Cardiovascular disease includes conditions such as heart attacks, hypertension, and strokes. These develop when blood vessels or the heart become damaged by plaque buildup, high blood pressure, inflammation, or poor metabolic health. Many of these conditions are preventable through consistent exercise.
Aerobic exercise uses oxygen as the body’s primary fuel source. It relies on sustained oxidative metabolism in the mitochondria. Over time, aerobic training strengthens the heart, improves blood vessel flexibility, increases stroke volume, and enhances the body’s ability to deliver oxygen efficiently.
Anaerobic exercise is short-duration, high-intensity movement that uses energy pathways that do not rely on oxygen. It depends on glycolysis and phosphocreatine stores. Anaerobic training builds muscle, boosts metabolism, and improves insulin sensitivity.
Zone 1: Very light activity
Zone 2: Foundational aerobic zone that builds mitochondrial density and improves fat oxidation
Zone 3–4: Higher intensity, improves lactate threshold
Zone 5: Max effort, essential for improving VO₂ max
Research shows Zone 2 builds the aerobic base, while Zones 4–5 raise VO₂ max.
VO₂ max is the maximum amount of oxygen the body can use during intense exercise. It is one of the strongest predictors of longevity. Higher VO₂ max levels are associated with lower rates of cardiovascular disease and longer life expectancy.