What is the best exercise for weight loss?
There is always a debate between the running enthusiasts and the bodybuilders, i.e., cardio exercise vs strength training.
Both of these forms of exercise have excellent benefits, and when combined with a proper diet, will get and keep you in great shape.
However, there is one specific type of exercise that is hands down the best for people who want to lose weight, and maintain their weight.
The best exercise for weight loss
The best exercise for weight loss is Zone 2 cardio.
Zone 2 cardio refers to maintaining your heart rate within a particular band for at least 30 minutes.
Cardio conditioning is generally broken down into five levels, with Zone 1 being the lowest and easiest level, akin to going for a walk, to Zone 5, which involves what is often referred to as High Intensity Interval Training (HIIT).
These training zones are based upon your heart rate as you are training. The higher the rate, the higher the zone.
Zone 2 training is done with a heart rate that is around 60% to 70% of your maximum heart rate.
Zone 2 has been identified as the level that is most efficient at burning fat, building long term stamina and endurance, and improving longevity.
Yet, most people who do cardio exercise tend to skip past Zone 2 and jump right into Zones 3 and 4.
Why Zone 2 Cardio is the best exercise for weight loss and maintenance
As I mentioned, Zone 2 cardio exercise is the level at which exercise is most efficient at burning fat.
This is a function of the type of fuel used to create energy in the body.
At lower levels of intensity, fat is the primary fuel source. People who are trying to lose weight are trying to lose fat.
The problem is, many people get roped into the idea that you need to train hard in order to lose weight and get in better shape.
Don’t get me wrong… training hard certainly has its benefits.
However, it takes longer to recover from that type of training.
This is why Zone 2 cardio is so beneficial.
You can do a 90 minute Zone 2 workout one day, and be ready for another workout the next day.
In fact, you can bang out a Zone 2 workout in the morning, and be recovered enough to do a strength training workout in the evening.
The end result of doing consistent Zone 2 exercise is you will build up greater energy, which will allow you to be more active.
Increased overall activity is what will help you maintain your weight once you reach your goal.
The best way to do Zone 2 Cardio Exercise
Unfortunately, a Zone 2 cardio workout involves working at the same pace for an extended period of time. As I mentioned, we want to keep the heart rate in a certain range for the entire workout.
As a result, Zone 2 workouts are kinda boring.
The best way to do these workouts is indoors, so you can be sure to monitor your heart rate more easily.
You can do it on a treadmill, exercise bike, rowing machine or elliptical.
I do mine on a Schwinn Recumbent Bike I purchased a few years ago. It’s not the most expensive exercise bike out there, but it does the job.
How much Zone 2 Cardio Exercise do you need to do to lose weight?
Well, this is dependent upon your diet.
The general recommendation is that you work up to 3 to 4 hours of Zone 2 cardio exercise per week. This means you’ll need to do 3 or 4 sessions for at least 45 minutes.
This will allow you to burn a few hundred calories or more per session (remember, women tend to burn fewer calories per workout than men, due to less lean muscle mass).
Therefore, if you eat at a modest caloric deficit each day in addition to your cardio exercise, you’ll be able to lose a pound or two per week pretty easily.
Keep in mind, you don’t need to just do Zone 2 cardio as your sole form of exercise.
You can go for regular walks, do yard work, AND it is highly recommended that you engage in a regular strength training program to increase your lean muscle mass.
When you combine the increased lean muscle mass, which increases your metabolism, with the fat burning effects of Zone 2 cardio, you will have a very effective program for losing weight.
Ultimately, however, the single best exercise for weight loss is Zone 2 cardio.
Now, get to work!
