Cardiovascular exercise is more than just running. It involves understanding your body's energy systems, managing heart rate zones, and selecting the right modality for your goals. Start by personalizing the data below.
Effective cardio isn't just about "going hard." It's about targeting specific energy systems. Based on your age (30), we've calculated your specific heart rate zones. The "Best Approach" often involves spending 80% of your time in Zone 2.
60-70% Max HR. Builds mitochondrial efficiency and fat metabolism. You should be able to hold a conversation.
70-80% Max HR. Increases blood circulation and skeletal muscle strength. Harder breathing.
80-95% Max HR. High intensity. Increases maximum oxygen uptake and speed. Sustainable for short bursts only.
Formula: Tanaka (208 - 0.7 × age) or Standard (220 - age) used as baseline.
There is no single "best" exercise. The best approach depends on your specific constraints: joint health, time availability, and enjoyment. Compare the most common forms below.
Comparing Impact, Burn Rate, Accessibility, & Social Aspect
Research suggests the "Best Approach" for almost all goals (health, longevity, or performance) is Polarized Training, often called the 80/20 rule.
Builds the "engine." Increases capillary density and mitochondrial function without accumulating stress hormones. This allows for consistency.
Sharpens the "blade." Stimulates heart pumping capacity and fast-twitch muscle fibers. This should be very hard effort.
"If you can speak in full sentences but can't sing, you are in the sweet spot (Zone 2)."
Typical elite endurance breakdown applied to general health.
Running shoes last 300-500 miles. For lifting/HIIT, use flat stable shoes. Wrong shoes are the #1 cause of shin splints.
Drink 16-20oz of water 4 hours before exercise. Weigh yourself before and after; replace every lb lost with 16oz fluid.
Increase weekly volume by no more than 10% to prevent overuse injuries. Consistency beats intensity.