In our last post about cardio, we talked about why strength training is essential for fat loss, long-term function, and overall health, especially for busy adults. But let’s clear something up…
We’re not saying cardio is bad. In fact, when done intentionally and paired with strength training, cardio can be one of the most powerful tools for health, performance, and longevity. Like Dr. Peter Attia explains in Outlive, cardiovascular fitness is one of the strongest predictors of how long and well you’ll live. And the best marker for that? VO2Max.
🧠 What’s VO2Max?
It’s how well your heart, lungs, and muscles use oxygen during physical activity.
The higher it is, the fitter and more resilient you are.
It’s what lets you:
Keep up with your kids without needing to catch your breath
Recover quicker between sets at the gym
Protect your heart, brain, and metabolism as you get older
Reduce your risk of dying from any cause
Cardio isn’t the enemy. It’s actually a key ally, when done with purpose. When combined with smart strength training, it creates a complete, resilient, high-performing body.
We’re not here to demonize cardio. We’re here to help you use it the right way, so you can move better, feel better, and live longer.
Let’s clear this up…
Cardio isn’t about “burning calories.”
It’s about building one of the most important assets for your long-term health: cardiovascular fitness.
And if you care about living longer and staying active and strong as you age, you need to care about VO2Max.
“VO2Max is the single most powerful marker we have for how well you’ll age.”
— Dr. Peter Attia, Outlive
💡 So, How Do You Improve It?
The good news? You don’t need to become a marathon runner.
You just need a structured, weekly cardio plan that focuses on the two most powerful zones:
Zone 2: Steady, moderate effort (think: brisk walking, incline treadmill, slow bike ride). This builds your aerobic base.
Zone 5: Short, hard bursts (sprints, intervals). This pushes your VO2Max ceiling higher.
Simple VO2Max-Boosting Week (For Busy Adults)
Here’s a weekly cardio plan that works with your strength training:
Monday: 20–30 minutes Zone 2 (walk, bike, or incline treadmill at a pace where you can still hold a conversation)
Wednesday: 6–10 rounds of 30 sec hard effort (Zone 5) + 90 sec recovery (bike, rower, sled pushes, air runner)
Friday or Saturday: 40–45 minutes Zone 2 (ideally outdoor walk, hike, or bike ride)
As you improve you can increase the duration of your zone 2 cardio. This is just a basic guide for someone getting started.
Pro tip: Wear a heart rate monitor and keep Zone 2 around 60–70% of your max heart rate. If you can breathe through your nose and talk in short sentences, you’re probably in the right zone.
Why This Works
This combo improves your:
Heart efficiency (lower resting heart rate, more stroke volume)
Metabolic flexibility (better fat and carb usage)
VO2Max ceiling (higher output, better recovery)
Lifespan and healthspan (not just living longer—but living better)
Final Thought
At No Limit, we don’t do random workouts. We train with purpose.
Strength makes you capable.
Cardio makes you durable.
Put them together, and you’ve got a recipe for a body that performs, recovers, and lasts.
If you want help customizing your cardio to fit your life and goals, just ask. We’re here to guide you.
Didn’t see the last article, click the link to check it out….Ladies, Let’s Talk: Why Too Much Cardio Isn’t the Answer—And Why Strength Training Absolutely Is
