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With David’s help, I tried training like Harry Styles for a day last year, completing a session similar to the one above.

Belardo explains. The general recommendation, per the American Heart Association, is 150 minutes per week of moderately intense aerobic exercise or 75 minutes per week of vigorous activity.

By alternating work and recovery periods, you’re improving both your anaerobic system (which doesn’t require oxygen for short bursts of effort) and aerobic system (which uses oxygen to power ...