Is Dr. Peter Attia WRONG about the importance of VO2Max?

1- Swing Power Training
https://salutis.kartra.com/page/SWING-HARD-2
2- Snatch Power Training
https://cart.chasingstrength.com/ksk2
3- Clean + Jerk Power Training
https://go.chasingstrength.com/kettlebell-rmf-2022-full-aging/
Dr. Peter Attia, a top health podcaster, says VO₂Max is the #1 predictor of longevity. It measures your max oxygen uptake and reflects aerobic capacity, mitochondrial function, and heart health.
Some of his key points:
Use an 80/20 balance between Zone 2 and Zone 5 intensity
Train Zone 2 4 to 6 hours a week (optimally)
Train Zone 5 1-2x week, 60 minutes max
For optimal VO2Max training, you need to train your cardiovascular system approximately 5 hours a week.
And that’s my - and probably your - biggest problem.
Most of us don’t have 5 hours a week to allot for “just” cardio.
We still need to:
Strength train
Focus on joint health (stability, mobility, flexibility)
And -
Have a life.
It’s not that I disagree with Dr. Attia per se…
I just disagree with his approach.
Several reasons:
First, if you have lower back, knee, or hip pain, stiffness, or tightness, one of the best ways to MAKE IT WORSE is to engage in high repetition cardio.
Why?
It engrains those negative compensatory movement patterns and muscle imbalances deeper into your CNS (Central Nervous System) making them much harder to get rid of, and keeping you in pain longer.
And pain shuts down the normal functioning of your joints and muscles.
The more you train into and through pain, the faster you’re looking at a catastrophic injury or joint replacement.
Second, you require MUSCLE to move.
It’s a documented fact that men lose 10% of their muscle - predominantly fast-twitch muscle fibers - the ones for running faster, jumping higher, and lifting more…
At a rate of 10% per decade if not directly trained.
These are the ones that use the most energy.
And they are the fibers responsible for keeping your metabolism high - your ability to burn calories at rest.
Training your VO2Max trains your slow twitch (endurance) fibers.
And too much endurance training actually turns your fast twitch fibers into slow twitch fibers.
And that’s exactly the opposite of what we’re trying to do.
Third, too much cardio (relative the individual) increases circulating cortisol levels which decreases:
It lowers testosterone, increasing fatigue and muscle loss, especially in men over 40.
The number of fast-twitch muscle fibers you have… which are the ones you lose the fastest but need the most over 30
Increases fatigue… Which is a struggle for many men already, so we don’t need more of that!
CAN damage mitochondria IF programmed incorrectly… which doesn’t sound like that big of a deal until you realize that mitochondria damage → mitochondria death → YOUR death!
So, it’s not that I DISAGREE with Dr. Attia’s interpretation of the research…
I just DISAGREE with his solution(s).
They are HIGHLY impractical for most of us over-40 types.
Unless of course, you have all the time in the world, then you should go for it.
What should you do INSTEAD?
1- Focus on JOINT HEALTH
It’s a well known fact that the reason people end up in nursing homes (apart from Alzheimer’s and dementia) is that they lose the ability to move - they’re mobility.
Why’s that?
We’ll cover that in a second.
But first, get rid of your joint limitations to the best of your ability.
If you’re chasing that [INSERT YOUR PET LIFT HERE] but you’re constantly beaten up, sore, and in pain as a result…
You might want to rethink that.
You’re not going to win any gold medals or corporate sponsorships at your age.
(Said the pot to the kettle. Seriously, I’ve had to have this conversation with myself several times over the last 15 years.)
2- Focus on GETTING STRONGER
Work on strengthening those fast-twitch muscle fibers.
Then make them bigger.
Use the kettlebell Grinds - Press, Front Squat, etc., and keep your reps between 1 and 6.
You can also use the kettlebell ballistics and keep your reps around 10 to 12.
Doing so increases your metabolism and is another way to reverse / prevent sliding into a disease state like Type 2 Diabetes.
And as a result, you’ll increase your chances of living longer.
3- Focus on POWER TRAINING
Why?
Power training builds fast-twitch fibers and reaction time, often lost after 40
Kettlebells are awesome for this.
4- Focus on VO2MAX TRAINING
Now, fortunately, as you get better with #3 - Power Training…
You can “slide into” this type of training, depending on how you set it up.
“Yeah, but how well does it work compared to Zone 2 training that Dr. Attia recommends?”
Yes, several meta analyses* demonstrated HIIT - which, when you come right down to it - is a form of power training -
Was superior to MICT - Moderate Intensity Continuous Training - for improving VO2Max in older populations.
But you can still add in 1-2 Zone 2 sessions a week if you have the time.