Start With Zone 1 Cardio

“That was too much.”

Last week I shared with you the importance of moderate-intensity physical activity also known as Zone 2 cardio. I also shared with you the many benefits of this level of exercise intensity. (Click here to read the Zone 2 post)

Starting Out

What I didn’t share with you was a warning that you must ease your way into Zone 2. Case in point, a friend recently shared with me after doing a session of Zone 2 cardio, “That was too much”. By too much he meant he felt sore and exhausted for the next two days.

A result that often causes people to abandon their workout regimen before they even give it a chance. To avoid this tragedy, and if you don’t believe you’re quite ready for Zone 2, I’d suggest you spend a few weeks or months conditioning in Zone 1.

What Do I Need to Change?

Note that you don’t need to change your activity - you can walk, bike, swim, row, yoga, pilates etc. All you need to do is lower your intensity level. Perform your activity at a pace where you’re comfortably able to carry a conversation with a friend.

Work at this Zone 1 level of intensity 3-5 times a week for 20-45 minutes each session, and monitor your results. If you’re feeling strong, gradually extend the length of your workouts and up the intensity level to Zone 2 (where it’s hard to carry a conversation).

Stay after it and you’ll be surprised how quickly you’ll be performing 150+ minutes of Zone 2 work per week!