Weekly cardio training for three days

For a weekly cardio training routine over three days, Andrew Huberman and Andy Galpin offer valuable insights to balance cardiovascular and physical activity for overall health and fitness.

Weekly Three-Day Cardio Schedule

1. Zone 2 Cardio (Low-Intensity):

   • Aim for 150 to 200 minutes per week. Zone 2 cardio involves low-intensity activities like brisk walking or light jogging where you can hold a conversation. This is essential for cardiovascular health and is a good baseline throughout the week 1.

2. Zone 3 to 5 Cardio (Moderate to High-Intensity):

   • Perform a moderate-intensity cardio session for about 35 minutes where you are working at a pace where it's hard to hold a conversation, such as running or cycling 2.
   • Include a high-intensity interval training (HIIT) workout. This could be in the form of 1 minute of intense effort followed by 1 minute of rest, repeated across approximately 12 minutes. This helps improve VO2 max and overall cardiovascular fitness 2.

3. Mix of Cardio and Strength Training:

   • Integrate some level of strength training along with cardio. Andrew Huberman's personal routine hints at doing cardiovascular training alongside resistance workouts on alternate days for balanced development 2.

Additional Insights

• Physical Activity: Besides structured exercise, incorporate daily activities like walking, taking stairs, or using a standing desk to enhance total activity levels 1.
• Flexibility: Be flexible with your schedule. If commitments prevent you from following your precise routine, shift the workouts forward or backward by a day, ensuring all exercises are covered over the week 3.
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    1

    Exercise vs. Activity

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    2

    Cardiovascular Training Insights

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    3

    Flexible Fitness Schedule

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This mix aims to cover endurance, strength, and flexibility components crucial for comprehensive fitness.