"Dr. Kevin Sprouse, owner of Podium Sports Medicine andmedical advisor for longevity clinic Eternal, has worked with elite athletes for more than a decade, helping them to achieve peak performance. He told Business Insider that the same science can help anyone live a longer, healthier life - by targeting factors like VO2 max and lactate threshold, key measures of fitness and endurance. His prescription for the best results - even on a tight schedule - is a mix of strength training, steady cardio, and interval training."
"The key here is Zone 2 cardio - exercising at 60-70% of your max effort, or a pace at which you can hold a conversation without getting out of breath. Zone 2 can help boost your VO2 max - the measure of how efficiently your body can use oxygen- a key indicator of heart health and fitness linked to better longevity. "You need to have a Zone 2 base," Sprouse said, to "build the machinery that allows you to get fitter.""
Three hours per week of targeted exercise can improve longevity when workouts combine strength training, steady endurance work, and higher-intensity intervals. Zone 2 cardio, performed at roughly 60–70% of maximum effort, builds stamina, supports heart health, and helps increase VO2 max, the body's oxygen-use capacity. Short, high-intensity intervals raise the lactate threshold and stress heart and muscles differently, improving performance. When time is limited, allocate about half of exercise time to Zone 2; with more weekly hours, favor 80% Zone 2 and 20% higher-intensity work. Mixing effort levels produces complementary stimuli for rounded fitness.
Read at Business Insider
Unable to calculate read time
Collection
[
|
...
]