Why Middle-Aged Dads Shouldn’t Sleep on Zone 2 Cardio

Look, we’re not 22 anymore. We’ve got kids, jobs, and don’t bounce back from a Saturday night quite the same. But that doesn’t mean we should give up on athleticism. There are many components to fitness and athleticism, but there is one designed to help you feel better, move better, and recover better that you’re probably overlooking:

Zone 2 Cardio.

Not sexy.

Not extreme.

But ridiculously effective.

Because Dad Strength only matters if you have the engine to use it.

We’re going full dad mode in this article: clear advice, bad analogies, and a surprising amount of science behind it.

⸻

Family-friendly Zone 2 Aerobic Conditioning with a baby riding in the sled. Check manufacturer’s guidelines before placing your child on exercise equipment.

What is Zone 2 Training?

Zone 2 is that magical space where you’re working, but not dying. It’s about 60–70% of your max heart rate, which means you could probably still have a conversation, maybe even rant about your fantasy football team.

Think:

• Brisk incline walk

• Easy bike ride

• Long sled push while your playlist gets weirdly emotional

It’s like dancing at a wedding—just enough to move and impress Aunt Linda, but not enough to pull a hamstring.

⸻

Zone 2 aerobic conditioning will help you build your engine to train more effectively, stay in the game longer, and feel better day-to-day.

Why Should You Care?

1. Your Heart Will Thank You

Zone 2 training strengthens your heart and improves your oxygen delivery system. That’s code for “you won’t feel like you’re dying halfway through a pickup game.” Cardiovascular disease (CVD) is correlated with chronic, systemic low-grade inflammation. This effect is modulated by regular aerobic conditioning training (Sharkoor et al., 2023).

2. Mitochondria: The Real MVPs

Zone 2 training boosts mitochondrial function (Anderson et al., 2024). These little guys are the powerhouse of the cells (throwback to AP Bio anyone?). More efficient mitochondria = more energy = you don’t need a nap after mowing the lawn.

3. Longevity Without the Drama

Zone 2 improves insulin sensitivity, reduces inflammation, and helps you live longer — which means more time to embarrass your kids with your dance moves (Mehta, et al, 2020).

⸻

Polar H10 Chest Strap monitor tracking a Zone 2 training session.

How to Actually Do It (Without Getting Bored)

1. Calculate your Zone 2:

220 - your age = max HR → then take 60–70% of that.

(Or use a wearable; I prefer Polar H10 chest-strap. Way easier.)

2. Pick your poison:

🚶🏽 Brisk walk - maybe push a stroller

🚲 Light bike - get the kids out there with you!

🛷 Sled push - creativity is the key here

🦍 Ruck with a weight vest - or maybe a baby hiking pack!

🧠 Walk + podcast = dad brain gains and some hard-earned peace time

🥣 Mix it up! My favorite is to choose 3-4 options and make it a circuit

3. Train 3–5x a week:

Go for 30–60 minutes (or however long you have available!). Use it as active recovery, a morning routine, or your excuse to avoid that fifth cup of coffee. Many of these activities can also become quality family time!

(Remember, some is better than none so don’t let 3-5x a week stop you from doing 1-2x.)

⸻

Final Thoughts

You don’t need to redline every workout to make progress. In fact, you probably shouldn’t. Zone 2 is like compound interest for your health — slow, steady, and game-changing over time. And if you’re a dad trying to keep up with your kids, improve your fitness, and still have energy left for life outside the gym… this is the training zone you’re probably missing.

So the next time your ego tries to convince you to crush another HIIT circuit while your knees cry in protest, remember this:

Train smart. Build the engine. Earn your Dad Strength.

Cheers to building Boundless Athletes,

Zach Collins-Boggins, PT, DPT, CFSC, EMR

Doctor of Physical Therapy

Certified Functional Strength Coach

Founder of Boundless Athlete Rehab & Performance

⸻

References

1. Andersen, T. R., et al. (2024). Exercise training counteracts compromised mitochondrial capacity induced by energy restriction in prediabetics in a sex-dependent manner. Journal of Physiology, 602(4), 987–1002.

2. Shakoor, H., Platat, C., Ali, H. I., Ismail, L. C., Al Dhaheri, A. S., Bosevski, M., ... & Stojanovska, L. (2023). The benefits of physical activity in middle-aged individuals for cardiovascular disease outcomes. Maturitas, 168, 49-52.

3. Mehta, A., et al. (2020). Running away from cardiovascular disease at the right speed: The impact of moving more, physical activity, and cardiorespiratory fitness on cardiovascular disease risk and associated subclinical phenotypes. Progress in Cardiovascular Diseases, 63(6), 762–774.