Are You Ever “TOO OLD” To Do Intense Cardio Workouts? [2024]

[@marktapley7571]

I am 71 and recently went up from 1 mile to jogging 3 miles twice pet wk. Don’t pay any attention to calories but I know that my metabolism remains elevated into the next day after this zone 2 activity. Few weeks ago I checked my blood pressure and heart rate right after getting up in the morning , so at rest. 118/65 at 52 bpm. Think that is ok. Interesting information about lactate. Thanks for posting.

[@grovepeate3316]

I'm 79 and am doing hit after my strength training .I keep waiting for the heart pain but so far so good.I only sprint all out for 20 secs twice right now on a rouge battle bike.I am slowly progressing up.

[@mickwilliams3293]

While sprinting can be good, High intensity, training consist of intervals of 1-4 minutes at the intensity that you can maintain for that time period. It’s NOT an all out sprint effort. For increasing VO2 do 4 minutes at the highest effort that you can maintain for four minutes and then do an easy effort for four minutes and repeat for a total of four times . Do this twice a week, but not on consecutive days. Allow 2-3 days in between.

[@pauljones5933]

'So far so good,' fug around and find out...

[@danceofthedragonbydavidlee]

Iàm 75 and I jump rope almost every day as a warmup combining HIIT and steady state alternating.

[@markymark9197]

Do you alternate daily , weekly or just between activities? Thank you.

[@vinod.kaul.maverick]

Why do u say even 70? I am 73 and still running full marathons, swimming, cycling, gym!

[@randolphpinkle4482]

Traditional thinking. The paradigms have definitely shifted, but it's still for a minority of the population.

[@thomashugus5686]

Really impressed with marathons at 73! What time does it take you??

[@VTVT1306]

If that’s true, you’re re an exception. Most ex marathon runners I know of that age already have osteoarthritis.

[@issandour1840]

These remarks don't apply to people like you. You are an outlier. I'm over 70 and I still live like I am much younger. Keep doing what you are doing and don't worry about these remarks.

[@TheIgnacio777]

U r so awesome!!! I think this is for the vast majority of people that r far from your performance

[@RickyBernardo]

At age 69, about twice a week I go running for about 1-2 miles-but after the first mile, I build-in at intervals sprints that are uphill… This means about 1 min. up-hill, building to full-out for the last 20 yards, then to cruise (running backwards, in fact) down the hill again. Then I lift weights for another 30-60 minutes. I've noticed that pushing my body this way vastly improves my overall stamina and strength. I'm fortunate that my knees still seem to be in great shape.

[@brianmorris2643]

Yes, at that age, many of us have issues that limit intense running...have to work around these issues as best you can

[@RickyBernardo]

@@brianmorris2643 - Yep. I do know I'm fortunate that my legs-especially knees and hips-all still work just fine.

[@brianmorris2643]

@@RickyBernardo my brother is 82..11 years older then me and he can do it all also..if he wants too...won the gene lottery..I live by the philosophy, if you can't run, walk, if you can't walk..find a pool and swim . Most of us can also do some resistance training with light weights and or bands..

[@tombain5665]

Absolutely excellent understandable tutorial. Your style, pace of delivery and sincerity are all impeccable. Thank you for that teaching and content. Cheers Tom UK

[@bellakrinkle9381]

Yes, he really knows this stuff! It's impressive and encouraging to know that we can control our healthy lives.

[@davidgifford8112]

Another great presentation Lance. A note on calculated (or derived)VO2max. All formulas make assumptions based on sex, age and weight. The formula assumes you are “average” which may or may not be true. VO2max is the maximum uptake of O2 based on muscle mass. I have tried different formulae and methods, they can produce highly variable results. I’ve concluded that you need to know your “individual” muscle mass, as fat mass uses very little O2. Muscle percentage can be found by testing for your body composition (such as DEXA) or by impedance to then calculate your actual muscle mass and hopefully get more relevant results. The worst way to derive VO2max is using pulse, as provided by smart watches. Having looked at the data sets (Apple) there is a correlation, but it’s noisy with limited data points so (in my view) shouldn’t be used as a serious tool to track VO2max.

[@Grandpa_Boxer]

Took up boxing at 68. Hardest sport I've ever done. At 73, I compete and workout 6 days a week. The only thing stopping people is their "mind."

[@rolandomilian8471]

I’m 72 and have been boxing 5 days a week for the last two years and I feel great!

[@Grandpa_Boxer]

@@rolandomilian8471 If you compete, hope to see you in Vegas next Feb. 2025! Congrats on great discipline! I fight at 155 lbs.

[@mickwilliams3293]

@@Grandpa_Boxer, what is the organization that allows competition at our age? I am 71.

[@sk81947]

I am 77 and curious. What about head trauma?

[@gem3132]

I'm 65 and "run commute" to work 4 flat miles 1 day per week (45') and 4 home. The other 4 days I "bike commute" in 30'.

[@louissatt8497]

84 years old now still running but best 5k time at 70 was 21.41 best 5k time at 75 was 23.04 also I took up sprinting at age 72 won a few 100s and 200s in my age groups pb at 200m at age 75 34.6 and was still learning till I got struck down with prostate C.

[@dmcmac9619]

U r amazing! Your strength will see you through.

[@TomReich-k7z]

Love your videos. I always find they have relevant information and very encouraging. I’m 83 and was doing ultramarathons until periferal neuropathy forced me to stop. I turned to cycling full time and found I really loved it. I have now completed several centuries and now training to do a birthday ride of 84 miles in December. Keep up the good work.

[@joebeman8000]

The Norwegian 4x4 on an Erg rower is BRUTAL!! I do 3 minute intervals on the rower and am working up to the 4x4. Ha! I'm finding it to be a mental toughness exercise as much as physical!

[@LYSS89]

Do it on the treadmill...steepest incline.... then pick a speed that is constant but you'll be nearly drowning for air after a few minutes..4 on 4 off 4 times

[@davescott1491]

First time listener here. That was extremely well laid out and scientifically supported. Thanks Lance.

[@DonnaClements-l4m]

I can't even run for 60 seconds! Arthritis in my hip turns simple walking into an extreme sport for me! That said, I can assure you that improving the V FACTOR has now been added to my list of goals.

[@jacko.6625]

VO2 max includes kilograms of body mass in the denominator. It's obvious that two people running at the same pace are not using oxygen at the same rate if one weighs 260 pounds and the other weighs 160. The VO2 max estimators that do not include body weight cannot be valid.

[@jean-lucdupuis4452]

79 run steady 3 times a week 30 min with 3 hiit each time enough for me as i do other things one point i believe that you should do exercice that the body is made for running climbing lifting etc

[@parthoroy1864]

Very comprehensive and lucid , thank you. I am 73 and what really enthuses me is this concept of exercise snacks .

[@bellakrinkle9381]

I can't run, but I can do these exercise snacks on my Stairmaster.

[@peterbunker7165]

Excellent video, thank you. I'm a fairly fit 71 year old, and found it very useful. The Norwegian 4x4 sounds tough!

[@DavidTremblay]

Gruelling is the word you are looking for. But very satisfying and efficient I might say

[@michaeltaylor8204]

Never had a drivers licence i mean never driving. walked, cycled run all my life. im 62 did a four hr boxing session this week 30 secs on 30 off but continuolsy moving felt great step counter 25,000 did 2 hrs next day. i have no idea what my V0 2 max is. i get up in the morning and i just move all day..5ft 7 65 kilos excellent bloods thanks for video.

[@wwoofthailand]

Really great video ! Great explanation of of VO2 MAX . Thanks!

[@LanceHitchings]

Appreciate it!

[@heypauly2002]

I'm 67. I'm done with h i i t. I'm done with tempo and threshold. The only thing that drove my VO2 max up has been zone 2. Zone two and only zone two drove up my VO2 max.

[@briandriscoll1480]

Quite the contrary for this 69 year old. My workouts, formerly running but now cycling and rowing, are done largely in zones three and four. And over the past three months, my VO2 max has gone from 49 to 52+. Prior to this period, it held steady at 48-49 while I did less intense workouts.

[@IronHorsey3]

Phil Maffetone method and Mark Allen, Ironman is a major proponent.

[@ronbell7920]

@@briandriscoll1480 I think you are right. If one is "happy" at 49, no harm done. But, most of us would still like to improve that number it it is possible. Aging is without a doubt a huge challenge, we all "peak" then it is downhill the rest of the way! What I hate, "your in great shape for your age", I know that right now I still can get better than I am now. But, I will never be 30 again!

[@briandriscoll1480]

@@ronbell7920 Yup, age is great barrier. At age 42 my VO2max was lab-tested at 62. Twenty-seven years later, despite now working out longer and harder, it's a meager 52. At this rate...

[@ronbell7920]

@briandriscoll1480 no way to improve VO2 max without short, hard pain!

[@phfinlayson]

Love the VO2 Max calculation using the Cooper test, however is there one for a bike or stationary bike? I am not a runner, but peloton with the best. Thanks for all this amazing content.

[@LanceHitchings]

I'm not aware of any test using bikes. Getting a VO2 max test is probably best, but it involves running. But not for long.

[@noosphericaltarzan]

I am fifty this year and last year discovered I can run at a max speed of around 11 m/s. Trying to work on speed endurance now. I focus a great deal on base, though. Olympic weightlifting and kettlebell sport-like training in a HIIT style I think is what caused this. MHR goes WAY down as your heart valve grows to adapt to training, but you are then pumping a lot more blood into your muscles. By running at least 150-200 min Z2 (60-70, but 1x at 60-75), you will increase gas exchange in muscles by increasing capillaries. I do not look my age. I am a disabled veteran and am forced to train every day to avoid debilitating pain and fatigue. I think the reason for my fitness and appearance is this. If you can train every day, considerably, you will basically age backwards if you learn to manage fatigue.

[@peetyw8851]

I suggest to all of my contemporaries that they discuss getting an echocardiogram with their PCP if they’ve been a vigorous exerciser. At age 70, I had an ascending aorta aneurysm that dissected. Fortunately, the tear clotted, as I’d had no symptom identifiable of the tear. I had regularly exercised approaching my VO2 Max appropriately throughout my adult life. My PCP ordered an ultrasound based on age and exercise history. Should this be more routine with this age and exercise level?

[@njm3211]

I'm 72 and regularly ride my bike up hill for at least an hour a day. As for obtaining a ballpark VO2 max, I use my Garmin cycling computer. One can track one's VO2 over the course of several years.

[@SimonCurrey]

Great presentation. Lots of interesting insights. I am 70 in 2 months. Garmin vo2 42, resting hr 38. Run cycle OW SWIM.

[@lynnwilliams5432]

82 almost fell broke femur stem after 9 miles operated anterior hip replacement left leg titanium. Atrophied gluteus medius still on cane still do 4miles/day don’t want to wear out. Any suggestions about gluteus muscle?

[@LYSS89]

Cymru

[@stephenandrewsrealestatevi7138]

FINALLY!.. Someone who is not full of bullshit!.. I will do my best to honor you and incorporate what you teach as best I can... Love your way of speaking... Are you from NYC?... 68 year old senior softball player, and just getting started with a rutine... Any words of advice?

[@LanceHitchings]

Yeah, start slow. Baby steps. But keep challenging yourself. Personally, I think the biggest reason that people fail is because they expect huge change too fast. They don't achieve that huge change so they bag it. This'll take time, and the older you are, the longer it will take. Be patient. You'll get there. And no, I'm not from NYC. I'm from the other end of the continent. Portland, OR.

[@VTVT1306]

Thnx for this great info. A good wake up call for me, cause at 66 I mainly did resistance training. Which is more maintenance than real sport in my case. Gotta be boxing more, which is similar to HIIT and about the only way to do cardio for me.

[@garrett7101]

I fell into the same trap.. lifting and walking only - not pushing it enough. I already feel I can breath deeper and have more air only after increasing higher level cardio for a couple of weeks.

[@VTVT1306]

@@garrett7101absolutely. It feels good to try high cardio again!

[@BobWestgate-y2e]

Good clear and up to date information.

[@mindcache5650]

I’m 64. Because of a back surgery from playing rugby, I cannot run all- out. So I crank up the elliptical to a maximum of 30 then go Norwegian 4*4 . I mix this with swimming . I go all out for 50 metres * 10, with a 2 minute rest of slow swimming between intervals. Then it’s weights . All body each time for 2 hours but I breathe continually hard while doing it. I think swimming intervals are best because the heart and arteries have to pump blood to all of the extremities very fast. While running, elliptical, cycling is mostly leg- based.

[@Peter-dw5xq]

Vo2 max is a good marker of physical health and is strongly associated with longevity but it is not necessarily causitive. For example, people with a high Vo2max likely do not have diabetes, depression, cancer, osteoarthritis, ischemia etc. In animal models, extra exercise does not increase lifespan. The absence of disease increases longevity.

[@davidgifford8112]

Those that maintained a good VO2max or METs above 10 had a better average life expectancy but the cohort didn’t have a maximum LE any higher than the background population. This suggests (to me) that they were compressing their end of life morbidities, often referred to as “squaring the mortality curve”

[@sojournern]

Lance, while I enjoyed your video, you didn't actually answer the question you posed in the title. I was thinking you were going to say, yes, there's a time when it's too dangerous or no, there's never a time when you shouldn't do HIIT workouts. I get that there's great value to them, but if we never qualify that, than people might get the impression we should do them all the time, which is excessive. I personally do them 1x a week and love it, but I think doing them more than that is too much and you also need to do level 2 training.

[@david-pb4bi]

71 still compete in powerlifting competitions at high level. You can get cardio from lifting weights, if you know what you are doing. Resting heart rate mid fifties.

[@foodmonsterweightloss5886]

Delivered as promised - great job!

[@LanceHitchings]

Thanks.

[@KJSvitko]

You are what you eat. Your diet impacts your health. Lower stress, reduce obesity, get enough sleep and more exercise are key to a healthy life. Obesity in children and adults is rising across the world. Fast food and sugary drinks including fruit juices are contributing to the problem of poor health and obesity. Eat a healthy plant based diet and exercise regularly. Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices. Every adult and child should own a bicycle and ride it regularly. Regular exercise will help you sleep better. Yoga is a great stress reducer. Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game. A variety of stretching and other exercises help with increased mobility. Ride to work, ride to school, ride for fun. Every city should be a bicycle city. Speak up for bicycles in your community

[@freddyheynssens1950]

Why no eggs they are healthy.

[@KJSvitko]

@beemrdon52 Safe, protected bike lanes and trails are needed so older adults and children can ride bicycles safely. Separated bike lanes make cycling safe. Speak up for bicycles in your community.

[@Bass.Player]

When cells use oxygen to generate energy, free radicals are created as a consequence of ATP (adenosine triphosphate) production by the mitochondria. So it's a touchy situation, too much has shown to shorten lifespan and just right extends it. the ticket is what is right for you.

[@jackbuaer3828]

The first 200 4 minute milers lived to age 77 in one study discussed in the BMJ Men who walked briskly had a life expectancy of 86 according to UK biobank data referenced in the June 2019 mayo clinic proceedings. Does that comparison tell us anything?. Olympic Male Marathoners also had a lifespan in the 70s as well (not very impressive). Olympic Sprinters died earlier than the general population (definitely not impressive). See Lee-Heidenreich et al. BMC Sports Sci Med Rehabil 2017.

[@jackbuaer3828]

"Surprisingly, the athletes who took part in sports of high cardiovascular intensity had almost identical longevity rates as those who did low cardiovascular sports like golf." Olympians live longer than general population ... But cyclists no survival advantage over golfers. ScienceDaily, 13 December 2012

[@jackbuaer3828]

In the Copenhagen City Heart Study, Light and moderate joggers had lower mortality than strenuous joggers. There was a U-shaped association between all-cause mortality and dose of jogging as calibrated by pace, quantity, and frequency of jogging. Presumably, (my presumption), the strenuous joggers had better V02 max levels than the light joggers, but the strenuous joggers did not do that well, Neither did the moderate joggers. The lowest HR for mortality was found in light joggers (HR: 0.22; 95% CI: 0.10 to 0.47), followed by moderate joggers (HR: 0.66; 95% CI: 0.32 to 1.38) and strenuous joggers (HR: 1.97; 95% CI: 0.48 to 8.14).

[@jackbuaer3828]

Maybe V02 max is not all it's cracked up to be and maybe people like Attia have it wrong (with respect to its importance on lifespan)

[@jackbuaer3828]

In this paper, the greater the amount of light intensity exercise, the lower the HR. HR continued decreasing even after 850 minutes of exercise per week with little leveling off of the decrease in risk with increased exercise. Contrast this to intense exercise. We see risk increasing with intense exercise with HR increasing with levels greater than 200 minutes. per week .See figures 1a, 1b. O'Keefe et. al., Training Strategies to Optimize Cardiovascular Durability and Life Expectancy. 2023

[@jackbuaer3828]

​@@in2caffeine Attia clearly does his homework and I respect what he has to say. I read a lot of his articles and am influenced by them. However, I also do my own independent thinking based upon reviewing data. I would like to see Attia address the findings above. I don't think the answer is clear, but I am questioning the latest thinking that V02 max is the most critical factor for longevity. That premise seems to be way off base based upon the data I posted. Every single health and fitness channel seems to be on the VO2 max bandwagon without looking at lifespan data (as measured in years). That's a mistake in my opinion.

[@ScottSummerill]

Latest from Rhonda Patrick best is extended Zone 2.

[@DM-jt4rh]

Last I saw she mentioned non endurance athletes ie less than 8+ hours zone 2 per week should be doing around 50/50 HIIT / zone 2. Do you have a link to this?

[@joebartles3986]

I thought she always advocates HIIT not steady state zone 2.

[@LanceHitchings]

Hmmm. A couple of months ago she was pushing high intensity interval training as the best way to improve VO2 max, not Zone 2.

[@DM-jt4rh]

@@LanceHitchings yep

[@billmahan.]

I normally enjoy the videos but this one seemed to lack the energy and just went on and on. No offense, but I gave up on watching. The tempo was just too slow and still don’t know the right answer. Sorry, Lance. I know you put a lot of effort into these videos

[@tyanite1]

We know this, but it's worth repeating. How you think of an age is how you'll respond to it in others and how you will conform to it yourself. In India, for example, the adoption rules state that you can't adopt a child 2 years old or under if your combined ages are 82 or more. That's just 41 years old, each. The reason for this cutoff is the thinking about age that went into the making of the rule. They thought 41 was old and you won't live long enough to help the child grow to adulthood. You won't live until you're 59? How does that resonate with you? It reminds me of when we thought the Four Minute Mile was impossible. Now it is arguably a standard achievement for middle distance runners. We need to start thinking about what we'll be doing at 100 or 120 or 140. We will adjust and conform to our attitudes and opinions about it, just like any other number. You rock, Lance!

[@seals70]

Great job. Thank you

[@dmcmac9619]

Great content thank you

[@chas3997]

I do exercise between both stated methods( already cadio fit previously) ( steady & interval training ) mine consists of 1x4 10 minute cross trainer exercises at 50%-75% effort , resistance weights/machines in between & cadio seems to work I’ve lost 7kg 59yrs but I’m the fittest I’ve been for 30-40 years.

[@robz9988]

Isn't VO2 Max higher if you run compared to if you do it on a bike, as the running has more upper body movement? Not sure what the difference normally is.

[@castercam8510]

Ha..I'm 83 and still inline speed skating. But high intensity needs to be used sparingly. Not more than 3x per week I would think. The other 2 parts are frequency and duration. Lastly need time for recovery.

[@enatp6448]

Exercise snacks are definitely my preference. The Norwegian 4 x 4 sounds miserable at this stage of my fitness journey

[@MrAbbielover]

Lance, tried to book a conference call with you thru your link but it showed no availability in June and I could not move the calendar forward to look for a time in July. Can you help me

[@LanceHitchings]

That''s weird, I'm working to sort it out with Calendly. In the meantime, try this link: calendly.com/lancehitch/longevity-coaching-program

[@LanceHitchings]

Turns out, there were some conflicts with my personal calendar. I resolved those, and several dates and times have now opened up. You can use this link: calendly.com/lancehitch/youtube-zoom-calls

[@newyorkskier]

I suspect that it is not the VO2 Max that reduces all-cause mortality, but the fact that people with high VO2 Max generally leave a healthy lifestyle, eat well and exercise well. So it may not be that the VO2 Max is what is causing the longevity benefit, but other factors associated with the study group vs the control group. The study should have looked at what all other healthy things the study group does (like dietary habits, obesity, stress etc etc) and conversely what the control group does or does not. Only then can we draw a correlation. I suspect that if you improve other health parameters but have a poor VO2 max, you may still achieve the longevity benefits without a higher VO2 Max. Thins is a perineal problem with these kind of studies where they don't take into consideration other variables and then come to the wrong conclusion.

[@Runastasis]

Wow, you're 74! I would not have guessed anywhere near that.

[@petermorrison7454]

Fartlek sessions are equally as usefull for HITT

[@ratherrapid]

The vid unfortunately fails to ever get to the Q posed in the title, likely because the concern posed fails to occur to the younger researchers, and so, the research on the Q has yet to be done. V02 Max is but one measure of fitness. So,, sure, if u have a high V02 max that indicates u r fit and get the benefits of being fit. . If u r fit and have a lower V02 max do u still have the benefits? Being 77 wild guess u need be very careful with max efforts. The ideal amount of steady state cardio + weigthts for this age group has yet to be researched to my knowledge.

[@osint6372]

You need to check the resting heart rate as well.

[@jeromefeucht7572]

One very important component that I didn't hear you mention is the importance of the genetic factor. Some very senior trainees have good genetics and will never need to train as hard as others to sustain a superior longevity. The converse is also true. Well trained relatively young athletes have been known to drop dead on the field from cardiopulmonary factors. Wish I could tell you how much of a role it plays. I think that would be very valuable information for each of us. Nobody is the same! No two bodies are the same!

[@Unknown-hu4gf]

Bull...

[@DanielAlvarez-sl6yh]

Awesome 🙏👍👍👍

[@davidjanbaz7728]

Manual TM sprints up to 20mph for 10 seconds. Run masters track 800 meters

[@fitfrog65]

A lot of misinformation here. For example-the afterburner effect involves maybe a 2 or 3 calorie burn. Reduce intensity as you age, not increase ir or maintain levels is the best advice.

[@LanceHitchings]

I have to respectfully disagree. There's too much scientific evidence supporting the fact that intensity produces beneficial results, not harm, regardless of your age. And too many medical doctors and longevity researchers who agree with me.

[@fitfrog65]

@@LanceHitchings You are ignoring heart damage from intense cardio. Many older endurance athletes suffer from afib, sometimes resulting in sudden death. Its common in middle aged bike racers. Another problem is the likelihood of worn out joints resulting hip replacements and knee replacements. I'm 79 and have needed to greatly reduce intense exercise since my 60's. Intense exercise produced sleep disturbances, a skipped heartbeat (afib)and immune issues (even gum problems) i. All these issues disappeared with a reduction in intensity. What you consider science isn't really science since it hasn't been vetted by the scientific process. Science is a long process involving peer review, replication and careful examination. I hope no innocent is harmed by your recommendations.

[@simplydebes]

@@fitfrog65 Agree.

[@IslandFilmMaker]

Excellent! Good time to see this :)

[@thomashugus5686]

You won’t convince me that marathon distance running is good for your heart health and joints

[@LanceHitchings]

What!?! I never mentioned marathons in this video, in fact, it's the exact opposite of what I'm taking about. I'm talking about short burst of high intensity, not 2 or 3 hours of steady state.

[@thomashugus5686]

@@LanceHitchings sorry! I was responding to a message from an older gentleman that still is running marathon distance. I am 74 and ran marathons as a young guy and really I feel it is not good for the cardiovascular system. The shorter distances of steady state cardio and HIIT seems to be the way to go! Thanks for the great info!!

[@LanceHitchings]

@thomashugus5686 No worries.

[@quentincrisp6933]

Of course not especially if you haven't stopped in 40 yrs. I play tennis daily hanging with guys 30 yrs. younger who tire before I do.

[@KJSvitko]

Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.

[@KlavierKannNichtMehr]

bike riding in the countryside is probably better - provided there are protected bike lanes - than in the city, simply because the greater effort needed to ride a bile means that you are taking in anlot of exhaust fumes, which must be an added risk to your lungs. Per haps when all cars are electric the quality of our air in the cities will improve. Another factor than the studies focussing on physical fitness do not take into account is the sort of stress levels we have in our lives and the food we eat. So a former Olimpic runner now in hsi seventies, eating poor food and having problems with his/her partneror children, or financial difficulties, may be prone to earlier mortality than a non-drinking, golf-playing narcisstic former president... who knows? And anyway, it is not always how long you live, but what you have achieved in your life that matters. Do not get me wrong: I am 73, and have spent the last year losing weight through training andiet changes. Inam now into running and weights - but for menit is not about some abstract VOmax number, or how fast I an rund 800 m, it's about FEELING fit and mobile again, i.e., a better quality of life. Whether that will save me from dying - probably not.

[@pauljones5933]

Light makes right, train don't strain, start out slow and taper off. Intense exercise for seniors is not very bright.

[@marvinkamei7007]

better to be gentle to your self!! mental and physicallly.. just dont train too hard!!

[@markbateman9222]

You say that there are two types of cardio; steady state and HIT. But into what category does a workout such as 32x200 with 100 jog recovery fall into? It's not steady state - the pace is constantly changing - but it cannot be called High Intensity because of the number of faster efforts. Or sessions such as 20x 1 mniute with 1 minute recovery? Or 4x5 minutes with 2 minutes recovery? Your terminology is far too limited for a serious discussion.

[@kenmarriott5772]

The medical industry says it’s OK for your blood pressure to be higher as you age. This is wrong. The average blood pressure is higher but this doesn’t make it healthy. The maximum heart rate should be determined by your fitness.

[@defining.vitality]

Vo2 max is over rated. Better to focus on venous return. But what do I know Im only 49

[@LanceHitchings]

I've never heard of a biometric called venous return. What is it, how is it tested, are the tests readily available and how much do they cost?

[@billmahan.]

I hate to say it but this video seemed really slow. No clue what the recommended answer is. Trust me, I’d love to know but, sorry Lance. It’s usually more focused. I just didn’t feel like wasting so much of my time

[@Pepeekeo808]

I always listen to video at 1.5 speed.

[@250txc]

2:31 -- Forget this guys zones .. They are way too high for most of us who are watching here and just starting... Those top 2 zones are a joke... NO way anyone can see any differences in these MAX efforts when training... -- Not that his words are not correct to some degree, same as most any human words, but this guy is just using buzz words here to get you to click here.

[@MichaelEdwardWright1]

Heart attacks are not common in those who do not eat poisons (carbs).

[@Grandpa_Boxer]

Yep, also, high cholesterol is the secret killer.

[@ericdahl2915]

EPOC is overrated and causes many people to miscalculate their TDEE

[@evanshaw17]

What you are saying is extremely extremely dangerous! Read the latest studies by cardiologist who show that you should not do more than 20% intense exercise when your past 65 the reason being that it will hurt your heart and could cause death, it has definitely negative affects on you if you do more than that percentageif you do less OK but read up on things you’re saying things to people here on the Internet that are dangerous

[@LanceHitchings]

I read studies all the time, but I haven't heard of the one you're referencing, could you send a link? If you're saying that if you do intense exercise (at least zone 4 or 5) for 20% of your cardio workout in a week, and 80% at zone 2, then I agree with you. And I believe that's what I said in the video.

[@MrSpeady111]

A link to this please?

[@Zbigniew-qh3ts]

Im74didv02maxat35 Is thisok?

[@timber750]

Only masochists a (of any age) continue with cardio training after the research proving it does more harm than good.

[@gothops2632]

Why would anyone pay money to do your courses when so much of what you said in this video is BS?

[@JackThomas-t4m]

Don’t hide. If be of the bald get a wig

[@oldnatty61]

I'd never take fitness advice from a dude over 40, w/ a pot belly and manboobsd, both ears pierced, wearing a fitbit, and over complicating shit.

[@VTVT1306]

He is over 70 and in excellent shape for his age. So no need to hate.

[@chrismolemedia]

Some people are so unhappy with their own lives that it makes them feel a bit better if they can pull somebody else down.

[@salahalkhalifa3705]

He is giving an advise based on his long experience and his brain not base on his muscles.

[@oldnatty61]

@@salahalkhalifa3705 I believe in leading from the front.

[@Grandpa_Boxer]

He is sharing incredibly important data but it doesn't work on the "sofa."

[@rlaaudtjq]

It looks like you too need to make efforts to reduce abdominal obesity and build muscle.

[@walterdaems57]

Yes, I you start at 70, no if you continue from 14, 20, 30, 40.

[@LanceHitchings]

I'm going to assume you meant to say "if you start at 70..." Which is interesting, 'cuz that's just about how old I was when I started Orange Theory and when I started bring intensity to cardio. So, in my opinion, you're couldn't be more mistaken. That's just not my experience. Before that, I hated to do any type of exercise.

[@walterdaems57]

I’m not gonna say that you are wrong because exceptions confirm the rule. In general however I wouldn’t recommend intense cardio training beginning at the age of 70, 60, 50. All may turn out well for many but I’m pretty sure for many more it could result in adverse effects on their health. That said, working out, starting at 14 or 94 remains commendable, it’s the intensity part of the story that raises some concern. In short, let’s not start a discussion on something we don’t disagree about :)

[@lynnwilliams5432]

82 almost fell broke femur stem after 9 miles operated anterior hip replacement left leg titanium. Atrophied gluteus medius still on cane still do 4miles/day don’t want to wear out. Any suggestions about gluteus muscle?