Why Cardio Alone Isn't Enough for Longevity After 40, According to a Health Expert
Longevity doctor explains why ‘do more cardio’ is not good advice for longevity after 40
Hindustan Times
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Dr. Vassily Eliopoulos, a longevity expert, advises that individuals over 40 should not solely focus on cardio for fitness. He emphasizes the importance of balancing cardio with resistance training to maintain muscle mass and enhance longevity.
- 01Cardio alone is insufficient for individuals over 40; muscle mass is crucial for longevity.
- 02VO2 max is a key predictor of all-cause mortality, but muscle mass declines significantly after 40 without resistance training.
- 03A balanced exercise routine should include both cardio and strength training.
- 04Dr. Eliopoulos recommends zone two cardio and heavy compound resistance training for optimal health.
- 05Imbalances in exercise types can increase health risks.
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As people age, their exercise needs change, particularly after the age of 40. Dr. Vassily Eliopoulos, a longevity expert and co-founder of Longevity Health, argues that the common advice to 'do more cardio' is incomplete. While cardio is essential for improving VO2 max, which is a strong predictor of longevity, muscle mass also plays a critical role. It declines by 3% to 8% per decade after 40 without resistance training. To enhance longevity, Dr. Eliopoulos recommends a balanced approach that includes zone two cardio—performed three to four times a week for 30 to 45 minutes—and heavy compound resistance training, such as squats and deadlifts, two to three times a week. He warns that focusing too heavily on one type of exercise can lead to health risks, highlighting the need for a well-rounded fitness routine.
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This advice can help individuals over 40 improve their overall health and longevity, potentially reducing the risk of age-related diseases.
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