How much intensity should you bring to your cardio after 50, 60 or even 70? Based on the latest studies, the answer may surprise you.

We’ll take a deep dive into high intensity interval training, steady state cardio, max heart rate, zone training, and the impact that intensity can bring to longevity. We’ll also be examine the effect of VO2max, both having a high and a low VO2max, on longevity and aging. And finally, we’ll take a look at some different ways to improve VO2max.

Calculations for determining Max Heart Rate:
Fox Formula: 220 - Age
Gulati Formula: 206 - (0.88 x Age) — Women only
HUNT Formula: 211 - (0.64 x Age) — People who are active
Tanaka Formula: 206.9 - (0.67 x Age) — People over 40
Inbar Formula: 205.8 - (0.685 x Age)

Calculations for determining VO2max:
Miles: VO2max = (35.97 x miles) - 11.29
Kilometers: VO2max = (22.351 - 11.288
VO2max calculator: https://exrx.net/Calculators/MinuteRun
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
“THE LONGEVITY GUIDE” ONLINE COURSE:
https://www.lancehitchings.com/the-fo...

WEBSITE:
https://www.lancehitchings.com

LONGEVITY COACHING:
https://www.lancehitchings.com/webina...
PATREON LINK:
Patreon:
  / lancehitchings  
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
SOCIAL MEDIA LINKS:
YouTube:
   / lancehitchings  
Facebook:
  / lancehitchings  
Instagram:
  / lancehitchings  
X (Formerly Twitter):
https://x.com/LanceHitchings
LinkedIn:
  / lancehitchings  
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
AFFILIATE LINKS:
Trudiagnostic / Discount code: LANCE
https://www.trudiagnostic.com

Renue By Science / Discount code: LANCE10
Product Links: https://alivebyscience.com/all-produc...

DoNotAge / Discount code: LANCE
Annual Subscription: https://donotage.org/subscribe/
Products: https://donotage.org/products/

Perfect Amino / Discount code: HITCH10
http://affiliates.bodyhealth.com/idev...

Get a free month of Whoop using this link: https://join.whoop.com/35071A
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Chapters & Timestamps:
Intro: 00:00
Types of Cardio Training: 00:36
Why You Should Bring Intensity to Cardio: 04:43
The Impact of VO2max on Aging: 06:49
The Longevity Guide & Coaching: 09:13
The Benefits of Bringing Intensity to Your Cardio Workouts: 10:56
Improving VO2max: 15:56
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Studies Referenced in this Video:
Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing:
https://jamanetwork.com/journals/jama...

Reversing the Cardiac Effects of Sedentary Aging in Middle Age-A Randomized Controlled Trial: Implications For Heart Failure Prevention:
https://pubmed.ncbi.nlm.nih.gov/29311...

High Shear Stresses under Exercise Condition Destroy Circulating Tumor Cells in a Microfluidic System:
https://www.nature.com/articles/srep3...

Stubborn Exercise Responders–Where to Next?
https://www.ncbi.nlm.nih.gov/pmc/arti...

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality:
https://www.nature.com/articles/s4159...
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••