{"id":12402,"date":"2025-06-25T02:55:14","date_gmt":"2025-06-25T02:55:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/12402\/"},"modified":"2025-06-25T02:55:14","modified_gmt":"2025-06-25T02:55:14","slug":"why-timing-and-consistency-matter-most-as-you-age","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/12402\/","title":{"rendered":"Why Timing and Consistency Matter Most as You Age"},"content":{"rendered":"<ul data-node-id=\"0\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"0.0\">A new study, involving nearly 800 older adults, points out the factors most associated with higher VO2 max. <\/li>\n<li data-node-id=\"0.1\">Researchers and experts explain how to increase VO2 max, especially as you age.<\/li>\n<\/ul>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-i9p093 emevuu60\">Numerous factors play a role in athletic performance. But at the top of that list is <a href=\"https:\/\/www.runnersworld.com\/training\/a64340697\/vo2-max-by-age\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a64340697\/vo2-max-by-age\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"VO2 max\" data-node-id=\"2.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">VO2 max<\/a>, a marker of <a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a63689605\/cardio-fitness\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/health-injuries\/a63689605\/cardio-fitness\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"cardiorespiratory fitness\" data-node-id=\"2.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">cardiorespiratory fitness<\/a> level. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"3\" class=\"css-i9p093 emevuu60\">More specifically, VO2 max is a measure of the total amount of oxygen you can take in and use during effort, but it\u2019s not only about how much comes in\u2014it\u2019s also about how well you utilize that oxygen, especially when you\u2019re at full force. The more you can optimize that process, the greater your speed and endurance.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"4\" class=\"css-i9p093 emevuu60\">VO2 max doesn\u2019t only play a role in your running, though. It\u2019s also linked to healthy aging, with <a href=\"https:\/\/article.imrpress.com\/journal\/FBL\/23\/8\/10.2741\/4657\/Landmark4657.pdf\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/article.imrpress.com\/journal\/FBL\/23\/8\/10.2741\/4657\/Landmark4657.pdf\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"studies suggesting\" data-node-id=\"4.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">studies suggesting<\/a> it\u2019s a strong predictor for <a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a44675181\/cardiorespiratory-fitness-cancer-risk-study\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/health-injuries\/a44675181\/cardiorespiratory-fitness-cancer-risk-study\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"longevity\" data-node-id=\"4.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">longevity<\/a> and overall health as we get older.<\/p>\n<p>Related Story<\/p>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"css-i9p093 emevuu60\">As runners, most of us want to <a href=\"https:\/\/www.runnersworld.com\/training\/a26066029\/increase-vo2-max\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a26066029\/increase-vo2-max\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"improve VO2 max\" data-node-id=\"7.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">improve VO2 max<\/a> to make hard efforts feel easier and to run faster for longer. And <a href=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/rest_activity_rhythms_and_their_association_with.780.aspx\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/rest_activity_rhythms_and_their_association_with.780.aspx\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"new research in Medicine &amp; Science in Sports &amp; Exercise suggests\" data-vars-ga-product-id=\"60834f33-4e9f-4653-a118-b9201420cd28\" rel=\"nofollow noopener\" data-node-id=\"7.3\" data-href=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/rest_activity_rhythms_and_their_association_with.780.aspx\" data-product-url=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/rest_activity_rhythms_and_their_association_with.780.aspx\" data-affiliate=\"false\" data-affiliate-network=\"\" data-vars-ga-product-price=\"$0.00\" data-vars-ga-product-retailer-id=\"949a22eb-12a1-4193-81da-20682780d45e\" data-vars-ga-link-treatment=\"(not set) | (not set)\" class=\"body-link product-links css-b8iqzl e1aq0z090\" data->new research in Medicine &amp; Science in Sports &amp; Exercise suggests<\/a> timing and consistency of daily activity could be the two most important aspects of increasing your cardiorespiratory capacity, especially as you get older.<br data-node-id=\"7.5\"\/><\/p>\n<p data-journey-content=\"true\" data-node-id=\"9\" class=\"css-i9p093 emevuu60\">In the recent study, researchers looked at data from the Study of Muscle, Mobility and Aging, done by the National Institute on Aging. They assessed metrics of rest-activity rhythms which are daily patterns of rest and activity, often linked to circadian rhythm, for 799 men and women (aged 70 and older) and evaluated associations between these metrics with VO2 max. They also examined when participants got peak activity, as well as intensity of activity.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"10\" class=\"css-i9p093 emevuu60\">\u201cWhat we learned is that the timing of activity, as well as the amount of activity, may be contributing to healthy aging,\u201d lead researcher <a href=\"https:\/\/physiology.med.ufl.edu\/profile\/esser-karyn\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/physiology.med.ufl.edu\/profile\/esser-karyn\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Karyn Esser\" data-node-id=\"10.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">Karyn Esser<\/a>, Ph.D., professor in the department of physiology and aging at the University of Florida, told Runner\u2019s World. \u201cWe found that those individuals who got moving earlier in the day demonstrated higher levels of cardiopulmonary fitness\u2014as measured by VO2 max\u2014as well as walking efficiency.\u201d<\/p>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-i9p093 emevuu60\">Basically, loading up activity early in the day and <a href=\"https:\/\/www.runnersworld.com\/beginner\/g34990360\/beginner-running-tips\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/beginner\/g34990360\/beginner-running-tips\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"staying consistent\" data-node-id=\"11.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">staying consistent<\/a> throughout the week (especially sticking to similar rest and activity times) could be game changing for VO2 max, particularly for older adults. As the researchers put it, being \u201crhythmic\u201d with predictable and consistent behavior can improve physiological function\u2014and your health.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"12\" class=\"css-i9p093 emevuu60\">Another factor researchers examined was called \u201chigher-amplitude activity\u201d compared to rest periods, which means that study participants who did more intense exercise during those <a href=\"https:\/\/www.runnersworld.com\/training\/a62941391\/morning-vs-evening-runs\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a62941391\/morning-vs-evening-runs\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"morning sessions\" data-node-id=\"12.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">morning sessions<\/a> had better cardiorespiratory fitness. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"13\" class=\"css-i9p093 emevuu60\">What\u2019s important to note is that activity included any type of movement, as long as it had some degree of intensity (not just moving in a leisurely way but adding some oomph to the activity). That could mean cleaning or gardening, in addition to walking or more formal exercise. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"14\" class=\"css-i9p093 emevuu60\">Esser noted that this study didn\u2019t include younger athletes to see if the association was relevant for them, but that may be tackled in future research. \u201cIn general, it\u2019s likely that it would be the case that maintaining a regular pattern of activity, done earlier in the day and with consistency, would contribute to healthier outcomes,\u201d she said. <\/p>\n<p>Related StoryOther Factors That Influence VO2 Max<\/p>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-i9p093 emevuu60\">In addition to early and regular exercise, previous research has highlighted other tactics for optimizing VO2 max, in participants in a wide range of ages. For example, a <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.14652\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.14652\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"meta-analysis in the Scandinavian Journal of Medicine &amp; Science in Sports\" data-node-id=\"17.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">meta-analysis in the Scandinavian Journal of Medicine &amp; Science in Sports<\/a> that looked at 24 studies with nearly 13,000 total participants, ages 18 to 84, found that HIIT (high-intensity interval training) conferred major benefits for VO2 max, with sprint-interval training significantly increasing cardiorespiratory fitness. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"18\" class=\"css-i9p093 emevuu60\">HIIT is commonly performed at about 80 percent of peak heart rate, while sprint intervals are more of an \u201call-out\u201d effort designed to get you to 100 percent of your VO2 max, the researchers noted. This type of max effort is beneficial for strengthening the heart and lungs, which enhances oxygen uptake and improves cardiovascular efficiency.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"19\" class=\"css-i9p093 emevuu60\">Mixing intervals with endurance sessions can get you even greater advantages, certified cycling and running coach <a href=\"http:\/\/www.simpleendurancecoaching.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"http:\/\/www.simpleendurancecoaching.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Paul Warloski\" data-node-id=\"19.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">Paul Warloski<\/a> of Simple Endurance Coaching told Runner\u2019s World. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"20\" class=\"css-i9p093 emevuu60\">\u201cWhen you take on a run that includes a longer distance that you can do comfortably\u2014being able to hold a conversation, for example\u2014it leads to metabolic adaptations that improve VO2 max,\u201d he said. For example, those adaptations include better ability for the heart to pump blood, which delivers more oxygen to muscles. \u201cWith <a href=\"https:\/\/www.runnersworld.com\/training\/a62852530\/what-is-high-intensity-interval-training\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a62852530\/what-is-high-intensity-interval-training\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"interval training\" data-node-id=\"20.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">interval training<\/a> on some days and endurance on others, your body will become more efficient at using oxygen in different training and race scenarios.\u201d<\/p>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-i9p093 emevuu60\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8997756\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8997756\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Research\" data-node-id=\"21.0\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">Research<\/a> in the International Journal of Environmental Research and Public Health looking at VO2 max in endurance athletes backs this up, and also adds that as you increase performance level through endurance training, the more stable your VO2 max can become over time. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"22\" class=\"css-i9p093 emevuu60\">A standard performance variable like sleep can make a difference, too. For instance, a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28502838\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28502838\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"study\" data-node-id=\"22.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">study<\/a> in the journal Physiological Behavior found that participants with better sleep quality and sleep duration had higher VO2 max values. That\u2019s because adequate sleep <a href=\"https:\/\/go.redirectingat.com?id=74968X1576258&amp;url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs11883-024-01207-5\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/link.springer.com\/article\/10.1007\/s11883-024-01207-5\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"has been linked to better heart function\" data-vars-ga-product-id=\"04a4e32f-8722-4677-b57a-6919913ecc33\" rel=\"nofollow noopener\" data-node-id=\"22.5\" data-href=\"https:\/\/link.springer.com\/article\/10.1007\/s11883-024-01207-5\" data-product-url=\"https:\/\/link.springer.com\/article\/10.1007\/s11883-024-01207-5\" data-affiliate=\"true\" data-affiliate-url=\"https:\/\/go.redirectingat.com?id=74968X1576258&amp;url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs11883-024-01207-5\" data-affiliate-network=\"{&quot;site_id&quot;:&quot;0edc3368-766f-4b81-be22-1eddee521647&quot;,&quot;metadata&quot;:null,&quot;network&quot;:{&quot;name&quot;:&quot;Skimlinks&quot;},&quot;product_metadata&quot;:null,&quot;afflink_redirect&quot;:&quot;\/_p\/afflink\/vqS3\/springer-the-role-of-sleep-in&quot;}\" data-vars-ga-product-price=\"$0.00\" data-vars-ga-product-retailer-id=\"0906eaa2-8da9-4c7b-a1c3-b7e4e9b2ae5a\" data-vars-ga-link-treatment=\"(not set) | (not set)\" class=\"body-link product-links css-b8iqzl e1aq0z090\">has been linked to better heart function<\/a> overall, which can affect the capacity for oxygen uptake during exercise. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"23\" class=\"css-i9p093 emevuu60\">With any factor that boosts VO2 max, the key is consistency, said Warloski. Whether you\u2019re adding early-morning exercise, focusing on sleep quality, or mixing intervals with endurance, progress comes not just with effort, but also from showing up and putting in the work\u2014week after week and month after month.<\/p>\n<p>Related Stories<img src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/06\/13f63123-214e-40fb-b2e7-2dfaa95b4028_1581450661.file\" alt=\"Headshot of Elizabeth Millard\" title=\"Headshot of Elizabeth Millard\" width=\"100%\" height=\"100%\" decoding=\"async\" loading=\"lazy\" class=\"css-o0wq4v ev8dhu53\"\/><\/p>\n<p>Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"A new study, involving nearly 800 older adults, points out the factors most associated with higher VO2 max.&hellip;\n","protected":false},"author":3,"featured_media":12403,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1198,210,6228,67,132,68],"class_list":{"0":"post-12402","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-service","11":"tag-united-states","12":"tag-unitedstates","13":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114741754168950105","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/12402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=12402"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/12402\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/12403"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=12402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=12402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=12402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}