How High VO2 Max Paves the Way to a Longer, Healthier Life

Cardiorespiratory fitness is vital for health

There are two aspects to consider for physical well-being: overall health and athletic performance. Both employ a distinct measurement for evaluation. Our lungs, muscles, and heart are crucial for this endeavor.

In both developed and developing nations, heart disease is the primary cause of death. Monitoring your heart health provides an accurate measure of your overall health. A single measurement can provide you with all the information you require.

Vo2 max. Sounds like something that belongs in a chemistry lab.

During high-intensity exercise that involves large muscle groups, VO2 max represents the maximum oxygen uptake. The ability of your heart and body to deliver oxygen and use it efficiently is one of the best tests to determine overall health and predict your probability of death. The higher your VO2 max, the longer you will live.

It sounds complex. A test which is applied in the sports science. They hook you up to several sensors and a breathing mask and run you on a treadmill. We calculate your fitness and overall health by measuring your oxygen use in millimeters per Kg per minute.

It may seem like this test would be useless for everyday folk and only reserved for elite athletes, but with the invention of the fitness tracker, anyone can measure their Vo2 max. You do not need fancy machines or invasive testing. Technology advanced enough to fit on your wrist can track your health.

Higher Vo2 max leads to:

Increased cardiac output.

Increased blood volume.

Increased blood vessels to muscle.

Increased mitochondrial density.

People who have a high VO2 max usually have better metabolic health.

High VO2 max reduces obesity-related conditions like heart disease, diabetes, and certain cancers.

Physical activity promotes brain health by increasing blood flow, releasing neurotrophic factors, and lowering the risk of cognitive decline and diseases like Alzheimer's.

A high VO2 max can reduce chronic low-grade inflammation, linked to age-related diseases like cardiovascular disease, diabetes, and neurodegeneration.

Greater VO2 max improves muscle strength, endurance, and reduces age-related risks like falls and accidents leading to death.

Vo2max decreases with age.

Our lungs, heart and muscles atrophy, so to speak, as we grow old.

Despite this, there is a strategy to uphold a high level of oxygen utilization. Exercise. Maintaining and improving fitness increases oxygen usage. Doing endurance and resistance training can quickly make you stronger. In just a few weeks, your muscles, aerobic and anaerobic capacity, and heart and lung health can get better. Consistent training improves fitness levels.

Skeletal muscle training adaptations are important for sustained exercise, but the cardiovascular system also plays a significant role in limiting VO2 max for both young and elderly individuals.

What amount of physical activity is required to provide these advantages?

75 minutes of weekly higher intensity exercise

150 minutes of moderate-intensity exercise

5-min run generates the same benefits as a 15-min walk

25-min run is equivalent to a 105-min walk

You should perform a resistance training program on a minimum of two non-consecutive days per week.

To increase muscle size, lift weights at 60-80% of your one-rep max.

Do this for 3 to 6 sets of each exercise, doing 10 to 15 repetitions each time, every week. You know me, compound movements save time and work the entire body.

HIIT protocols lead to significant gains in VO2 max. You can do HIIT workouts with running, cycling, or bodyweight exercises.

Summary

Exercising regularly will make you live longer. And, if you stay fit when you're middle-aged, you're more likely to live longer. Being good at things like running and having powerful muscles helps you stay healthy. So, instead of just living longer, it's about being healthier and more functional as you age. Vo2 max is now an easily accessible metric to not only predict and measure fitness but also assess metabolic, heart, lung and muscle health. Track it, trend it and tailor your exercise program accordingly to optimize health outcomes and maximize improvements in VO2 max.