Optimize Your Heart Health Through Science

Engaging in cardiovascular workouts goes beyond running; it requires knowledge of your body's energy systems, monitoring heart rate zones, and choosing the appropriate exercise for your objectives. Begin by customizing the information provided.

Personalize The Dashboard

Why Cardio?

  • 1 Heart Efficiency: Lowers resting heart rate and increases stroke volume.
  • 2 Metabolic Health: Improves insulin sensitivity and mitochondrial density.
  • 3 Mental Clarity: Releases endorphins and BDNF (Brain-Derived Neurotrophic Factor).

1. The Physiology: Heart Rate Zones

Effective cardiovascular exercise involves more than just pushing yourself to the limit. It also involves focusing on specific energy systems, which can be tailored based on your age.30After analyzing your data, we have determined your personalized heart rate zones. The recommended strategy is to aim for 80% of your workout time in Zone 2.

Zone 2: Endurance

Maintain a heart rate of 60-70% maximum capacity to improve mitochondrial efficiency and enhance fat metabolism while still being able to converse comfortably.

Zone 3: Aerobic

Maintain a heart rate of 70-80% maximum capacity to enhance blood flow and strengthen skeletal muscles, resulting in

Zone 4/5: VO2 Max

80-95% of maximum heart rate. Intense workout. Boosts aerobic capacity and speed. Suitable for brief bursts of effort.

Your Personalized HR Zones (BPM)

Est. Max HR: 190

Formula: Tanaka is calculated as 208 minus 0.7 times the age, while the Standard formula is calculated as 220 minus the age

2. Modalities: Choosing Your Vehicle

The optimal exercise varies depending on individual factors such as joint health, time availability, and personal preferences. Below are comparisons of the most popular forms of exercise.

Multi-Factor Analysis

Comparing Impact, Burn Rate, Accessibility, & Social Aspect

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Running

  • Pros: Burn the most calories per hour, increase bone density, and need only basic equipment.
  • Cons: Beginners face a greater risk of injury due to the high impact forces, which can reach up to 2
  • Best For: Weight loss, convenience, bone health.
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Cycling

  • Pros: Very low impact, can sustain for long durations, explores distance.
  • Cons: Equipment cost, safety on roads, lower bone density benefits.
  • Best For: Endurance, joint issues, recovery days.
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HIIT

  • Pros: Time efficient (20 minutes), enhances post-exercise oxygen consumption (EPOC), rapidly enhances VO2 max
  • Cons: High central nervous system fatigue, not for daily use.
  • Best For: Busy schedules, metabolic flexibility.

3. The Best Approach: Polarized Training

Research indicates that the most effective strategy for achieving goals related to health, longevity, or performance is Polarized Training, often called the 80/20 rule.

80

% Low Intensity (Zone 2)

Constructs the 'engine.' Enhances capillary density and mitochondrial function while preventing the build-up of stress hormones, promoting sustained performance.

20

% High Intensity (Zone 4/5)

Sharpen the 'blade' to challenge your heart pumping capacity and fast-twitch muscle fibers with intense effort.

How to measure without tech?

Being able to communicate in full sentences but lacking the ability to sing puts you in the ideal position (Zone 2).

Weekly Volume Visualization

Typical elite endurance breakdown applied to general health.

Essential Safety & Gear Checklist

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Footwear

Running shoes are durable for 300-500 miles. Opt for flat, stable shoes for lifting/HIIT to prevent shin splints caused by incorrect footwear.

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Hydration

Consume 16-20 ounces of water 4 hours prior to working out. Check your weight before and after; replenish every pound lost with 16 ounces of fluid.

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Progressive Overload

To avoid overuse injuries, do not increase weekly volume by more than 10%. Remember, consistency is more important than intensity.