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Advice on cardio can feel confusing, especially when the internet gets involved. Is working at a lower intensity a waste of time? Does walking count as cardio? How much HIIT is too much? All that noise is precisely why health consultant and Nike Master Trainer Joe Holder<\/a>\u2014who has previously worked with high-profile clients including Bella Hadid<\/a>\u2014says it might be time to rethink what cardio actually means.<\/p>\n \u201cThe term \u2018cardio\u2019 has become very broad and almost vague, whereas \u2018conditioning\u2019 asks a more useful question: how well is your cardiovascular system prepared to meet the different energy demands of life and training?\u201d says Holder.<\/p>\n \u201cWhen you look at it through that lens, you start to realize there are low-, moderate- and higher-intensity demands that we experience physically. Each intensity creates different adaptations in the body, but they all serve to feed each other if balanced appropriately.\u201d<\/p>\n This framing is helpful, he adds, because it removes the guesswork.<\/p>\n \u201cInstead of simply saying, \u2018I\u2019m going to do cardio\u2019, you can be more intentional and say, \u2018I\u2019m doing this type of conditioning at this intensity because I\u2019m trying to improve this specific quality\u2019.\u201d<\/p>\n What is the 3-2-1 Cardio Formula?<\/p>\n In other words, we need to view conditioning in three broad tiers, advises Holder: lower intensity, medium intensity and high intensity.<\/p>\n That\u2019s where the 3-2-1 formula comes in.<\/p>\n \u201cThe lower the intensity, the more you can do it\u2014so think three lower-intensity sessions a week,\u201d he says.<\/p>\n \u201cLower-intensity conditioning is your Zone 1 and Zone 2 work\u2014the type of steady-state movement you can sustain for longer periods of time, such as brisk walking<\/a>, cycling, easy jogging and hiking.\u201d<\/p>\n \u201cResearch suggests this type of training is particularly effective for improving aerobic efficiency [how well your body converts cardiovascular effort into speed or power], mitochondrial function [how cells generate energy], fat oxidation, cardiovascular health and recovery capacity,\u201d adds Holder.<\/p>\n \u201cIt also tends to create less fatigue, which means people can generally perform it more frequently while still supporting strength training<\/a> and body recomposition goals<\/a>.\u201d<\/p>\n Medium-intensity conditioning, meanwhile, is \u201cchallenging, but not all-out\u201d.<\/p>\n Holder says that on an effort scale of 1-10, it usually sits around a 6-8.<\/p>\n \u201cThis is where intervals often come into play, like working hard for two to four minutes followed by a recovery period. It essentially helps teach the body how to sustain harder efforts more efficiently over time.\u201d<\/p>\n High-intensity conditioning, then, edges towards an all-out effort, says Holder.<\/p>\n \u201cSupermaximal interval training pushes even beyond that feeling through very short bursts of maximal work\u2014think sprint intervals<\/a>, assault bike efforts, hill sprints or explosive circuits.\u201d<\/p>\n This type of conditioning is crucial, with research showing these methods \u201ccan significantly improve VO2 max, insulin sensitivity, anaerobic capacity, speed and power output in a relatively time-efficient way\u201d.<\/p>\n However, \u201cthey also create the greatest recovery demand and can interfere with your goals or recovery if overused\u201d, so moderation matters.<\/p>\n The idea of the 3-2-1 formula is to complete three lower-intensity, two medium-intensity and one high-intensity session each week, although you can adapt it depending on your schedule, goals and fitness level.<\/p>\n \u201cThe key is understanding that each tier has a role,\u201d says Holder.<\/p>\n How the 3-2-1 Formula Supports Body Recomposition<\/p>\n
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