New Delhi:Your body doesn't work the same way after you turn 40. Changes in energy. The recovery process slows down a little. And fitness, if anything, needs more thought than it did before. Not less.
At this point, a lot of people are told to do a lot of cardio. Take care of your heart. Keep moving. It makes sense. Dr. Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, says that advice is only part of the story. And sometimes, that space is important.
Why cardio alone isn't enough after age 40
On April 20, Dr. Vass talked about this on Instagram. He said that cardio is important, but it's not enough to rely on it alone.
He said, "It's not wrong to say 'do more cardio,' but it's not complete."
He used VO2 max, which measures how well your body uses oxygen when you work out, to explain this.
"VO2 max is the best single sign of death from any cause. That part is correct. And you train it with cardio. He said, "That's also true." After that, he said, "But this is what the research really shows." The second best sign of how long you will live is your muscle mass. And if you don't do resistance training, it goes down by three to eight percent every ten years after age 40.
As he said, the worry is simple. Cardio does not keep muscle. And if you keep losing muscle mass, your health will suffer. He said that in some cases, doing too much cardio without strength training can even speed up the loss of muscle.
What a balanced workout plan should really look like
The answer is not to pick between cardio and weights. It's about doing both things and doing them well.
Dr. Vass made it clear what people in their 40s should do every day. Organized, but not too much.
For your heart:
Cardio in zone two three to four times a weekA level of intensity that is conversation-able, but a little uncomfortableSession length About 30-45 minutesThis supports mitochondrial function and increases cardiac output which affects VO2 maxFor building strength:
Two to three times a week of heavy compound movementsSquats, deadlifts, presses, and rows are all good exercises.These support muscle mass, blood sugar, joint health and metabolic health.He summed it up in a stark warning.
“It’s not cardio versus weights. “The question is, are you doing enough of each in the right ratio?” he said. “Most people are heavy on one, and ignore the other. And that imbalance is where the danger is.”
The main point is not hard to understand. Cardio is helpful. Strength training is just as important. And after 40, you can't really afford to ignore either one.
Disclaimer: The tips and suggestions in this article are only meant to be helpful and should not be taken as professional advice. Before starting any fitness program or changing your diet, you should always talk to an expert.READ MORE: