Over the past two years, I have committed to strength training with unwavering dedication – so much so that I’ve been neglecting cardio, all in an effort to do the “healthier” thing.
Recently, however, I threw in a cardio class on a whim and was left utterly exhausted by the end. I realised I had been overlooking an important component of a balanced routine, and my workout regime was all out of whack as a result. As Dr Vicente Mera, a longevity expert, points out, to get the most out of physical exercise: “You need to work on strength, cardio and stretching without prioritising one over the other.”
To hammer the point home, Mera also shares this ffact: several scientific studies confirm a direct link between VO₂ max, the metric that measures cardio effectiveness, and longevity. “The higher the VO₂ max, the longer the life span, in both men and women,” Mera explains. “In fact, in middle-aged men, VO₂ max is a protective factor against mortality, independent of body mass index and certain healthy lifestyle habits.”
Higher levels of VO₂ max = longer life expectancy
“VO₂ max” might sound like something out of a physics or chemistry class (or maybe even a sci-fi film), but it refers to something simple and essential: the maximum amount of oxygen your body can utilise during intense exercise.
In other words, it’s your body’s power based on oxygen consumption, and thus a high value indicates greater endurance and aerobic capacity. “It’s like how we assess a car’s power based on its fuel consumption. A more powerful vehicle obviously consumes more gasoline, diesel, or electricity,” explains Mera, noting that stronger bodies have a higher value for this indicator because they consume more oxygen – and that also means better health and greater cardiovascular capacity.
Factors likely to bring this figure down include a sedentary lifestyle and inactivity, which “increases chronic diseases associated with ageing and death, as well as the quality and quantity of life,” says Mera. “In fact, former athletes, who have higher VO₂ max levels, also live longer than their control groups with lower VO₂ max,” he says.
How to measure and increase aerobic capacity
That said, there is some good news: you can easily measure your own VO₂ max. Most wearable devices (like the Apple Watch, Whoop or Samsung Galaxy ring) are able to easily track VO₂ max when you’re walking briskly, hiking or running.
As a benchmark, Mera suggests aiming to improve your average VO₂ max to at least 35 for men and 27 for women (in ml/kg/min). To increase this, it’s important to do more intense cardio training on a regular basis. Think skiing, running, cycling, swimming, boxing, skating, dancing or team sports. You can also work out on gym machines, such as elliptical trainers, treadmills, rowing machines, and stationary bikes.
The benefits of cardio
Of course, you needn’t rely on a fancy wearable device to track your cardio health. To maintain optimal cardiovascular health, the NHS generally recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. To know if you’re working hard enough during “moderate” cardio sessions, the general rule of thumb is that you should be able to comfortably hold a conversation while also breaking a sweat and breathing faster.
The benefits of cardio go well beyond getting sweaty. Not only does it bring a glow to your face – what the French call a “bonne mine” – it trains your heart and lungs to work more efficiently, improves energy levels, and can even boost mood and mental clarity thanks to the release of endorphins. In other words, regular cardio helps you feel better now while also investing in your long-term health.
