At the Club, we emphasize holistic health, focusing on strength, cardiovascular fitness, recovery, and lifestyle habits. Scientific research continually highlights the importance of strength training, high VO2 max, sauna use, sleep, and cold baths in improving not just lifespan but also healthspan—the years you live with vitality and independence.
Let’s explore how these elements contribute to a longer, more energetic, and autonomous life.
Strength Training: Building Resilience
Strength training is essential for maintaining muscle mass and bone density, both of which naturally decline with age. Loss of muscle mass (sarcopenia) is linked to frailty, falls, and loss of independence. Regular resistance training reduces these risks and improves metabolic health.
Benefits: Increases metabolic rate, improves insulin sensitivity, and promotes better posture and balance.
Scientific Evidence: Studies show that adults engaging in strength training twice a week reduce the risk of all-cause mortality by 23% (NIH study).
High VO2 Max: The Key to Cardiovascular Health
VO2 max measures your body’s ability to use oxygen during exercise. A higher VO2 max is strongly correlated with cardiovascular health, endurance, and longevity.
Why It Matters: Higher VO2 max levels are linked to a lower risk of cardiovascular disease and all-cause mortality.
Scientific Evidence: A study published in The Journal of the American Medical Association found that individuals with a high VO2 max had a 45% lower risk of death compared to those with low levels (JAMA study).
Sauna: A Heat-Powered Boost
Regular sauna use is more than just a way to relax. It improves cardiovascular health, enhances recovery, and reduces inflammation.
Benefits: Increases heart rate similar to light exercise, improves circulation, and enhances endurance.
Scientific Evidence: Research from Finland shows that frequent sauna use (4-7 times per week) is associated with a 40% reduced risk of all-cause mortality and a 50% lower risk of cardiovascular diseases (PubMed study).
Cold Baths: The Power of Contrast
Cold baths, or cold-water immersion, have been used for centuries to enhance recovery, boost immunity, and increase resilience to stress. The contrast between hot sauna sessions and cold baths creates a powerful effect on circulation and recovery.
Benefits: Reduces muscle soreness, enhances immune function, and improves mental focus.
Scientific Evidence: Research shows that cold-water immersion can reduce inflammation and improve recovery by 25%, especially after intense physical activity (Cold Therapy Research). Regular cold exposure is also linked to improved mitochondrial function and a boost in metabolism, contributing to long-term health.
The Foundation of Recovery
Quality sleep is the cornerstone of recovery and overall health. Sleep deprivation is linked to a higher risk of chronic diseases, reduced cognitive function, and impaired physical performance.
Why It’s Essential: Sleep supports muscle repair, hormone regulation, and mental clarity.
Scientific Evidence: Adults sleeping 7-9 hours per night show a 20-30% reduced risk of all-cause mortality compared to those who sleep less than six hours (Sleep Foundation study).
The Bigger Picture: How They Work Together
The combination of strength training, a high VO2 max, regular sauna and cold bath use, and quality sleep creates a synergistic effect. Together, these habits:
Increase lifespan and reduce the risk of chronic diseases.
Enhance energy levels and physical performance.
Maintain autonomy and independence as you age.
Key Figures at a Glance
23%: Reduced mortality risk with regular strength training.
45%: Lower mortality risk with a high VO2 max.
40%: Decrease in all-cause mortality with frequent sauna use.
25%: Improved recovery with cold-water immersion.
20-30%: Reduced mortality with 7-9 hours of sleep.
We’re here to guide you in integrating these practices into your routine. Start by joining our strength training programs, using the infr
ared sauna and cold bath facilities, and taking part in our cardiovascular fitness classes. Track your progress with tools like VO2 max assessments, sleep tracking, and more.