Often, when we hear the word “cardio,” we think of soul-crushing HIIT sessions or heart-pounding sprints. And while there’s definitely a place for those in a well-rounded program, it is best to spend the majority of our cardio workouts in the “aerobic zone”: easy, steady movement that builds your base without burning you out.
Spending time in the aerobic zone offers a wide range of benefits that support overall health and long-term performance:
- Better recovery between harder workouts
- Improved heart health and blood pressure
- Increased energy and work capacity
- Lower stress
Aerobic training shouldn’t feel like punishment. The goal is to stay in a zone where your body can use oxygen to fuel movement. If you can breathe through your nose and carry on a conversation, you’re likely right where you need to be.
One of my favorite ways to train in that zone is weighted walking. Weighted walking, also known as rucking, involves carrying extra weight while walking or hiking, typically using a weighted vest or backpack. You get all the benefits of aerobic work, plus a few more:
- Added resistance to build muscular endurance
- Higher calorie burn without joint stress
- Improved posture and strength from time under load
For weighted walking, I prefer to use a weighted vest instead of a ruck. The reason is simple: balance. A vest distributes weight evenly across your front and back, allowing you to move naturally and stay out longer with less wear and tear.
And the best part? You’re outside, soaking up sunlight, breathing fresh air, exploring your surroundings, and quieting your mind.
Modern life keeps us indoors, overstimulated, and under-recovered. A weighted walk in the Hill Country is my favorite antidote.
LyngsoPaul.com | @paul.lyngso