Using more oxygen means longer life. Prioritize low-intensity and high-intensity cardio to increase vo2max, endurance and heart capacity.
The close-to-optimal cardio protocol for most people contains: 7.000 to 10.000 steps daily, NEAT activity, and a combination of zone 2 (LISS) and zone 5 (HIIT) cardio. Discover the specifics that help you structure your running, swimming, or cycling.
The Cardio Guide
Explore the most important topics on cardio, including 10.000 steps, daily NEAT activity, HIIT and low-intensity cardio.
10.000 Steps
Walking 7,500-9,000 steps daily delivers optimal benefits for heart health, metabolic function, and healthy weight management, being inversely correlated to mortality.
HIIT Cardio
HIIT’s strategic alternation between high-intensity and recovery creates an adaptations that effectively enhances cardiovascular fitness, VO2max, and metabolic function.
LISS Cardio
Low-intensity steady state cardio (60-75% HRmax) efficiently burns fat while enhancing mitochondrial function, building a stronger aerobic base without excessive strain.
NEAT Activity
NEAT activity can burn 100-800 additional daily calories through activities like walking, cooking and gardening, being a convenient way to support long-term health.
Increase VO2max
Zone 5 cardio pushes the body to 90-100% of HRmax, triggering profound improvements in VO2max, anaerobic performance, and insulin sensitivity, strengthening heart capacity.
REHIT Training
REHIT is HIIT on steroids. It provides a strong stimuli in just 2-3 intense, 10-20 second sprints within a brief 9-minute session that can significantly boost VO2max and insulin sensitivity.
Aerobic Training (Z2)
Zone 2 cardio (60-70% HRmax) improves aerobic capacity and mitochondrial function by training just below the aerobic threshold, optimizing fat metabolism.
Zone 2 and 5
Cardiorespiratory fitness is a strong predictor of mortality, with optimal results coming from walking 7,000 to 10,000 daily, and 2-3 cardio sessions weekly combining both Zone 2 and Zone 5 training.
Hybrid Training
Hybrid training creates synergistic effects by combining strength and cardio elements, enhancing fat loss, heart health, and functional fitness beyond what either approach achieves on its own.
