E284: How the Right Cardio Zones Improve Longevity for Busy Professionals Using VO2 Max with Danny King

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In this episode of The Art of Living Well Podcast®, hosts  Marnie Dachis Marmet and Stephanie May Potter, certified Integrative Health Practitioners, sit down with Danny King, Director of Performance and Recovery at Life Time Inc., to dive into the science of VO₂ max and zone training, and why they are among the strongest predictors of longevity and overall health.

Danny breaks down what VO₂ max really means, how it impacts cardiovascular health and mortality, and why women in midlife should pay attention. Together, they discuss the balance between high-intensity training and zone 2 training, the truth about cortisol and exercise, and practical ways to calibrate your fitness zones. The conversation also covers the rise of hybrid racing trends like Hyrox, fueling strategies for workouts, and the often-overlooked importance of recovery.

Whether you’re an endurance athlete, a weekend warrior, or simply focused on living a longer, healthier life, this episode will give you tangible takeaways to optimize your training and longevity.

What You’ll Learn in This Episode:

• What VO₂ max is and why it’s one of the best predictors of cardiovascular health and longevity.

• The difference between zone training levels (zone 2, zone 3, etc.) and how to find your correct training zone.

• The role of cortisol in exercise and why it’s often overstated.

• Fueling strategies before and during workouts to prevent “bonking.”

• The rise of hybrid fitness competitions like HYROX and why they’re especially beneficial for women.

• Why recovery, sleep, nutrition, and stress management are just as important as performance.

Noteworthy Quotes from the Episode:

• “VO₂ max is one of the best predictors of all-cause mortality. The higher your VO₂ max, the less likely you are to die early.” – Danny King
  
  

• “Most people only need 1 to 2 high-intensity workouts per week to see improvement.” – Danny King
  
  

• “Vary your intensity, do some easy workouts, some hard ones, and resist the pendulum swing of extremes.” – Danny King
  
  

• “Zone 3 training is often where people get stuck, it feels hard but doesn’t bring the real benefits of either low or high intensity.” – Marnie Dachis Marmet
  
  

• “Walking, yoga, and pilates are wonderful, but without some intensity we’re missing the balance our bodies need.” – Stephanie May Potter

Episode Breakdown with Timestamps:

[00:00] Danny King introduces VO₂ max and why it’s key for longevity

[03:32] Defining VO₂ max and why it matters for longevity and health

[09:23] High-intensity training, VO₂ max, and longevity

[16:38] Common mistakes with zone training (zone 3 trap)

[23:06] How VO₂ max testing works and where to get it done

[35:28] Breaking down training zones (zone 1–5) in simple terms 

[48:56] Recovery: sleep, stress management, and nutrition for performance

[53:37] Danny’s top tips: calibrate zones, vary intensity, balance your workouts

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Follow Danny King:
LinkedIn: https://www.linkedin.com/in/danny-king-15342162/
Instagram: https://www.instagram.com/dtraining/
Life Time Inc.: https://www.linkedin.com/company/lifetimeinc/
Life Time Trainers: https://www.instagram.com/lifetime.trainers/

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