Important
Best ValueNutrition
The dessert with a cocoa-flavanol dossier.
Cost$4–8
TimeNone
EnergyEffortless
ImpactModerate
07ImportantEvidence: solid
Zone 2 cardio
150 min/week.
Priority Matrix
The numbers.
Four dimensions, scored 1–6, where six is always the good end: cheapest, quickest, easiest, highest impact. Priority is Impact squared, divided by what it costs you in energy, money and time.
CostFree
Time150 min/wk
EnergyChallenging
ImpactExtremely high
How sure we are
SolidGood trials pointing the same way.
Kept separate from the priority score on purpose: confidence in the evidence never raises how worth-it something is.
What we read
- Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women
JAMA · 2009
Across 33 cohorts and 102,980 people, each 1-MET higher fitness was associated with 13% lower all-cause mortality and 15% lower coronary events — a comparison between different people, not a measured effect of training.
- The Physical Activity Guidelines for Americans
JAMA · 2018
The 2018 US guidelines land on 150–300 minutes a week of moderate aerobic activity — the dose range this card's 150 min/week sits at the floor of — as the amount associated with lower mortality.
Research from University of South Carolina · US Department of Health and Human Services. We cite their published work. They have no involvement with Anew.
Where this falls down
Still unknown. Zone 2 is a convenient label for conversational-pace aerobic work; no trial has shown that training at a specific lactate threshold beats any other moderate-intensity program of the same minutes.
Topics
Where it fits.
Related products
The gear.
Products that share a topic with this intervention. Same matrix scoring, same restraint.
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