Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima

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Is Running Bad For Your Knees?

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Asked which exercises people stop doing as they age but should keep, Dr. Estima's answer is immediate: sprinting. VO2 max — the body's oxygen processing capacity — declines 10% per decade without active effort, mirroring the 1% per year muscle decline. The Norwegian 4x4 protocol (four 4-minute intervals at 85–95% max heart rate, with 3-minute rests) is introduced as an evidence-backed solution. A study of women averaging 58 years old found a 10% VO2 max increase in just 8 weeks — and crucially, their mitochondrial efficiency gains were 69%, compared to 49% in 18–30-year-olds. The message is galvanising: ageing widens the gap but also enlarges the upside. It is never too late to start. ^{[1] — Dr. Stephanie Estima "A Norwegian 4x4 sprint protocol study on women averaging 58 years old produced a 10% VO2 max increase in just 8 weeks — and their mitochond…" 1:03:10 Play [2] — Dr. Stephanie Estima "Older women: 69% mitochondrial efficiency gain vs 49% in young: The same sprint protocol study found postmenopausal women achieved 69% mito…" 1:03:50 Play}