How to create a cardio habit and turn it into a cardio lifestyle. We’ve talked about why cardio matters . You’ve got a handle on tr aining zones . And you’ve seen how we program your cardio training to maximize efficiency and results. But knowledge alone doesn’t build consistency. Cardio becomes the life-changing ingredient in your life when it becomes routine. So let’s talk about how to get started and how to make it stick —even if you don’t love it, even if your schedule is full, even if you’ve tried and failed before. This article is written mostly for the dabblers . The key is to get started, keep moving, and eventually create a new identity for yourself as someone who finds joy in their daily cardio habit. And to be clear, this isn’t about becoming a pro athlete. It’s about living longer, living better, protecting your independence as you age, and showing up for the future you want.

How to build a cardio plan that matches your goals—whether you're in it to win it or just want to feel 10 years younger. Nobody wants to rust out too early and yet, not everybody wants to race either. Most people fall somewhere in between. Maybe you’re not chasing a podium, but you are chasing longevity and quality of life. Or, maybe you’re not training for a triathlon, but you do like to enjoy a long hike without needing three days to recover. Or maybe you are chasing podiums, glory, and fame! In any case, that's great! In part 1 of this series, we talked about Why Cardio Matters . In part 2, we talked about gauging your effort levels by Decoding Your Training Zones . If you haven’t read those, you will find them helpful. Whether your goal is vitality , confidence , or competition , there’s a cardio plan that fits. The trick is structuring it smartly based on what your body needs and your life allows.

How you can train smarter to live longer, live better, and stay active and independent — maybe into your 90s or 100s. In our previous article, Why Cardio Matters , we talked about the benefits of doing cardio (like living longer) and introduced you to a few terms that might have been new: Zone 2, VO₂ Max, and lactate clearance. We also offered a general recommendation for how much cardio to do weekly. This article takes the next step: breaking down how the intensity you work at affects the benefits you get from each training session. The science of exercising is rich, complex, exciting, and overwhelming. Besides the fact that it is indeed complicated, it’s made worse by having acronyms for everything, buzzy catchphrases, and intimidating fitness personalities. This is where I’m going to try to make this easier to understand, convey why you should care, and encourage you to add cardio to your daily, weekly, monthly, seasonal lifestyles.

“Doing cardio.” What even does that mean? For some people, it’s hopping on the rower, bike, ski erg, treadmill, or elliptical and checking the box for however long Tom said to do it, then sneaking out before anyone asks questions. Others train for sanity. It helps manage stress, clear the mind, and release a flood of feel-good chemistry. Also in this category are people who actually just love to run, bike, swim, or play sportsball purely for the fun. And then there are those training for performance—to win races, set PRs, and push personal limits. All of this is cardio. And yet, when you zoom out and look at the data, it becomes clear that cardiovascular fitness does something that has a very measurable outcome: it extends your lifespan . And while we’ve all heard that cardio is good for your heart, most people don’t realize just how deep that benefit runs. And as in the case of so many other aspects of life, the broader public often benefits from the insights that trickle down from elite performance research. So whether you're reluctantly doing cardio or chasing a vibe, you’re tapping into the same physiological systems that turn podium-seekers into podium winners.

Question: “How do I select a weight for an exercise, and when should I go up?” We get this question literally several times every single day. And the answer isn't just “go heavier.” The answer is: it depends. Heavier is better—when heavier is appropriate. Sometimes you should go lighter and move faster. Sometimes you should go longer with the same weight. Sometimes you shouldn’t lift at all. Smart weight selection is about clarity, context, and responsiveness. Here’s how we think through it: 1. Is the Movement High-Quality? Before anything else, we ask: Are you doing the movement well? This is Phase 3 work— movement mastery . If you’re still learning the pattern, ironing out inefficiencies, or rebuilding capacity post-injury, weight selection should support technical precision. That means: Moving in clean lines Feeling the right muscles Owning each rep from start to finish