How much cardio is recommended?

Andrew Huberman emphasizes the importance of incorporating zone two cardio into your weekly routine for optimal health. He recommends getting at least 150 to 200 minutes of zone two cardio per week. This type of exercise involves a level of activity where you are slightly winded but still able to hold a conversation. It is beneficial for cardiovascular health, brain health, and musculoskeletal health 1 2.

Key Points:

• Zone Two Cardio: Aim for 150-200 minutes per week.
• Intensity: Activity should allow conversation without gasping for breath.
• Integration: Can be achieved through daily activities like walking briskly, carrying groceries, or moving around at work.
• Overall Fitness: Combine with other forms of exercise like resistance training and higher-intensity cardio for a balanced fitness regimen 2 3.
  • 

    1

    Zone Two Cardio

    00:20:18
    
  • 

    2

    Zone Two Cardio

    00:16:28
    
  • 

    3

    Zone Two Cardio

    00:13:32
    

In summary, Andrew Huberman suggests making zone two cardio a regular part of your weekly fitness plan by incorporating it into your everyday activities, ensuring consistency and sustained health benefits.