CARDIOVASCULAR FITNESS
Boost Your Endurance, Recovery & Lifespan
A well-functioning cardiovascular system is the engine that powers every movement, from walking upstairs to peak athletic performance. But more than that, it’s one of the most powerful predictors of longevity, metabolic efficiency, and physical resilience.
As part of the musculoskeletal longevity framework, Dr Sam Botchey places cardiovascular fitness at the heart of his Longevity & Performance Medicine approach. With deep expertise in Sport, Exercise & Musculoskeletal Medicine, he assesses not just the heart and lungs in isolation, but how cardiovascular function integrates with strength, mobility, and overall recovery capacity.
Why Cardiovascular Fitness Is Crucial for Longevity
VO₂ max (your maximal oxygen uptake) is one of the strongest predictors of all-cause mortality, even more than smoking status, obesity, or diabetes
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Cardiorespiratory fitness supports muscle endurance, joint preservation, and neurological function.
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Better circulation means more efficient nutrient and oxygen delivery to working tissues, aiding performance and post-exercise recovery.
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Poor aerobic capacity increases the risk of frailty, fatigue, and long-term decline — even in active individuals.
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Cardiovascular inefficiency places a greater strain on joints, ligaments, and muscles, leading to earlier breakdown.
Dr Botchey’s goal is to help patients protect and enhance this system, using precise assessment tools, metabolic insight, and structured interventions.
CARDIOVASCULAR FITNESS
Strategies to Optimise Cardiovascular Fitness
✔️ Structured Training Interventions
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Zone 2 Conditioning – Builds mitochondrial density and fat-burning capacity
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Threshold Training (Zone 3–4) – Increases lactate clearance and stamina
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HIIT – Time-efficient VO₂ max booster for advanced individuals
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Recovery Sessions – Deliberate low-intensity movement to support HRV and repair
✔️ Lifestyle & Recovery Optimisation
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Prioritise sleep, stress control, and breathing quality
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Use HRV tracking and wearable data to fine-tune training load
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Reduce alcohol, sugar, and inflammatory foods that impair endothelial function
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Maintain hydration and electrolyte balance during long or hot sessions
✔️ Nutritional & Supplement Support
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Nitrates (beetroot), L-citrulline, omega-3s , support vascular function
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Creatine and beta-alanine, endurance support in older or high-performing populations
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Iron and ferritin optimisation, for oxygen transport efficiency
✔️ Clinical Integration
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VO₂ testing and ventilatory profiling used to personalise exercise prescriptions
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Cardiometabolic blood markers assessed alongside MSK status for joined-up planning
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Coordination with trusted clinical exercise physiologists, if structured rehab is needed
At-Home Cardio Fitness Self-Checks
While lab testing is gold standard, the following self-checks offer early insight into cardiovascular fitness:
Self-Check - Target Range:
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Resting Heart Rate (RHR) - 50–65 bpm (lower = better, with exceptions)
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Recovery Heart Rate (1-min drop) ->20 bpm drop = healthy recovery rate
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3-Min Step Test or Walk Test - Time to full recovery reflects cardiorespiratory fitness
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Perceived Exertion During Activity - Low/moderate effort for basic tasks = good baseline
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Breath Hold Test (after inhale) -> 30 seconds suggests good oxygen utilisation
If these metrics are declining or difficult to achieve, it may be time for a formal cardiovascular assessment
Who This For?
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Athletes looking to fine-tune performance and endurance
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Professionals seeking energy and recovery optimisation
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Midlife adults noticing decreased stamina or increased fatigue
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Anyone with a family history of cardiovascular disease or metabolic syndrome
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Individuals preparing for major physical challenges (e.g. marathons, cycling trips, hikes)
Train Your Heart. Expand Your Healthspan
Cardiovascular fitness isn’t just about running faster, it’s about ageing better, recovering smarter, and living longer with vitality.
With cutting-edge diagnostics and expert clinical guidance, Dr Sam Botchey helps you turn your heart into a powerful longevity tool.