The Best Type of Exercise for Mitochondrial Health, From an Expert

Tiny Engine, Big Job: Mitochondria are the powerhouse of your cells, and when they’re functioning properly, you’ll feel more energetic, recover better, focus harder, and have a stronger metabolic baseline. But your mitochondria feed off certain types of exercise.

How to Do It: Do two to three zone 2 workouts a week (a brisk walk, easy bike ride, swim, or steady jog), one to two short HIIT sessions, two strength workouts, and one to two active recovery days. The 80/20 split (mostly easy workouts, with a smaller set of difficult ones) is how elite athletes train, and it works the same for the rest of us too.

The Benefits: Studies in Journal of Applied Physiology and Frontiers in Physiology found two effective workouts for mitochondrial density and function: high-intensity interval training and zone 2 cardio. HIIT increases mitochondrial volume and number in muscle tissue. Zone 2 (exercise easy enough that you can still hold a conversation) drives the creation of new mitochondria. And strength training boosts the muscle that houses them all. These studies link improved cellular energy production to better metabolic health, recovery, blood sugar balance, and aging.