Understanding VO2 Max: How It Works and How to Improve It

In Short VO₂ max is the maximum amount of oxygen your body can absorb and use during exercise and is used to measure your aerobic fitness levels. But there’s much more to VO₂ Max than that and understanding more can help you learn valuable insights into your health, performance, and even longevity.

What is VO2 Max?

VO2 Max measures the maximum amount of oxygen your body can use during intense exercise. It’s calculated as milliliters of oxygen used per minute, per kilogram of body weight (ml/kg/min).

A higher VO2 Max indicates greater cardiovascular endurance, which means you can sustain higher intensities for longer periods.

VO2 Max is a good indicator of an individual’s body’s ability to efficiently use oxygen, with benefits that extend beyond performance in sports and exercise. It’s also linked to overall cardiovascular health(the health of the heart and blood vessels) and longevity.

How VO2 Max is Measured

VO2 Max is typically measured through a controlled exercise test, either in a lab or using wearable technology. In a lab setting, participants perform increasingly strenuous exercise (often on a treadmill or bike) while their oxygen consumption is monitored as it is used to figure out their vo2 max.

If you don’t have access to lab testing, many fitness trackers and smartwatches provide an estimated VO2 Max based on heart rate and activity levels. While these estimates are a lot less precise, they can still give an idea of your cardiovascular health.

Ways to Improve VO2 Max in Everyday Life

Interval Training: Interval training is a very efficient way of increasing your VO2 max as you quickly reach a high heart rate, unlike long runs where you tend to reach that point near the end of the run.
Mix Up Your Workouts: Vary your workouts to challenge your cardiovascular system in different ways. Include aerobic exercises like swimming, hiking, or rowing to keep your VO2 Max progressing.
Track Progress: If you have access to a wearable that estimates VO2 Max, use it to track improvements. Even if the data isn’t perfect, it can still give you a sense of whether your overall fitness is trending in the right direction.

Age-Related VO2 Max Decline

When getting older your vo2 max starts to decline. Age-related decline in VO2 Max is unavoidable but can be mitigated.

To mitigate this decline is pretty simple you have to exercise, stay active, and focus on increasing your VO2 max while you’re young. Doing this will slow the decline and put you on a higher baseline like a head start as you can see in the image below

Why This is Important:

Health and Longevity: Maintaining a higher VO2 Max as you age not only boosts your endurance but also improves your overall health and reduces the risk of cardiovascular diseases. Active individuals, even in older age, experience a better quality of life, can stay independent longer, and have a lower risk of age-related diseases.

Quality of Life: Active older adults with higher VO2 Max levels enjoy better mobility, strength, and physical function, allowing them to stay more engaged in daily activities and hobbies, which improves both physical and mental well-being.

You can read more about this in this article by Physiologicallyspeaking

The Link Between VO2 Max and Mental Health

Research suggests a link between VO2 Max and mental health. Cardiovascular fitness is increasingly recognized as a factor in cognitive function, mood regulation, and the prevention of mental health issues like depression and anxiety. Some studies show that individuals with higher VO2 Max levels exhibit better cognitive performance and are less likely to suffer from age-related mental decline.

Improving VO2 Max may not only benefit physical health but also provide a buffer against mental health challenges, making it a crucial factor for overall well-being.