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Training for Longevity: Why You Should Add Cardio to Your Routine

Writer's picture: DylanDylan

In my 10 years as a personal trainer, I've worked with countless clients who come to me with a variety of goals. But if there’s one goal almost everyone shares, it’s the desire to live a longer, healthier life.


So, if longevity is important to you, this blog is designed to give you some simple tips and guidelines for training to live healthier—and hopefully longer!


At Integra Fitness, most of our clients train with us two to three times per week for 45 minutes to an hour. We’re incredibly proud of everyone who makes the commitment to work on their health and fitness. The goal of this blog isn't to suggest you're not doing enough, but to encourage you to explore ways to move your body a little more.


The Case for More Movement

Humans were made to move more than just 1.5-2 hours per week. According to the CDC, the recommendation for weekly physical activity is 150 minutes of moderate-intensity exercise (like Zone 2 cardio), in addition to two strength training sessions.


As a huge advocate of strength training, I’ve always prioritized it in my own routine. But if we’re talking about living longer, I have to strongly recommend that cardio and conditioning work should be just as important—if not more so—than strength training.


Why Cardio Matters for Longevity

Strength training helps improve your quality of life by keeping you strong and capable as you age. It allows you to continue doing the things you love. Cardio, on the other hand, improves your heart health and supports your cardiovascular system, which is essential for long-term health and longevity.


If you're already exercising two to three times a week, adding extra cardio might seem like a big leap. The goal isn’t to add it all at once, but to gradually increase your activity level over time. You can work up to the recommended guidelines at your own pace.


Time Management: Fitting It In

Let’s break this down: most of us have about 112 waking hours each week, assuming we sleep 8 hours a night. If you work 40 hours a week, that leaves 72 hours of free time. If you can dedicate just 5 of those hours to exercise, that’s only 7% of your available time spent on improving your health and longevity.


If 5 hours a week sounds daunting, you can also break it down into smaller steps. A daily 22-minute walk, combined with your two weekly strength workouts, would put you on track to hit the goal.


How to Add Cardio

Now that you know you should be aiming for 3 hours of conditioning each week, let’s talk about how to do it. I recommend focusing most of your cardio on Zone 2 training. This is moderate-intensity exercise, where you can maintain a conversation but still feel like you’re working.


High-intensity workouts are great, but they can add stress to your nervous system, much like strength training. And since your body also deals with other stressors—like work, family, and finances—it’s important to balance everything out. Zone 2 cardio is a great way to add more activity without overloading your system.


You can do Zone 2 cardio on most gym equipment, like the treadmill, bike, or elliptical, as long as you’re at a conversational pace. Walking is also a great option, depending on your current fitness level.


Resistance Training for Longevity

For strength training, aim for two full-body workouts per week, focusing on basic compound exercises like squats, deadlifts, rows, and presses. These movements target multiple muscle groups and provide the biggest benefits for functional strength.


The Bottom Line

If you’re currently strength training, that’s fantastic! We’re proud of you for making that commitment. But if you truly want to train for longevity, you need to prioritize cardio as well. The ideal minimum is two full-body strength training sessions and 3 hours of cardio per week. Start small, and over time, you’ll reach your goals.



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