slow down!
Stationary Cycling
A steady 45-minute session on a stationary bike is great for staying in Zone 2 as well as building endurance and strengthening the legs, and it won’t kill your knees, either.
“Set the resistance to a moderate level and maintain a consistent pace,” advises Davidson. “As you’d imagine, a common mistake is increasing resistance or pedalling too fast—keep it manageable to keep it in zone 2.” Struggling to stay in the zone? Use a heart rate monitor to stay in the 60-75 percent range.
Dance Cardio
Now for something a bit different.
“Dance cardio is a fun way to keep your heart rate in the zone 2 range,” says Dase. “It involves continuous movement, often with high repetitions of simple steps and rhythms, making it accessible to all fitness levels.”
Breakdancing probably isn’t the best discipline here, but there are all sorts of classes suited to beginners or those with experience: zumba, ballroom, jazz, tap, salsa or traditional folk dances are all popular.
“Ultimately, the style isn’t important, getting your body moving is,” says Dase. “Dance cardio typically involves a 45-60 minute class, with continuous, moderate-intensity moves that engages the core, legs, and arms, without pushing you into high-intensity territory.”
As with everything on this list, keep your inner Swayze under control, and don’t get carried away, big guy.
Rowing
Olympic crew ain’t exactly the demure zone 2 workout we have in mind. But, as Adomaite explains, just like running, you can get your row on without going all-out. “A 45-minute session on the rowing machine offers a full-body workout that keeps you in zone 2, while being great for endurance and strength,” she says.
Slow, steady work on the rower targets the arms, legs and core while being easy on the joints. “Set the resistance to a low or moderate level and maintain a steady pace,” Adomaite advises. “A common mistake is letting your form slip as you tire—focus on smooth, controlled movements throughout the session to get the most of your workout.”
This story originally appeared on British GQ.
