February 22, 2026, 7:09 am | Read time: 4 minutes
Even short, intense bursts of activity in daily life can have measurable health effects. In an interview with FITBOOK, U.S. exercise scientist Brady Holmer explains why these stimuli work–and what a realistic weekly schedule should look like if you want to simultaneously improve VO2max, strength, and metabolic health.
FITBOOK: Recently, VILPA has been frequently discussed in the context of exercise. The acronym stands for Vigorous Intermittent Lifestyle Physical Activity, meaning short, recurring bursts of activity in daily life, such as climbing stairs or brisk walking. Why is this so effective for health?
Brady Holmer: “VILPA is not traditional training. People who incorporate short, intense phases of movement into their daily lives are likely somewhat healthier overall than those who only engage in very low-intensity activities all day. It provides the body with small additional stimuli. I still believe structured training is important. But these studies show that any opportunity to move a bit more intensely in daily life can make a difference.”
What happens in our bodies during this?
“Regular movement throughout the day helps keep blood sugar stable, and we know how important a well-regulated glucose level is for longevity. At the same time, oxygen consumption and blood circulation increase. Many people spend most of their day sitting. If, instead, you stand up every 30 to 45 minutes and incorporate a short, more intense activity, like climbing stairs, the blood vessels benefit, blood flow improves, and cardiovascular risk factors are reduced in the long term. These effects are likely reflected in the VILPA studies.”
»Some People Naturally Move a Lot, Others Do Not
Is this regular movement in daily life a natural need for some people?
“There are definitely people who naturally tend to move more. This is evident even when sitting. Some are constantly in motion, changing positions, standing up regularly. I am one of them. Sitting still for more than 30 minutes is difficult for me without getting up and moving. It seems like an innate tendency. These people don’t need reminders to be active; they do it anyway. At the same time, there are people for whom this is not the case. For them, external prompts can be helpful, such as a signal on their smartphone or watch reminding them to stand up and move.”
If you had to choose just one form of exercise for the rest of your life to maximize your health and lifespan, what would it be?
“If I really had to choose one thing, it would be endurance training. And I would probably choose the stationary bike. As much as I love running, I believe it involves a lot of wear and tear in the long run. The bike is easy on the joints, and you can do many intense intervals without significantly increasing the risk of injury. It’s safe, and you can do it indoors.”
»Endurance Training Requires More Time Than Strength Training
I would also choose endurance over strength training. The latter is important, but one to two hours a week seem sufficient for longevity.
“Many studies show that two strength sessions per week are generally enough to maintain or even build muscle mass and strength. Unfortunately, it’s different with endurance training. Especially as you age, you need to invest more time. For many middle-aged people, about 300 minutes per week is probably the minimum. And if the goal is to maintain a VO2max of 50, it requires even more: six, eight, or even ten hours of endurance training per week. It requires more time and simply a higher prioritization compared to strength training.”
About the Person
Brady Holmer is an expert in exercise and performance physiology. The American publishes the successful “Physiologically Speaking” newsletter, is a regular guest on international podcasts, and authored “VO2Max Essentials,” a guide on the importance of VO2max for health and performance. As an active marathon runner, he combines scientific analysis with personal competition experience.
If someone wants to cover everything, like VO2max, strength, and metabolic health, what would be an ideal weekly schedule in your view?
“I would recommend three endurance sessions per week–two at low intensity and one high-intensity–and two strength training sessions. The latter can be tailored to the goal: maintaining or building muscle. Additionally, I would plan one more day per week for another sporting activity, such as a recreational sport or in a hobby league. This leaves one day completely free. That would be an optimal schedule in my view.”