Exercise and training

Adults should aim for at least 150 minutes of moderate activity plus two strength-training days each week. Here is how to organize that without living like an athlete.

Training articles

Exercise 6 min read

Creatine: the most studied—and misunderstood—supplement

Affordable, safe, and backed by hundreds of studies. Learn about dosage, timing, loading, and benefits beyond muscle.

Rafael Nunes, fitness professional · August 27, 2026

Exercise 8 min read

Strength training for women: a myth-free guide

Lifting challenging weights does not make women “too bulky.” It supports bones, body composition, confidence, and metabolic health.

Rafael Nunes, fitness professional · August 20, 2026

Exercise 8 min read

VO₂ max: the longevity marker most people never track

Cardiorespiratory fitness predicts health outcomes better than many routine measures. Learn how to estimate and improve it.

Rafael Nunes, fitness professional · August 14, 2026

Exercise 11 min read

Strength training for beginners: a 12-week plan that works

Strength is not just about appearance—it supports longevity. Follow a progressive three-day plan built around the movements that deliver the most value.

Rafael Nunes, fitness professional · August 8, 2026

Exercise 7 min read

Zone 2 cardio: the easy aerobic training that transforms fitness

Walking, cycling, or running at a conversational pace builds the aerobic base that supports nearly everything else.

Rafael Nunes, fitness professional · July 28, 2026

Exercise 5 min read

Daily mobility: 15 minutes to protect your joints

A simple sequence for hips, upper back, shoulders, and ankles—ideal for anyone who sits for hours and wants to move without pain.

Rafael Nunes, fitness professional · July 10, 2026