Aerobic Exercise: 150 Minutes/Week
Cardio fitness is one of the strongest predictors of how long you’ll live (Blair et al., 1996; Mandsager et al., 2018). This is non-negotiable.
Objective
Accumulate 150 min/week moderate activity OR 75 min/week vigorous (American Heart Association, 2018). This baseline reduces all-cause mortality significantly compared to sedentary lifestyle.
The Protocol
If sedentary:
- Start with 10-15 min walks daily
- Build to 30 min × 5 days over 4-6 weeks
- Don’t rush progression
If already active:
- Hit the 150 min target consistently
- Mix intensities (Zone 2 + occasional higher intensity)
- Track weekly totals
If time-crunched:
- HIIT works: 20 min intense ≈ 40 min moderate
- But don’t do HIIT daily—recovery matters
If joint issues:
- Low-impact options: swimming, cycling, elliptical
- Consistency > intensity for joint-compromised individuals
Always: Warm up 5 min. Cool down 5 min. Don’t skip.
Cadence
- Weekly: 150 min total (e.g., 5×30 min or 3×50 min)
- Monthly: Review weekly totals and adjust schedule if needed
- Quarterly: Retest fitness benchmark (1.5-mile time or VO₂max estimate)
KPIs
| Indicator | Type | Target | How to measure |
|---|---|---|---|
| Weekly cardio minutes | Leading | ≥150 | Training log or wearable |
| Sessions/week | Leading | ≥3 | Training log |
| Resting heart rate | Lagging | Decreasing trend | Morning measurement |
| 1.5-mile time or VO₂max | Lagging | Improving over quarters | Timed test or wearable estimate |
Failure Modes
| Problem | Fix |
|---|---|
| Skipping sessions | Schedule like meetings; morning slots have higher adherence |
| Boredom | Vary modalities (walk, bike, swim); add podcasts/music |
| Joint pain | Switch to low-impact; see physio if persistent |
| No time for 30+ min | 3×10 min bouts count the same; stack throughout day |
| Overtraining (fatigue, elevated RHR) | Reduce volume; prioritize sleep and recovery |
Related
- Dependency: Optimize_Sleep (recovery happens during sleep)
- Complement: Train_Strength (both cardio and strength needed)
- Deep dive: Train_Zone_2 (specific protocol for mitochondrial adaptation)
- Concept: Cardio_vs_Strength (why you need both)
American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Blair, S. N., Kampert, J. B., Kohl, H. W., Barlow, C. E., Macera, C. A., Paffenbarger, R. S., & Gibbons, L. W. (1996). Influences of Cardiorespiratory Fitness and Other Precursors on Cardiovascular Disease and All-Cause Mortality in Men and Women. JAMA, 276(3), 205–210. https://doi.org/10.1001/jama.1996.03540030039029
Mandsager, K., Harb, S., Cremer, P., Phelan, D., Nissen, S. E., & Jaber, W. (2018). Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Network Open, 1(6), e183605. https://doi.org/10.1001/jamanetworkopen.2018.3605