Hero Image


Why do it

Enhancing the health of the cardiorespiratory system
(circulatory and respiratory systems primarily) can reduce your risk of several noncommunicable diseases3.


Adopt continuous physical activities involving major muscle groups (i.e. the legs) with the goal of increasing and maintaining heart rate at an appropriate intensity.

Types of activities

  • Walking/running
  • Swimming
  • Cycling
  • Group fitness classes


Start with low intensity activities and increase duration and intensity gradually, with a goal of sessions of 10 minutes or more in duration.


Increase the duration and intensity of your exercise sessions.


You may not need to alter your regimen. If you choose to increase volume or intensity, be careful no to overtrain2, ensuring you achieve balance across all five recommendations.


Accumulate up to 300 minutes of moderate-intensity aerobic activity per week (~43 minutes per day) or 150 minutes of vigorous-intensity activity per week (~22 minutes per day), or an equivalent combination of moderateand vigorous-intensity activity. Some
individuals (i.e. athletes) may wish to increase time and or intensity further.

Myohybrid™ approach

canfitpro's Myohybrid™ philosophy is an integrative approach for optimizing results in the most time efficient manner. As you progress along your path to optimal health, we encourage you to integrate activities. For example, approaches such as bootcamp, circuit training, and certain group fitness classes, amongst others, will allow you to simultaneously train multiple aspects of optimal health at the same time.

1It is normal to feel some soreness 1-2 days after exercising for beginners or those trying new activities. The soreness should not prevent daily function.2Overtraining is doing too much, such that your daily function is impaired. 3Non-communicable diseases may include cardiovascular diseases, cancers, respiratory diseases, and diabetes, amongst others. 4Hyper-mobility is the rare reduction in stability within a joint due to excessive flexibility.

For more information on these recommendations, references, or to contact canfitpro, click here.