Curious On How To Gain More Life in 2026? VO2 Max is Your Answer

Rethinking Fitness Goals for a Longer, Healthier Life

As the calendar turns to a new year, the typical “New Year, New Me” tropes surrounding health and fitness usually involve cutting calories, and striving for unattainable fitness goals. While prioritizing your health is always an excellent goal, doing so in a way that is efficient and maintainable is key. We aren’t just looking to fit into an old pair of favourite jeans, we’re looking to be able to stay active through every stage of life, to keep up with kids and grandkids, and remain independent well into our 80s and 90s.

Why Longevity Matters More Than Aesthetics

With the fitness landscape currently being dominated by low-impact workouts like Pilates and Barre, there is a crucial piece of the puzzle missing from these workouts: heart-pumping cardio. While these workouts are wonderful in their own ways, they are simply not enough on their own for a well-rounded fitness routine that supports longevity and may not yield results when looking at health through a holistic lens. If you want a resolution that adds years to your life in the most efficient way possible, it’s time to look past the scale and focus on increasing your VO2 max.

VO₂ Max Explained: Your Body’s Longevity Engine

What is VO2 max? VO2 max is a measurement of the maximum amount of oxygen your body can utilize during intense exercise. Think of it as the size of your “internal engine”. This aspect of health and fitness is incredibly important as longevity experts have confirmed that VO2 max is perhaps the strongest biological predictor of a longer, healthier lifespan. 

VO₂ Max Explained: Your Body’s Longevity Engine

High aerobic fitness levels are associated with a significantly lower risk of cardiovascular disease, stroke, and even cognitive decline. For parents, this isn’t just about getting your cardio in, it’s about ensuring your “healthspan” (the years you spend in good health) matches your lifespan. Not to mention, focusing on increasing your VO2 max is empowering because it is a performance metric, not an aesthetic one. 

How Improving VO₂ Max Transforms Your Body and Mind

When you train to improve your VO2 max, your metabolic health improves, making your body more efficient at burning fat and regulating blood sugar. It also increases energy levels, meaning daily tasks like carrying groceries or a toddler feel easier. Additionally, high-intensity cardio has been shown to have a profound anti-depressant and anti-anxiety effect, increasing your mental resilience. 

Why Strength and Cardio Must Work Together as We Age

It’s tempting to pick a “side” of exercise and stick with it, whether it’s running, lifting, or Pilates. But as we age, the combination of strength and cardio becomes non-negotiable. Strength training protects our bone density and prevents muscle loss while also providing the structural integrity our bodies need. Cardio training ensures the heart and vascular system stay elastic and powerful. Without strength, you’re a powerful engine in a flimsy car frame. Without cardio, you’re a shiny sports car with a failing fuel pump. You need both to go the distance.

Intensity Over Hours: Smarter Ways to Boost VO₂ Max

Improving your VO2 max doesn’t mean you have to spend hours on a treadmill, it’s about intensity, not just duration. Here are three ways to start:

• The 80/20 rule: Aim for 80% of your cardio at a “Zone 2” effort (you can still hold a choppy conversation) and 20% at a high intensity.
• Incorporate 4×4 intervals: This is a gold standard for VO2 max. Four minutes of high-intensity effort (where you’re breathing hard), followed by three minutes of active recovery. Repeat this four times.
• Utilize heart rate technology: One of the best ways to ensure you’re actually improving is to wear a heart rate monitor during your workout. Tracking your zones in real-time allows you to see exactly when you’ve hit that high-intensity threshold. 

The Trifecta Workout: Strength, Cardio, and Time Efficiency

To make this work for a busy schedule, look for a ‘trifecta’ approach to your workouts. By rotating through treadmill intervals, total-body rowing for low-impact power, and strength training all in one hour, you solve the strength-versus-cardio dilemma in a single go. It’s the most efficient way to ensure no part of the longevity puzzle is left behind. 

A New Resolution for 2026: Train for More Life

This year, let’s stop resolving to be “less”. Let’s resolve to be more: more capable, more resilient, and primed for more life. Your future self will thank you.

Author

Jessica Bejcar
National Fitness Manager,
Orangetheory Fitness.