From Bob Shaw: #1 Predictor of Longevity & Quality of Life

#1 Predictor of Longevity & Quality of Life

Welcome back! In this issue we’ll dive into VO₂ max, which is the maximum amount of oxygen our bodies can use during intense exercise. It reflects how efficiently our heart, lungs, and muscles work together to sustain effort.

For adults—especially over 45—it’s the strongest predictor of longevity, brain health, and overall vitality. The higher our VO₂ max, the more energy, resilience, and capacity we have to live fully.

The Good News: it’s highly trainable at any age. Through structured aerobic conditioning we can increase our VO₂ max and dramatically upgrade our” healthspan” (living healthy and free from chronic disease).

If your goal is to live longer and better, improving your VO₂ max should be a key priority in your strategic aging process.

How Important Is VO2 Max?

For adults, and especially those over 45, VO₂ max is a critical biomarker. Why? Because it strongly correlates with vitality, metabolic health, cognitive function, and all-cause mortality. Simply put: the higher our VO₂ max, the more resilient and longer-lived we’re likely to be.

In a landmark 2018 study published by Journal of American Medical Association (JAMA) researchers examined the cardiorespiratory fitness levels of over 122,000 adults.

Key Findings:

• The top 10% in VO2 max had a 4-5X lower risk of all-cause mortality (meaning… dying of ANY cause including injury, accident, illness, etc.) than those in the bottom 10%. This benefit held true across all age groups, including those over 70

• The top 10% lived on average 8 to 10 years longer than the bottom 10%

Furthermore, several studies indicate the following:

Top 10% in VO2 Max

• Greater mobility and balance

• Sharper memory and cognitive function

• Higher energy, mood and life satisfaction

• More years of independent living

Bottom 10% in VO2 Max

• Higher rates of frailty, falls, and hospitalizations (see Muscle: Your Suit of Armor for Aging)

• More years of disability and dependence

• Faster decline in mental health and emotional resilience

Bottom line: VO2 max doesn’t just buy us time- it buys us time we can actually enjoy

How to Increase VO2 Max

“Zone 2” Cardio: On a scale of 1 to 5, with 1 being zero intensity and 5 being all-out effort, Zone 2 is “moderate” intensity cardiorespiratory exercise. While doing Zone 2 training, you should be able to carry on a conversation with minimal effort. Shoot for a total of 120 to 150 minutes of Zone 2 cardio per week (for example, 30 minutes 4-5X per week).

High Intensity Interval Training (HIIT): HIIT training is very effective to increase VO2 max because it pushes our cardiorespiratory system to its limit, forcing rapid adaptation (including increased mitochondria). HIIT training entails short bursts of high intensity, maximal effort followed by rest between sets. Any number of exercise modes can be used for HIIT training (hill/treadmill/stair sprints, Assault bike, calisthenics, heavy bag training, etc.).

Here’s a sample HIIT workout plan:

• Frequency: 2X per week

• Mode: Assault bike

• High Intensity Effort: :20 to :30 maximal effort bursts

• Recovery: :90

• # of Rounds: 4 to 8

• Total Weekly Minutes: Between 7 to 16 (or so)

NOTE: Before amping up your HIIT program, consider consulting with your cardiologist to see if they recommend any precautionary diagnostic tests.

Note For Beginners

If you’re not regularly doing cardiorespiratory exercise but are otherwise healthy, try starting with walking 3X per week for 10 minutes. After 2-3 weeks, increase the duration to 20 minutes per session. After another 2-3 weeks (if you feel ready), increase duration to 30 minutes and include an additional weekly session. Once you’re consistently doing 120 to 150 minutes of Zone 2 cardio per week, then start adding HIIT training.

Summing it up… VO2 Max, The #1 Predictor of Longevity & Quality of Live

VO₂ max is the single strongest predictor of longevity and quality of life—and the good news is, it's trainable at any age. Higher VO₂ max means more energy, sharper thinking, greater independence, and longer healthspan. Strategic aging isn’t just about living longer—it's about living better. Maintaining your cardiorespiratory fitness through Zone 2 training and smart HIIT training is non-negotiable if your goal is to Age Strong (and) Live Long!

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Until next time…