by Dana Cavalea January 17, 2018

1 Comment

Cardio is good for you right?

You know.. treadmill, elliptical, stationary bike?

Last week I was reading an article from FORBES HEALTH .. which talked about          "IT IS NEVER TO LATE TO REVERSE HEART DAMAGE " from being sedentary or not exercising your entire life..

The article went on to discuss folks in their 50s and 60s.. and how there were 2 test groups.. 

The first group performed basic cardio and basic low intensity "comfortable" exercise.. while the second group performed more aggressive, heart rate focused exercise.. forcing greater contraction of cardiac muscle fiber..


The second group saw an 18% increase in VO2 Max .. (their ability to utilize more oxygen while training..)

In addition, the "Stiffness" of the cardiac muscle decreased.. making for a HEALTHIER HEART..

So.. next time you are at your gym.. look around..

Look at how many people are taking the time out of their day.. "doing their cardio" with a cell phone or a magazine... 

That is not training.. 

That is moving.. but not training..

Now.. there are some benefits of moving.. (like circulation, blood flow, increased capillary count).. BUT.. you will still be "winded" walking up the steps and potentially exhausted tying your shoes...

So if you wish to improve your health... TRULY.. to a point where you can "FEEL" It..

You must build in higher intensity days when training..

You can start simply with a 30-30 Program...  

30 second Walk (or pedal) at a Comfortable Pace.. Then a 30 second Run (or pedal) at an UNCOMFORTABLE Pace... 

Very simple.

Give this a try...

How long you ask?

Start with 5 of these... then gradually increase to a 20-30 minute program...

The benefits will show themselves even with just 3 days per week!

Let me know how it goes!


** And.. you will be amazed at how your ENERGY improves.

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!

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