Aim for 10 minutes of vigorous exercise a day instead of 10,000 steps For most people, "vigorous" means exercising at around 80% or more of your maximum heart rate While both are certainly worthwhile, vigorous exercise likely gets you more bang for your buck And the data backs it up As one example: A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk These brief, intense bu
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Vigorous exercise delivers cardiovascular protection that light or moderate activity simply can’t touch The faster blood flow generated during vigorous exercise creates high shear stress on artery walls (a good stress that triggers powerful endothelial adaptations) This stress boosts nitric oxide and prostacyclin, improving vascular function Repeated over time, this makes arteries more flexible, more resilient, and more resistant to atherosclerosis The science is clear Cardiovascular health is b
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Vigorous exercise activates mitochondrial biogenesis in a way moderate training simply can’t When muscles can’t make energy fast enough, they demand new mitochondria to keep up High-intensity effort drives lactate production, activating PGC-1α to grow mitochondria that boost oxygen efficiency, glucose control, and lower oxidative stress The more intense the stimulus, the greater the adaptation _ From the latest episode of the FoundMyFitness podcast: "The Best Type of Exercise for Longevity (new
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