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General fitness and heart health

The mix of cardio, strength and movement that keeps you healthy for life.

3 min read

Part D. Train for your goal

Each chapter applies Part A to one goal. Start with General fitness if you are unsure, then read the chapter for your main goal.

For lifelong health, do some of everything: lift twice a week, move your heart most days, and sit less.

A balanced week

  • MonFull body
  • TueBrisk walk
  • WedCycle or swim
  • ThuFull body
  • FriWalk
  • SatSport or yoga
  • SunRest

150 to 300min

of moderate cardio a week[1]

2days

of strength training a week[1]

About 5x

higher risk of death with the lowest fitness versus the highest[2]

Builds heart fitness

  • Brisk walking, cycling, swimming
  • Sports and games
  • Stairs instead of the lift

Easy to forget

  • Long sitting without breaks
  • Only lifting, no cardio

Strong evidence

In 122,007 adults, low cardiorespiratory fitness carried a mortality risk as large as smoking or diabetes, with no upper limit of benefit.[2]

Key points

  • Lift twice a week, move your heart most days and sit less.
  • 150 to 300 minutes of moderate cardio a week is the target.
  • Low fitness carries a large health risk, and higher fitness showed no upper limit of benefit.

Up next

Sources

  1. [1] Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451-1462.
  2. [2] Mandsager K et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Netw Open 2018;1(6):e183605.

General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.