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.
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.
Articles on Cardio
Cardio for Longevity: The Science of Zone 2 and 5 Training
Optimal cardiovascular fitness combines Zone 2 training (60-70% HRmax) with strategic Zone 5 sprints (>90% HRmax), creating a…
Zone 5 Training: Improve VO2max, Fitness, and Metabolic Health
Zone 5 cardio training maximizes cardiovascular adaptations by pushing the body to 90-100% of maximum heart rate, significantly…
Why Zone 2 Cardio is Key for Fat Loss, Heart Health and Longevity
Zone 2 cardio training happens at a specific range of low-intensity, within 60-70% of HRmax, slightly higher than…
HIIT Workout: The Cardio for Heart Health, VO2Max & Longevity
HIIT alternates high intensity with active recovery, effectively improving cardiovascular fitness, VO2max, and metabolic function while supporting weight…
LISS Cardio: 6 Benefits of Low intensity Cardio
Low-intensity steady state (LISS) cardio, performed at 60-75% of maximum heart rate, efficiently burns fat while enhancing mitochondrial…
10000 Steps: Daily Step Count and Health
Walking promotes longevity, with step counts between 7,500-9,000 daily showing optimal ROI for health benefits related to heart…
Cardio 101: Aerobic Exercise for Longevity, Fitness, and VO2max
Cardio 101: What is Cardio Cardio is a cyclic activity that raises both heart rate and breathing rate and improves cardiorespiratory fitness. So-called aerobic exercise, since cardio requires a lot of energy primarily created with the use of oxygen. This repetitive motion not only strengthens your heart health but also aids in…
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
