Staying fit after the age of 40 requires a more balanced approach than simply increasing cardio workouts, according to longevity specialist Vassily Eliopoulos. He explains that while cardiovascular exercise remains essential for heart and lung health, relying on it alone may not support long-term wellbeing and lifespan.
As the body ages, its needs change, making it necessary to adapt fitness routines accordingly. Many people over 40 are often advised to focus heavily on cardio to improve endurance and heart function. However, Vassily Eliopoulos points out that this guidance is incomplete when it comes to longevity.
A key factor in this discussion is VO2 max, a measure of how efficiently the body uses oxygen during exercise. Higher VO2 max levels are strongly linked to lower risks of mortality, and cardio training plays a crucial role in improving this metric. But there is another equally important factor—muscle mass.
Research suggests that muscle mass is one of the strongest indicators of healthy ageing. After 40, individuals can lose between three to eight percent of muscle per decade if they do not engage in resistance training. Excessive focus on cardio without strength work may even accelerate muscle loss over time.
To maintain overall health and longevity, a balanced workout routine is essential. Experts recommend incorporating moderate intensity cardio sessions—often referred to as zone two cardio—three to four times per week. These sessions typically last between 30 to 45 minutes and are performed at an intensity where conversation is possible but slightly challenging.
In addition to cardio, strength training should be included two to three times per week. Exercises such as squats deadlifts presses and rows help maintain muscle mass improve metabolism support joint health and regulate blood sugar levels.
The key takeaway is that fitness after 40 should not be about choosing between cardio and weights but about combining both effectively. A well-rounded routine that includes both elements can significantly improve long-term health outcomes and reduce risks associated with ageing.
It is important to note that this information is based on expert insights and should not replace professional medical advice. Individuals should consult qualified healthcare providers before making major changes to their fitness routines.