Project Swagger with Robin Arzón
Sep 15, 2026 · 19 min · 15 segments
Real talk: hitting your daily steps is not having the effect on all-cause mortality that you want it to. I love that we're getting those step counts up, but I’m concerned that as we’ve been…
Robin ArzónHost
I like to say, you know you're in zone two when if somebody called you, they would know that you're working out, but you could continue to talk.
For another person, especially someone who is just starting out, it might be walking up one flight of stairs.
What will feel vigorous at the beginning of your movement journey is not gonna have that same effect once the adaptations occur.
So you have to consider based on that rate of perceived exertion, based on how it feels to be in your body, in that workout, in that movement practice in the moment and ask, does this feel vigorous? Could I hold a conversation or would it be too challenging to hold a conversation? You've likely hit that sweet, that vigorous sweet spot.
What does research say about the benefits of vigorous activity? Let's talk about it.
Pushing your cardiovascular system to work hard does something for your health that moderate exercise, like steps, cannot do.
Research suggests that even small doses of breathless activity can significantly lower cardiovascular and cancer mortality risk.
So like one minute in my Tabata class or HIIT run is equivalent to four to nine minutes of moderate activity.
And when we're talking about light walking, like light activity, one minute of vigorous activity is equal to 53 to 156 minutes of light intensity.
I like to say, you know you're in zone two when if somebody called you, they would know that you're working out, but you could continue to talk.
For another person, especially someone who is just starting out, it might be walking up one flight of stairs.
What will feel vigorous at the beginning of your movement journey is not gonna have that same effect once the adaptations occur.
So you have to consider based on that rate of perceived exertion, based on how it feels to be in your body, in that workout, in that movement practice in the moment and ask, does this feel vigorous? Could I hold a conversation or would it be too challenging to hold a conversation? You've likely hit that sweet, that vigorous sweet spot.
What does research say about the benefits of vigorous activity? Let's talk about it.
Pushing your cardiovascular system to work hard does something for your health that moderate exercise, like steps, cannot do.
Research suggests that even small doses of breathless activity can significantly lower cardiovascular and cancer mortality risk.
So like one minute in my Tabata class or HIIT run is equivalent to four to nine minutes of moderate activity.
And when we're talking about light walking, like light activity, one minute of vigorous activity is equal to 53 to 156 minutes of light intensity.
The rest of this transcript — segmented and speaker-labeled, so you land on the exact moment something was said
Search every transcript — by keyword, by phrase, or by meaning, across every show Radar indexes
Trends — what is surging across podcasts, measured against its own baseline
Alerts — when a name you follow appears in a newly indexed episode
No account is needed to search Radar.
