1. If your primary goal is general wellness and longevity, a new study found that total aerobic activity predicts all-cause mortality and cardiovascular disease better than intensity.

2. The scientists analyzed the data of nearly 40,000 participants over a 12-year period. While there are benefits to training with intensity, getting enough movement is what matters most when it comes to strengthening your heart.

3. That’s not to say high-intensity cardio doesn’t have benefits (it does!). It’s a more time-efficient approach to fitness, and it can help prevent age-related decline. If you have specific athlete goals or sport-specific needs, the intensity of your training can play a big role in maximizing performance and achieving your goals. But stressing about how much time you spend in each cardio zone isn’t as effective as getting the cardio your body needs, regardless of the intensity.