3 days cardio activities based on cardio zones

Andrew Huberman and Andy Galpin discussed a general approach to integrating cardio into a weekly exercise routine. While they didn't outline a specific 3-day cardio plan, they emphasized the importance of combining structured exercise with regular physical activity for optimal health. The recommendation is to aim for 150 to 200 minutes of zone two cardio per week, which includes both exercise and physical activity like walking.

Here’s a way to structure a 3-day cardio activity plan focused on different cardio zones, supplemented by daily physical activity:

• Day 1: Zone Two Cardio

  • Perform low-intensity cardio like brisk walking or light cycling for about 45 to 60 minutes. This is the zone where you're able to carry on a conversation comfortably.

• Day 2: Zone Three Cardio

  • Engage in moderate-intensity activities, such as jogging or swimming, for 30 to 45 minutes. You should be slightly out of breath, but still able to speak in short sentences.

• Day 3: Zone Four Cardio

  • High-intensity sessions, like running or interval training, for 20 to 30 minutes. This should push your limits, making it difficult to speak more than a word or two.

In addition to these exercises, Andy Galpin suggests integrating more daily movement, like walking or "exercise snacks"—short, frequent exercises throughout the day—to meet the overall physical activity goal of 180 minutes per week 1.