Eating right, exercising, not smoking, getting good sleep – these are all well-known foundations for living a long, healthy life. But here’s one you may not have considered: your VO2 max.
Until recently, VO2 max (or maximum oxygen consumption) was a term only familiar to elite athletes. But it’s becoming more and more mainstream as an indicator of cardiovascular fitness and a strong predictor of longevity.
What is VO2 max?
VO2 max is the maximum amount of oxygen that an individual can utilize during exercise. It’s a measure of cardiovascular fitness that takes into account the body’s ability to consume and utilize oxygen during exercise. VO2 max is a useful tool for assessing an individual’s overall health and predicting the risk of chronic disease and mortality.
The importance of cardiovascular fitness
Cardiovascular fitness, or the ability of the heart and lungs to supply oxygen-rich blood to the muscles, is a crucial component of overall health and longevity. A strong cardiovascular system helps to reduce the risk of many chronic diseases, such as heart disease, stroke and diabetes, and can improve overall quality of life.
The link between VO2 max and longevity
Studies have consistently shown that higher VO2 max levels are associated with a lower risk of mortality. In a study of over 5,000 adults, researchers found that VO2 max was a stronger predictor of mortality than traditional risk factors such as smoking, hypertension and high cholesterol!
Another study of over 6,000 men found that those with higher VO2 max levels had a 50 percent lower risk of death from all causes compared to those with lower levels. These findings have been replicated in numerous other studies, demonstrating a clear link between VO2 max and longevity.
One of the reasons for this link is that VO2 max is a good indicator of overall physical fitness. Individuals with high VO2 max levels tend to have low body fat, high muscle mass and good cardiovascular health.
They are also more likely to engage in regular physical activity, which has been shown to improve overall health and longevity. Exercise helps to reduce inflammation, improve insulin sensitivity and strengthen the immune system, all of which contribute to a longer, healthier life.
Measuring your VO2 max
VO2 max measurement is typically done through specialized laboratory tests or using certain fitness devices. Here are a few common methods:
- Lab testing: The gold standard for measuring VO2 max is a graded exercise test (GXT) conducted in a laboratory or clinical setting. During the test, you’ll typically use a treadmill or stationary bike and wear a mask connected to a gas analyzer. The test starts with a warm-up, and then the intensity gradually increases. Your oxygen consumption and carbon dioxide production are measured to determine your VO2 max.
- Field testing: Certain field tests provide a reasonably accurate estimate of VO2 max without requiring lab equipment. The most widely used field test is the 1.5-mile run, commonly known as the Cooper test. You run as fast as possible, and your VO2 max is estimated based on your time and body weight. Other field tests include the beep test (shuttle run) and the 3-minute step test.
- Fitness trackers and wearable devices: Some modern fitness trackers, smartwatches and sports-specific devices incorporate sensors that estimate VO2 max. These devices use algorithms that analyze your heart rate, speed, distance and other relevant data during exercise to provide an estimate of your VO2 max. Although they may not be as accurate as lab tests, they can provide a useful indication of your fitness level.
It’s important to note that while these methods can provide valuable information about your cardiovascular fitness, they all have their limitations. For the most accurate and comprehensive assessment of your VO2 max, a laboratory test conducted by qualified professionals is recommended.
Improving VO2 max for longevity
Fortunately, VO2 max is not a fixed measure and can be improved through regular exercise. Studies have shown that even small increases in VO2 max can have significant health benefits. In a study of sedentary older adults, researchers found that a 10 percent increase in VO2 max was associated with a 15 percent reduction in the risk of mortality. Another study of middle-aged men found that a 1 MET (metabolic equivalent) increase in VO2 max was associated with a 13 percent reduction in the risk of mortality.
The most effective way to improve VO2 max is through regular aerobic exercise. Activities such as running, cycling, swimming and brisk walking have all been shown to improve cardiovascular fitness and VO2 max.
The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise per week, for optimal health and fitness. It is also important to gradually increase the intensity and duration of exercise over time to continue improving VO2 max.
Other factors that influence VO2 max
While regular exercise is the most effective way to improve VO2 max, there are other factors that can influence this measure. These include genetics, age, sex and altitude. Some individuals may have a genetic predisposition to higher or lower VO2 max levels, while age and sex can also affect the body’s ability to utilize oxygen during exercise. As we age, our bodies become less efficient at consuming and utilizing oxygen, leading to a decline in VO2 max. Similarly, men tend to have higher VO2 max levels than women, even when controlling for body size and composition.
Altitude can also affect VO2 max, as the lower air pressure at higher altitudes reduces the amount of oxygen available to the body. This can lead to a decrease in VO2 max, although the body can adapt to altitude over time, leading to an increase in this measure.
Maximizing your VO2 max
VO2 max is a valuable measure of cardiovascular fitness and a strong predictor of longevity. Higher VO2 max levels are associated with a lower risk of mortality and chronic disease, and regular exercise can improve this measure and lead to a longer, healthier life.
While genetics, age, sex and altitude can all affect VO2 max, regular aerobic exercise is the most effective way to improve this measure and improve overall health and fitness. By making exercise a regular part of our lives, we can improve our cardiovascular fitness and increase our chances of living a longer, healthier life.
If you’d like to discuss how to maximize your VO2 max – and your overall health and wellbeing using a functional medicine approach – get in touch. I am welcoming new patients at my functional family medicine clinic in Oklahoma City, as well as offering online consultations to clients across the country.