A complete framework for longevity-focused exercise: Zone 2 cardio for metabolic health, strength for muscle, and VO2 max intervals for maximum healthspan.
Research and expert consensus point to three essential exercise modalities for extending healthspan.
Low-intensity aerobic exercise at 60-70% max heart rate. You can hold a conversation but feel you're working.
150-180+ minutes per week across 3-4 sessions.
Progressive overload training using weights or bodyweight to build and maintain muscle.
2-4 sessions per week, hitting all major movement patterns.