Intense cardio is the base for a healthy cardiovascular system that supports movement, mitochondria function and improves your performance.

Walking 7.000 to 9.000 steps daily is key for long-term health. Intense zone 5 cardio improves VO2max and lung capacity, allowing one to sprint. Low-intensity steady state cardio works the mitochondria.

cardio aerobictraining

The Cardio Guide

Explore the most important topics on cardio, including 10.000 steps, daily NEAT Activity, HIIT and low-intensity cardio.

walking 10.000 steps

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.

sprinting

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

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

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 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.

cardio aerobictraining

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 zone 5 cardio

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.

strength training guide

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.

Articles on Cardio


cardio

MITOCHONDRIA

improves mitochondria function and increases mitochondria biogenesis

ENERGY

improved oxygen use boosts energy on a cellular level

HEART HEALTH

improves cardiorespiratory fitness, circulation, and oxygen transport

VO2MAX

increases aerobic performance, an important longevity predictor

FAT LOSS

has a potent EPOC effect which helps burn fat and speed up metabolism