Make this the year you commit to getting in shape, and aim for something manageable with endurance training that improves healthspan as well as lifespan.
If you want one number that predicts how well you’ll move, climb stairs and stay independent as you age, it’s VO2 max – the maximum amount of oxygen your body can use during hard effort. Higher VO2 max equals more endurance, better heart and lung function, and often a lower risk of cardiovascular disease and early death.
The good news is that VO2 max is trainable at 40, 60 and even 80. You don’t need a fancy watch, a lab mask test or to be a runner. You just need two types of cardio you can cycle through each week: Zone 2 and intervals. Make this the year you commit to getting in shape, and aim for something manageable with endurance training that improves healthspan as well as lifespan.
Step 1: Understand Zone 2. This trains your heart to pump more efficiently and your muscles to use fat for fuel. Over time, it helps with blood sugar control, blood pressure and stamina.
Examples of Zone 2 include a brisk walk, slow jog, light ruck (10 to 20 pounds), easy bike or easy row. Aim for 30 to 45 minutes per session, two to three times per week. If 30 minutes nonstop isn’t realistic yet, do 10-minute blocks and stack them.
For most adults, Zone 2 is about 60% to 70% of your estimated max heart rate, often calculated as 220 minus your age.
Even without a heart rate monitor, you can tell you are in Zone 2 if you are breathing (not gasping), can talk in full sentences, and finish the session feeling like you could keep going, not wiped out.
Step 2: Add intervals. These are short bursts where you intentionally get uncomfortable, followed by recovery. This increases VO2 max.
Intervals involve a hard effort, followed by recovery. For example:
• Warm up 5 to 10 minutes at easy Zone 2 pace.
• Go hard for 30 seconds (a fast walk uphill, a strong row, a hard bike spin, a quick jog).
• Go easy for 90 seconds.
• Repeat eight times.
• Cool down for 5 minutes on easy.
High-intensity intervals force your heart and lungs to operate near their limits for short windows. Research in older adults, including cardiac rehab patients, shows that interval-style training can safely and significantly improve peak aerobic capacity.
Safety notes:
• “Hard” should feel like a 7 out of 10, not a 10/10 sprint. You should never feel chest pain,
dizziness or shortness of breath; stop immediately if you do.
• If you’ve had a heart event, stent, uncontrolled blood pressure or are on beta blockers, get cleared by your doctor or VA provider before you start intervals.
Step 3: Create a training plan. You can walk, ruck, bike, row or do other exercises that use legs and raise the heart rate. An example might be:
• Day 1: Brisk walk or ruck for 30 to 45 minutes in Zone 2.
• Day 3: After a rest day, ride a stationary bike at Zone 2 for 30 to 45 minutes.
• Day 5: After a rest day, do 20 minutes of interval training.
That’s about 80 to 110 minutes a week. If you’re already active, you can add a second interval day, but most people make great progress on one.
You’ll know the plan is working when you notice your “easy” pace gets faster, the hill near your house or stairs doesn’t spike your breathing, or tasks like carrying groceries or luggage feel easier.
Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th District and Hollywood Post 43.
- News