# 150 minutes of zone 2 cardio per week

Source: https://synapse-lifestyle.com/en/blog/150-minutes-of-zone-2-cardio-per-week

![](https://synapse-lifestyle.com/static/images/moderate-exercise.jpeg)

#### Why zone 2 cardio?

Zone 2 cardio — also known as **steady-state endurance training** — involves activities where your heart rate rises slightly, you may start to sweat a little and breathe a bit harder, but you can still hold a conversation.

During this **aerobic effort**, your body primarily uses oxygen and fat as fuel. That makes zone 2 cardio a powerful way to strengthen your health and metabolism.

#### The benefits at a glance

- **Better endurance**: Your heart and muscles grow stronger, improving your fitness.
- **Metabolic boost**: You train your body to use fat stores more efficiently and your insulin sensitivity increases.
- **Better circulation**: Your heart and blood vessels are stimulated, benefiting your circulation and recovery.

Think of activities like brisk walking, easy cycling, or swimming. With 2 to 3 sessions of 30–60 minutes per week, you build a strong foundation for a healthier, fitter body.