Training Strategies for Endurance and Maximum Longevity

If your goal is to optimize your cardiovascular health and longevity, focus on moderate-intensity exercise. The cardiovascular and mortality benefits of moderate activity continue to accrue in an inverse, dose-dependent manner
For vigorous exercise, benefits such as cardiovascular health and longevity plateau at approximately 150 minutes/week. After that, your heart health may suffer, and you reap no additional reduction in mortality
Moderate physical activity includes activities like walking, hiking, gardening, housework, dancing, shopping, golf, pickle ball, doubles tennis, volleyball and leisurely bike riding. As a general rule, you’re still able to speak and breathe through your nose during the activity
Vigorous physical activity includes strenuous bicycling, running or swimming, high-intensity interval training (HIIT), singles tennis, basketball and other activities and sports that cause heart-pounding and breathlessness and make you sweat profusely
People with low cardiorespiratory fitness have a greater risk of death than any other traditional risk factor for premature death, including age, diabetes, smoking, chronic kidney disease, hypertension, atrial fibrillation, obesity, history of cardiovascular disease and cancer