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Exert: Muscles + Movement

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Athletes Sprinting Outdoors

Why It Matters

Cardiovascular or aerobic endurance training is characterized by sustained rhythmic activity which elevates the heart rate and increases oxygen consumption. Most common examples include walking, running, swimming, cycling; however, ). Research consistently shows endurance training provides robust reductions in all-cause, cardiovascular, and cancer mortality, alongside improvements in metabolic, cognitive, and functional status. The extent of benefit is strongly related to cardiorespiratory fitness (CRF, measured as VO₂max or METs), with a dose-response relationship - each incremental increase in CRF yields substantial reductions in mortality risk.

[1-3]

Mountain Biking

Medical Benefits

Endurance exercise increases stroke volume—the amount of blood pumped per heartbeat—and decreases resting and submaximal heart rates, reflecting enhanced heart efficiency. Regular endurance exercise lowers blood pressure, reduces systemic inflammation, improves lipid profiles, and augments endothelial function, directly reducing atherosclerosis risk. Improved metabolic function: Endurance training improves insulin sensitivity, promotes favorable glucose control, and reduces visceral adiposity - key factors in diabetes and metabolic syndrome prevention. Abundant data shows associations between higher cardiorespiratory fitness and lower risk of certain cancers, including breast and colon.

[4-6]

Image by Gentrit Sylejmani

Longevity

Endurance exercise consistently demonstrates reductions in depression and anxiety, improved mood, and cognitive function, and lowered dementia risk, likely via increased cerebral blood flow, neurogenesis, and release of neurotrophic factors. Large longitudinal studies reveal that elite endurance athletes live several years longer than the general population, and even small improvements in CRF among non-athletes confer dramatic reductions in mortality and CVD risk1. Notably, the longevity and health benefits of endurance training far exceed those observed with resistance training only when it comes to CVD and overall mortality, although combining both yields the greatest benefit.

[7-9]

Crossfit

Optimal Strategy

Adults (18-64)

  • Moderate intensity: 
    50-70% max HR activities
    150-min per week minimum 
    300-min per week optimal   
    -or-
    Vigorous intensity:
    70-85% max HR activities
    75-min per week minimum
    150-min per week optimal

  • Combining mix of moderate
    and vigorous is superior 
    (e.g. 150-min mod + 75 vig)

  • Best to spread the total minutes across 3-6 days/week
    (i.e. 20-60 minutes daily)

  • Can be done in bursts as few as 10-min as long as the total minutes per week achieved

  • Resistance training does not count toward cardio total unless done in a circuit to keep HR in category range​​

[10-12]

Cardiovascular Endurance

Calculate Target Heart Rate.png

Do not use target heart rate zones if you are taking beta blocker medications.

Image by Victor Freitas

Why It Matters

Weight resistance work includes body weight exercises, resistance bands, and weight lifting. It was once considered secondary to aerobic exercise, but is now recognized as essential for comprehensive health, independence, and disease risk reduction. Resistance training preserves lean tissue, which declines with age (sarcopenia), thus serves to bolster functional independence, mobility, and frailty prevention. Research shows weight resistance exercises also convey significantly lower risk of osteoporosis and fractures, especially in post-menopausal women and older adults.

[13-15]

Image by Michael DeMoya

Medical Benefits

Resistance training confers diabetes benefits (prevention of and better control of the disease) by increasing insulin sensitivity, improving glucose control, and reduction of overall visceral fat.
It also decreases cardiovascular risk by improving blood pressure (2-5mmHg) and cholesterol (reduces LDL and increases HDL). Resistance training decreases risk of developing certain cancers and leads to better outcomes in patients who have some cancers.
For older adults, weight training reduces fall risk by improving balance, power, and postural control - all critical for maintaining independence in daily living.

[16-18]

Image by Gold's Gym Nepal

Longevity

Multiple recent studies show that resistance training decreases rates of depression and anxiety.
A large meta-analysis study showed that weight training conveys protection against cognitive decline and dementia. When weight resistance is combined with cardiovascular endurance training, it offers both additive and synergistic risk reduction for all-cause mortality (40% reduction vs. 25% for cardio alone or 18% for weights alone). Resistance training is second only to aerobic exercise for mortality reduction but is superior for prevention of sarcopenia, frailty, and osteoporosis in older adults.

[6, 9, 18-19]

Image by Sven Mieke

Optimal Strategy

Adults (18-64)

  • 3 sessions per week targeting all major muscle groups 

  • 20-30 minutes per session
    (60-90-min/week optimal as returns diminish at >120-min)

  • 1-3 sets and 8-12 reps per muscle group each session 

  • Use progressively higher resistance to push muscles from 50% max to total fatigue

  • Rest a muscle group 2-3-min between sets for max gains, but exercise other groups while first group is recovering

 

Older Adults (≥65)​

  • Add balance and functional exercises at least 3 days/week​

[20-21]

Weight Resistance

3-Day (1).png

3-day circuit training program

Download The plan here:

Blank Version of Template

Apple Watch / Fit Bit Version:

Stretching on Yoga Mat

Why It Matters

Flexibility training encompasses dynamic stretches, yoga, and functional movement. It improves musculoskeletal pain tolerance, mobility, balance, and well-being. Flexibility and balance training compound the benefits of resistance and aerobic programs, improving ADL performance, reducing injury and fall risk, and enhancing the psychological benefits of movement-based exercise. Combining static stretching and mindful breathing (such as in yoga or relaxation routines) yields superior mental health benefits compared to stretching or breathing alone.

[22-25]

Image by Alora Griffiths

Medical Benefits

Research shows flexibility training maintains joint range and even reverses joint limitations related to age, sedentarism, or chronic conditions. Regular stretching can reduce injury risk (particularly in sports), and reduces muscle soreness by promoting blood flow and nutrient delivery. It is a key tool for managing chronic lower back pain, arthritis, and postural pain. It also improves proprioception and, when paired with balance training, substantially lowers fall risk in older adults; therefore, flexibility is essential for maintaining independence in daily living. 

[24-29]

Image by LyfeFuel

Longevity

Although flexibility training is not independently associated with reduced all-cause mortality, it conveys an indirect longevity benefit as flexibility improves functionality which is critical for sustaining independence and quality of life for people with advanced age and disabilities. 

Research shows that consistent functional flexibility programs - namely yoga, dynamic stretching, and tai chi - mediate autonomic and cortical mechanisms which convey significant reductions in anxiety, improvement in focus and emotional regulation, better resilience in the face of stress.

[22-26]

Image by Anupam Mahapatra

Optimal Strategy

Adults (18-64)

  • 2–3 days per week stretch each major muscle group (daily stretches = best results)

  • 15–30 second holds for each stretch and repeat each 2–4 times to accumulate ~60 seconds per muscle group

  • Perform when muscles are warm (post-activity/warm up)

  • Static, Proprioceptive neuromuscular facilitation, and dynamic stretching are all effective methods

​

Older Adults (≥65)

  • 30–60 seconds holds for each stretch repeated 2-3 times​

[30-33]

Flexibility Training

5-day Single muscle group plan

Download The plan here:

Blank Version of Template

References + Futher Reading

  1. Cardiovascular Aging and Exercise: Implications for Heart Failure
    https://www.ahajournals.org/doi/pdf/10.1161/CIRCRESAHA.125.325531

  2. Why Cardiovascular Endurance Is Important: Don't Skip Cardio
    https://fitnessprogramer.com/why-cardiovascular-endurance-is-important/

  3. Physical activity for cardiovascular prevention
    https://www.escardio.org/Councils/Council-for-Cardiology-Practice-(CCP)/Cardiopractice/physical-activity-for-cardiovascular-prevention

  4. Cardiovascular Endurance: What It Is & How To Improve It
    https://my.clevelandclinic.org/health/articles/24754-cardiovascular-endurance

  5. Cardiovascular Endurance: Five Exercises to Push Yourself
    https://www.verywellhealth.com/cardiovascular-endurance-8349067

  6. Effects of short-term, medium-term and long-term resistance exercise 
    https://bjsm.bmj.com/content/bjsports/54/6/341.full.pdf

  7. The Effects of Aerobic and Resistance Exercise on Depression
    https://onlinelibrary.wiley.com/doi/epdf/10.1111/inm.70054

  8. How Does Your Mental Health Affect the Heart
    https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/how-does-your-mental-health-affect-the-heart

  9. American Heart Association Recommendations for Physical Activity
    https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

  10. Physical activity 
    https://www.who.int/initiatives/behealthy/physical-activity

  11. What Counts as Physical Activity for Adults
    https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html

  12. Exercise: How much do I need every day
    https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

  13. Physiological Responses and Adaptations to Lower Load Resistance 
    https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00578-4

  14. Optimum Dose of Resistance Exercise for Cardiovascular Health 
    https://link.springer.com/article/10.1007/s11886-023-01976-6

  15. Health Benefits of Resistance
    https://www.unm.edu/~lkravitz/Article folder/resistben.html

  16. Resistance Training for Older Adults https://www.nsca.com/contentassets/2a4112fb355a4a48853bbafbe070fb8e/resistance_training_for_older_adults__position.1.pdf

  17. Strength training for older adults: Benefits and sample exercises
    https://www.medicalnewstoday.com/articles/older-adult-strength-training

  18. Growing Stronger - Strength Training for Older Adults
    https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf

  19. Psychiatry.org - How Running and Resistance Training Can Help
    https://www.psychiatry.org/news-room/apa-blogs/how-running-and-resistance-training-can-help-depre

  20. How Many Minutes A Week Should You Do Strength Training
    https://fitness-n-health.com/how-many-minutes-a-week-should-you-do-strength-training.html

  21. How Long Should a Weightlifting Session Be
    https://www.loseit.com/articles/how-long-should-a-weight-lifting-workout-last/

  22. Mental Benefits of Stretching for Well-being 
    https://neurolaunch.com/mental-benefits-of-stretching

  23. The simple act of stretching 
    https://www.research.colostate.edu/healthyagingcenter/2021/06/23/the-simple-act-of-stretching/

  24. What Is The ACSMS Recommendation For Stretching Exercises
    https://wisehealthtips.com/what-stretching-exercises-are-recommended-by-the.html

  25. Physical Activity Guidelines: Recommendations for Flexibility
    https://pressbooks.umn.edu/sleepeatandexercise/chapter/physical-activity-guidelines-recommendations-for-flexibility/

  26. The Importance of Stretching for Physical and Mental Health
    https://midlandsportsrehab.com/the-importance-of-stretching-for-physical-and-mental-health/

  27. Anatomy Trains - Dynamic Education for Body-Minded Professionals
    https://www.anatomytrains.com/wp-content/uploads/manual/acsm.docx

  28. Safe Stretching Exercises for Older Adults
    https://fallpreventionfoundation.org/2025/04/27/safe-stretching-exercises-for-older-adults/

  29. Stretching Exercises for Seniors to Maintain Flexibility
    https://www.hingehealth.com/resources/articles/stretching-exercises-for-seniors/

  30. The Ultimate Guide to 10 Effective Stretching for Seniors in 2025
    https://fit-101.com/stretching-for-seniors/

  31. Combining Cardio, Strength, and Flexibility/Mobility Exercises
    https://blog.infs.com/2024/10/03/combining-cardio-strength-and-flexibility-mobility-exercises-for-overall-well-being/

  32. Create a Balanced Fitness Plan: Cardio, Strength & Flexibility
    https://www.verticalwise.com/how-to-create-a-balanced-fitness-plan-combining-cardio-strength-and-flexibility/

  33. How Can You Combine Cardio, Strength, and Flexibility for Optimal Fitness
    https://www.topinspired.com/combining-cardio-strength-and-flexibility-for-optimal-fitness/

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