Core Metrics
The following metrics are the most important ones for longevity. Achieving a high score maximizes the likelihood of maintaining a good life quality.
Aerobic Capacity - VO2max
Why it matters
According to the American Heart Association , aerobic capacity (VO2max) is the strongest predictor of length and quality of life.
How to improve it
Every type of exercise (resistance , endurance , or interval) can positively impact aerobic capacity. However, the most significant one comes from medium and heavy intervals (i.e., Zone 4 and Zone 5) and medium or heavy endurance (i.e., Zone 3 and 4, respectively ).
Metabolic Rate
Why it matters
Weight gain is the principal driver behind the conditions that are most likely to reduce your quality of life (metabolic dysfunction , mobility problems, etc.). A high metabolic rate is the strongest shield against weight gain.
How to improve it
Hypertrophy resistance training is one of the most effective ways of improving your metabolism , with strength training and intervals being a distant second and third.
Fat-Burning Efficiency
Why it matters
A high-fat burn efficiency means that your cells have high mitochondrial density and improved oxygen absorption ability. These facts cumulatively indicate good cellular condition .
How to improve it
Base training, i.e. continuous training in zone 2, is one of the most effective mechanisms for improving fat burn efficiency. Other ways to improve it include fasting (i.e., 12+ hours per day), consuming certain foods (such as fatty fish), or increasing the consumption of healthy fats in general.