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

How much intensity should you bring to your cardio after 50, 60 or even 70? Based on the latest studies, the answer may surprise you.

We’ll take a deep dive into high intensity interval training, steady state cardio, max heart rate, zone training, and the impact that intensity can bring to longevity. We’ll also be examine the effect of VO2max, both having a high and a low VO2max, on longevity and aging. And finally, we’ll take a look at some different ways to improve VO2max.

Calculations for determining Max Heart Rate:
Fox Formula: 220 - Age
Gulati Formula: 206 - (0.88 x Age) — Women only
HUNT Formula: 211 - (0.64 x Age) — People who are active
Tanaka Formula: 206.9 - (0.67 x Age) — People over 40
Inbar Formula: 205.8 - (0.685 x Age)

Calculations for determining VO2max:
Miles: VO2max = (35.97 x miles) - 11.29
Kilometers: VO2max = (22.351 - 11.288
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Chapters & Timestamps:
Intro: 00:00
Types of Cardio Training: 00:36
Why You Should Bring Intensity to Cardio: 04:43
The Impact of VO2max on Aging: 06:49
The Longevity Guide & Coaching: 09:13
The Benefits of Bringing Intensity to Your Cardio Workouts: 10:56
Improving VO2max: 15:56
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Studies Referenced in this Video:
Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing:

Reversing the Cardiac Effects of Sedentary Aging in Middle Age-A Randomized Controlled Trial: Implications For Heart Failure Prevention:

High Shear Stresses under Exercise Condition Destroy Circulating Tumor Cells in a Microfluidic System:

Stubborn Exercise Responders–Where to Next?

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality:
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[marktapley]

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.

[danceofthedragonbydavidlee]

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

[grovepeate]

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.

[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."

[vinod.kaul.maverick]

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

[jacko.]

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-lucdupuis]

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

[louissatt]

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.

[davidgifford]

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.

[tombain]

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

[gem]

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'.

[wwoofthailand]

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

[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.

[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.

[joebeman]

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!

[stephenandrewsrealestatevi]

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?

[michaeltaylor]

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.

[bellakrinkle]

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

[heypauly]

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.

[timber]

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