Optimizing Longevity through Cardio & VO2 Max Training: Insights from Brady Holder

Key Areas of Focus:

1. Cardio vs. Strength Training for Longevity: Brady explores the relative benefits of cardiovascular versus strength training and emphasizes a balanced approach, noting that VO2 max (a marker of aerobic capacity) is closely linked to longevity.

2. Zone 2 Training: Zone 2 training, an aerobic intensity level that improves VO2 max, is emphasized for its versatility and impact on health, regardless of the exercise modality.

3. Reliable Sources and Methods for Staying Updated on Research: Brady shares his go-to resources for exercise and longevity research, which can be beneficial for anyone wanting to stay informed in the health and performance field.

4. Wearables and Tracking Cardiovascular Health: The session covers how wearable devices can be used to monitor cardiovascular trends, even if they lack absolute accuracy.

Key Discussion Points:

• Cardio vs. Muscle Strength for Longevity: Brady emphasizes that while both aerobic fitness and strength are important for long-term health, there’s a stronger body of research linking high VO2 max to reduced morbidity and mortality. Strength plays a crucial role in functional health (e.g., reducing fall risk and disability), but the benefits may level off sooner than cardio fitness. Holmer recommends pursuing maximal strength without letting it interfere with cardio training.

• Zone 2 Training and Exercise Modalities: Brady recommends Zone 2 cardio as an effective and sustainable method to improve VO2 max. He assures listeners that exercise modality — whether running, swimming, or cycling — doesn’t significantly impact the benefits as long as the intensity remains consistent. Running is often more effective for quickly reaching Zone 2 for most individuals, while swimming may require greater effort to reach this level.

• Curating Reliable Health Information: For staying updated on the latest in exercise science and longevity, Holmer cites “X” (formerly Twitter) as a primary source, where he follows reputable scientists and physiologists. He also listens to podcasts by experts such as Dr. Andrew Huberman, Dr. Peter Attia, and Dr. Rhonda Patrick for new insights in physiology and longevity.

• Practical Training Regimen for Longevity: For those new to structured fitness training, Holmer advises dedicating 3.5 hours weekly to exercise, with an emphasis on cardiovascular and strength sessions. His recommended breakdown includes:— 3 days of cardio (totaling 150 minutes) for aerobic health.— 2 days of strength training to maintain functional health and prevent injury.— 2 days focused on flexibility and mobility to support physical resilience and adaptability.

• Using Wearables for Health Metrics: Although wearables can over- or underestimate VO2 max by up to 10%, they are helpful for tracking general trends. Holmer notes that wearables are particularly valuable for identifying fitness patterns over time, providing a reliable way to monitor improvements or declines in aerobic capacity.

Actionable Recommendations:

1. Balance Cardio and Strength

2. Incorporate Zone 2 Training

3. Establish a Routine that Supports Longevity

4. Leverage Wearables for Progress Tracking

5. Stay Informed with Reliable Resources

Related Reading

• VO2max, a key predictor of longevity? - National Library of Medicine

• What’s your VO2 max? The answer could transform your health. - National Geographic

• The Science of VO2 Max For Longevity - Heads Up Health