Wellness Digest Wellness Digest

Cardio & Endurance

Fitness and nutrition articles on Cardio & Endurance, summarized from trusted, evidence-based sources: PubMed, Examine.com, ACSM, Mayo Clinic, Harvard Health, WHO.

Live High, Train Low: What Altitude Training Actually Does for Endurance Athletes
Endurance
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Live High, Train Low: What Altitude Training Actually Does for Endurance Athletes

Living at altitude while training near sea level can raise hemoglobin mass, and heat sessions help hold onto the gains once athletes come back down.

 Altitude and Hypoxic Training: Does Live High-Train Low Really Boost Endurance Performance?
Endurance
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Altitude and Hypoxic Training: Does Live High-Train Low Really Boost Endurance Performance?

Mechanisms, evidence, and practical guidance on altitude, duration, and who benefits from hypoxic training for endurance athletes.

 Minimalist and Barefoot Running Shoes: What the Evidence Says About Injury Risk
Running
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Minimalist and Barefoot Running Shoes: What the Evidence Says About Injury Risk

Barefoot-style shoes shift load away from the knee and onto the ankle and calf — a trade-off, not a cure, for runners.

 Polarized vs. Pyramidal vs. Threshold Training: What a 437-Athlete Meta-Analysis Reveals
Endurance
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Polarized vs. Pyramidal vs. Threshold Training: What a 437-Athlete Meta-Analysis Reveals

A Sports Medicine meta-analysis of 437 athletes compares polarized to pyramidal and threshold training: a VO2peak edge short-term, but no advantage on race performance.

 Zone 2 Training: Building the Aerobic Base for Performance and Longevity
Cardio
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Zone 2 Training: Building the Aerobic Base for Performance and Longevity

Zone 2 aerobic base training boosts mitochondrial density, VO2max, and is linked to lower all-cause mortality risk.

 Walking Done Right: Speed, Duration, and Posture for Maximum Health Benefits
Cardio
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Walking Done Right: Speed, Duration, and Posture for Maximum Health Benefits

Walking is underrated: 150+ minutes a week of brisk walking improves cardiovascular health, blood sugar and longevity — speed and posture matter.

 HIIT vs. Zone 2 Training: What Recent VO2max Research Actually Shows
Cardio
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HIIT vs. Zone 2 Training: What Recent VO2max Research Actually Shows

A 2024 umbrella review and 2025 Sports Medicine analysis compare HIIT and Zone 2 training for boosting VO2max and aerobic fitness.

 Heat Acclimatization for Endurance Athletes: How Many Days Do You Really Need?
Endurance
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Heat Acclimatization for Endurance Athletes: How Many Days Do You Really Need?

Evidence-based heat acclimatization: how many days, what adaptations occur, and active vs. sauna-based protocols for endurance athletes.

 HIIT vs. Steady-State Cardio for Fat Loss: What the Evidence Actually Shows
Cardio
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HIIT vs. Steady-State Cardio for Fat Loss: What the Evidence Actually Shows

A meta-analysis finds HIIT and steady-state cardio produce similar fat loss, but HIIT edges ahead on cardiorespiratory fitness gains.

 Polarized Training and VO2max: What the Science Says About the 80/20 Model
Endurance
EN
Polarized Training and VO2max: What the Science Says About the 80/20 Model

New research shows 70-85% low-intensity plus 15-26% high-intensity training may best boost VO2max in endurance athletes.

 Zone 2 Training: What the Science Really Says About Building Your Aerobic Base
Endurance
EN
Zone 2 Training: What the Science Really Says About Building Your Aerobic Base

A 2025 Sports Medicine review re-examines the evidence behind Zone 2 and its role in building an endurance aerobic base.