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Episode 98: Capacities for Longevity Part 3: Cardio
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In this episode of the Movement Logic Podcast, we dive into cardiovascular health and the role of cardiorespiratory fitness in supporting longevity—especially for women as they age. We break down the science behind moderate and vigorous aerobic exercise, explain how it differs from strength training, and explore why both are essential for long-term health.
We also tackle some of the most persistent cardio misconceptions, unpack the physiological differences between strength and aerobic training, and share evidence-based strategies for integrating both into your routine.
Along the way, we offer personal insights and practical tips for building aerobic capacity—with a special focus on finding and sustaining moderate intensity. You'll learn how to gauge it using tools like RPE, the talk test, and heart rate zones.
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00:00 Podcast Introduction and Vocal Warmups
07:32 The Importance of Cardio Respiratory Fitness
11:01 Understanding VO2 Max and Its Benefits
13:45 Physical Activity vs. Exercise
23:36 The Role of Cardio Respiratory Fitness in Longevity
30:30 Aerobic vs. Anaerobic Exercise
34:35 Recovery and Adaptation
53:30 Biology of Cardio Respiratory Fitness
53:46 Aerobic vs. Resistance Training
59:43 Understanding Lactate, Lactate Thresholds, and Exercise Intensity
01:02:31 Training Zones
01:22:07 Moderate vs. Vigorous Intensity Exercise
01:44:13 Best Exercises for Aerobic Endurance
01:49:58 Combining Strength and Cardio Training
01:53:56 Cardiovascular Health in Women
02:07:42 Why People Hate Cardio and How to Overcome It
02:21:44 Conclusion and Final Thoughts
RESOURCES
Read JAMA Network Open about cardio and mortality risk
Listen to Long & Lean pt. 2
Read VO₂ max associated with reduction in all-cause mortality
Listen about exercise recovery
Read Burn about human metabolism by Herman Ponzer
Read Eve about evolution and the female body by Cat Bohannon
Read about cardiovascular disease and risk factors for women
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