Walk into any gym lately and you’ll see it: squat racks lining the walls, turf tracks, sleds, and kettlebells dominating the floor. Cardio machines? They’re there—but often collecting dust. Strength training is having a moment, and rightly so. It builds muscle, fuels metabolism, and helps prevent injury. But here’s what most gym-goers are missing: cardio is still king when it comes to how long—and how well—you live.
VO₂max: The Fitness Metric That Actually Predicts Your Lifespan
Forget six-pack abs for a second. If you care about staying sharp, strong, and disease-free into your 60s, 70s, and beyond, you need to understand one number: VO₂max. It’s a measure of how much oxygen your body can use during exercise, and it’s one of the strongest indicators of cardiovascular health and longevity.
“The higher your VO₂max, the lower your risk of dying from cardiovascular disease, metabolic disease, and even cancer,” says personal trainer Dustin Millhollen. “And the best part? You can improve it.”
Cardio Isn’t Dead—It’s Getting Smarter
Yes, treadmills and ellipticals are getting swapped out for ski ergs and air bikes. But that doesn’t mean cardio is dying—it’s evolving. Trainers are moving away from slow, steady jogs and toward smarter cardio strategies based on heart rate zones. The most valuable? Zone 2.
“Zone 2 is where the magic happens,” says coach Josh Berkovic. “It’s a low-intensity, fat-burning zone that improves mitochondrial health and builds your aerobic base. You’ll feel better, recover faster, and age slower.”
A brisk walk, a steady ride on an air bike, or even climbing stairs can get you there. You don’t need to be dripping sweat to make it count—just consistent.
Strength + Cardio = Long-Term Power
Strength training builds the engine. Cardio keeps it running clean. One without the other is like training a race car with no fuel system.
High-intensity intervals (think sprints or bursts on a bike) can also boost VO₂max fast. Millhollen recommends two to four minutes of work followed by equal rest, just once or twice a week.
“You don’t have to choose between weights and cardio,” says Berkovic. “The smartest approach is balanced—and personalized.”
The Bottom Line
If you want to live longer, move better, and feel stronger, cardio isn’t optional. It’s essential. Whether you’re chasing longevity, fat loss, or just a better mood, make space for both strength and cardio in your routine.
And next time you walk past the rower on your way to the bench press? Maybe stop for a few pulls. Your future self will thank you.
