If you’re looking for a way to boost your cardiovascular health, improve endurance, and slow down the aging process—all while avoiding burnout—let me share an anti-aging cardio routine that has transformed my fitness approach. By combining two 45-minute Zone 2 cardio sessions with one maximum heart rate (mHr) session per week, I’ve found a balanced way to enhance my overall health, keep my heart strong, and support long-term longevity.
Zone 2 Cardio: Low-Intensity Aerobic Training for Endurance and Fat Burning
Zone 2 training, or low-intensity aerobic exercise, works at around 60-70% of your maximum heart rate. At this level, your body primarily uses fat for fuel, making it a powerful tool for improving metabolic flexibility and endurance. One of the greatest benefits of Zone 2 cardio is that it builds up your aerobic capacity—the ability to use oxygen efficiently over time, which is essential for overall health and longevity.
The Benefits of Zone 2 Cardio
Maximum Heart Rate (mHr) Training: High-Intensity Cardio for Performance and Efficiency
(Picture of me running stairs last week for my MHR session)
On the flip side, mHr cardio sessions focus on pushing your heart to its maximum capacity through short bursts of intense exercise followed by periods of rest—this is typically known as high-intensity interval training (HIIT). Done at around 85-100% of your mHr, HIIT provides powerful benefits in a shorter time frame.
The Benefits of mHr Cardio
How Combining Zone 2 and mHr Training Boosts Longevity
So, why combine these two forms of cardio? Because they each bring something unique to the table. Zone 2 focuses on building your aerobic base, fat metabolism, and daily energy levels, while mHr sharpens your cardiovascular and muscular strength, boosting your metabolic performance. Together, they create a well-rounded approach to health that supports longevity, disease prevention, and fitness.
Here’s What This Combo Does for You:
Metabolic Efficiency: Zone 2 cardio helps your body become better at burning fat for fuel, giving you sustained energy throughout the day.
Enhanced Muscle and Cardiovascular Performance: The mHr sessions keep your heart and muscles strong, adaptable, and resilient.
Anti-Aging Support: Both forms of cardio reduce inflammation, improve cognitive function, and help maintain muscle mass, all of which are critical for healthy aging.
My routine was inspired by Youtuber Keltie O'Connor, and Podcast creator Dr. Andrew Huberman. If you're interested in learning more anti-aging hacks check out this video: I Did Andrew Hubermans Routine for 1 Year Science Based Productivity Hacks
My Personal Experience with This Cardio Routine
Before I made this shift, I was running long distances nearly every day, and though I thought it was the "right" way to stay fit, I was feeling burnt out, demotivated, and even gained weight. Once I started alternating between low-intensity Zone 2 cardio and mHr training, I noticed a dramatic improvement. I regained the energy I had lost, my endurance improved, and the extra weight began to come off. On top of that, I felt mentally sharper and more motivated to stay consistent with my workouts.
The Takeaway: Less Can Be More for Longevity and Results
(2022: Cardio Queen Phase)
(Results using my new cardio routine, doing less!)
By focusing on this combination of Zone 2 and mHr cardio, you can achieve the best of both worlds: sustainable fat burning and heart health through low-intensity sessions, and powerful performance gains and metabolic boosts through high-intensity intervals. Plus, this approach helps you feel energized and strong, instead of worn down and overworked.
If you’re looking to make your workouts more effective while supporting long-term health, I highly recommend giving this routine a try. Sometimes, doing less can actually help you achieve more when it comes to your fitness and overall well-being!
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