Cardio and Energy

Walking, running, cycling and other practices for conditioning and stamina.

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Composição dividida com mulher caminhando em esteira inclinada em ambiente interno e homem correndo ao ar livre à beira d'água com cidade ao fundo.

Cardio and Energy28/09/20266 min read

Incline walking or light jogging: how to compare intensity beyond speed

Speed alone cannot compare incline walking with light jogging. Learn how incline, perceived exertion, and the talk test help interpret relative intensity without turning the compar...

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Mulher correndo em um parque ao entardecer, olhando para um relógio esportivo, com indicadores visuais de talk test e frequência cardíaca ao lado.

Cardio and Energy02/09/20267 min read

Zone 2 without a magic formula: how to combine the talk test and heart rate

A practical guide to estimating aerobic intensity by combining speech, heart rate and individual context instead of treating percentages as absolute rules.

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Mulher caminhando em parque com silhuetas sobrepostas que representam alternância entre trechos de ritmo rápido e leve.

Cardio and Energy27/08/20268 min read

Does the Japanese 3-3 walking method work? What the original study compared and how to adjust the pace

The 3-3 method has evidence for improving fitness and strength, but the original study compared intervals with 8,000 steps, not 10,000.

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Mulher caminhando em parque urbano consulta relógio inteligente; marcadores visuais indicam 3.200, 7.000 e 10.000 passos, e um celular mostra o progresso diário.

Cardio and Energy15/08/20268 min read

How many steps per day? How to interpret 7 thousand, 10 thousand and your starting point

Seven Thousand Steps may be a useful reference, but it is not a universal recipe. Here's how to use your starting point, intensity, and strength training to set a realistic goal.

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