Calculating VO2max: The Ultimate Guide To Measuring Your Fitness
Being fit has an extremely low risk of premature death versus being unfit. VO2max (also written as V̇O max) is one of the most important measures associated with this fitness advantage. A VO2max test is a test of the amount of oxygen consumption your body can take in and use during exercise.
It is worth mentioning that VO2max has nothing to do with respiratory rate. Rather, it measures how well your body can use oxygen to power your muscles and organs through oxygen transport. All body tissues need energy in order to function. The truth is oxygen plays an integral role in the process.
VO2max is important for that reason. The higher the VO2max, the more capable you are of maintaining physical exercise. The higher VO2max, the more efficient the heart. This shows effective aerobic capacity and total fitness level. It also ensures you have longer, healthier years.
This article will discuss what VO2max is, how it is measured, including through a VO2max test, what influences it, and practical tips on how to increase it.
When engaged in a high-intense activity, naturally your muscles begin to require more oxygen. Your performance improves more effectively when your body uses that oxygen for oxygen uptake.
VO2max (also expressed as V̇O max) comes in handy here. It measures the highest rate your body can use oxygen while exercising at high levels. This is your maximal oxygen uptake. It is also the maximum amount of oxygen your body can consume. It is a significant test of aerobic capacity and overall cardiovascular health.
VO2max is a powerful indicator of your fitness level. The greater it is, the more your body can deliver oxygen efficiently.
Increased endurance and peak results during endurance training and daily activities often stem from this. A VO2max test is typically done in a lab in the form of a cardiopulmonary test. They use a metabolic cart and an oxygen mask for this.
It is measured by mL/kg/min. This is millilitres of oxygen per kilogram of body weight per minute.
This is estimated by how much blood your heart can pump. It is also known as cardiac output. This explains how well your muscles utilise the oxygen that gets to them showing overall muscle efficiency.
You do not always need a lab or fancy equipment to estimate your VO2max, as is commonly perceived. You can achieve a fairly accurate estimate on your own with good equipment and some effort. This can be achieved with an online calculator, many of which use formulas based on heart rate monitor data or maximum heart rate.
The following are two widely used methods that give insight into your fitness level and cardiovascular fitness:
Your heart rate is one of the simplest ways to estimate your VO2max.
Step 1: Take Your Resting Heart Rate. Check your pulse for 60 seconds at rest before exercise. This is easier to track with a heart rate monitor or fitness tracker. Your cardiorespiratory fitness is improved by tracking your resting heart rate over time.
Step 2: Find Your Maximum Heart Rate. Do an exercise test where you slowly increase the intensity of your workout until you reach the desired heart rate zone. Or the other option is to calculate your maximum heart rate with the formula: (220 minus your age)
Step 3: Use A Fitness Tracker Or Smartwatch. Most newer equipment will allow you to enter your heart rate values and spit out an estimated VO2max using an online calculator.
Alternatively, perform these field test methods if you prefer a more physical solution:
Run or walk as far as possible in 12 minutes at a steady, tough effort. Note the distance in metres. Then apply this formula:
VO2max = (Distance in metres minus 504.9) / 44.73
A GPS watch or tracker will enable you to record an accurate distance.
Walk or jog exactly one kilometre as quickly as possible. After, note your final heart rate at the time you finished.
Using a bike, rowing machine, or treadmill are other field alternatives. Adjusting the damper setting for rowing guarantees improved test results.
Age and gender have an impact on the average VO2max (also known as V̇O max). However, this usually decreases after the ages of 20 to 25. A woman’s VO2max in her 20s is around 40 mL/kg/min. Whereas a man’s is 45 mL/kg/min during the same decade.
Because of greater muscle mass, men typically have VO2max scores that are significantly higher than women.
Your VO2max, regardless of gender, is maximised through consistent training.
Your VO2max can be affected by a number of factors. The following are some important variables that affect maximal oxygen uptake:
Genetics play a role in your VO2max. This includes muscle fibre type, lactate clearance, and cardiovascular efficiency. It affects your heart volume, the uptake of oxygen by your muscles, and the elimination of carbon dioxide from your body.
VO2max peaks and then slowly declines. It decreases by roughly 10% every ten years after the age of 30. This decline is caused by lower maximum heart rate, ageing-related muscle loss, arterial hardening etc.
Biological sex influences VO2max scores. Men usually score higher than women.This is because of greater muscle mass and lower body fat percentages. For example, women typically average about 40 mL/kg/min. While men in their 20s typically average about 45 mL/kg/min. However, efficient use of oxygen content allows trained female athletes to attain higher VO2max scores.
VO2max is strongly influenced by body composition. Higher body fat percentages result in lower oxygen efficiency. This improves their cardiorespiratory fitness and endurance.
Another strategy to increase VO2max is by regular endurance training. The cardiovascular system is challenged by exercises such as swimming, cycling, or rowing. Increased cellular oxygen consumption during exercise leads to improved cardiac output over time and increased muscle efficiency. One of the mainstays of human performance improvement is high intensity interval training (HIIT), which has been demonstrated to significantly increase VO2max more than low-intensity training or even structured interval workouts.
Putting your body into training would help increase your VO2max. The following actions can help you increase your aerobic capacity and level of fitness;
Strength training may not look like it has much to do with VO2max, but it really helps. Building muscle mass improves muscle efficiency. It improves how your body uses energy. This means that during endurance training, you can use oxygen more efficiently.
Heavy weight lowers your aerobic capacity. Your heart and lungs find it difficult to keep up. Your body can absorb oxygen and pump blood more easily when you lose body fat. This isn’t being drastic. It’s simply getting a balance right so your body is able to function at its best.
Cardio maximises your maximal oxygen uptake for the long term. Activities like walking have great effects. It conditions your heart to provide more oxygen to your muscles.
Strong core training also helps with movement and breathing. Your breathing techniques improve. This enables you to exert yourself for longer periods of time by increasing oxygen uptake.
Challenge yourself a little bit more. Your body adjusts to whatever level of stress you put it through. Longevity Clinics have coaches and nurses that help you unlock your potential. Increase a new interval workout. Try high-intensity interval training. Move farther or faster. The idea is to keep your body guessing so your VO2max will increase instead of levelling off.
Studies show that individuals with higher VO2max suffer less from cardiovascular disease. Your VO2max is more than speed or how hard you train. It hinges on your overall health and longevity. Increased heart power, improved aerobic capacity, and better oxygenation are all connected with higher VO2max. Here are some of the ways it affects your future health:
A higher VO2max shows effectiveness at oxygen transport. Your muscles are supplied with oxygen-blood via arterial oxygen content, which then returns with a lower venous oxygen content. This increases oxygen concentration in the blood. Healthy cells mean a healthier, stronger body with better endurance.
Activities like climbing stairs, or taking a walk don’t seem as taxing but your cardiovascular fitness increases. Being highly fit is not just about being a good sport. It equals better oxygen utilisation, and zest for life. It also lowers your resting heart rate.
Frequent exercise raises your VO2max and also lowers chronic inflammation in the body. Reduced inflammation benefits your immune system. It gives your body a natural shield against chronic conditions.
It’s not just the body; oxygen utilisation benefits the mind as well. Greater cardiac output means greater blood flow upstairs, which improves focus and lessens the threat of age-related deterioration. VO2max training keeps your mind sharp as well as your body.
Even though aerobic capacity naturally decreases with age, regular training aids it. Your heart rate can be raised by simple exercise like walking. The secret is to keep pushing yourself and moving frequently.
VO2max isn’t limited to cyclists and runners. Increasing your VO2max will help you if you like working out. Doing cardio, or just doing activities that improve cardiovascular fitness.
Maximizing VO2max is influenced by strength training, but training technique also matters. Strength training conditions your heart and lungs similarly to cardio conditioning when it is intense and your heart rate reaches higher levels. Strength training then begins to help with improved cardiorespiratory fitness and aerobic efficiency.
VO2max is more than just a measure of fitness. It’s an indicator of long-term prospects, cardiovascular health, and oxygen utilisation efficiency. Enhancing VO2max improves human performance and prevents cardiovascular disease. Whether it is achieved through a structured training program or a lab-based cardiopulmonary exercise test, it can always get better, improving your endurance, aerobic capacity, and prospects of living a longer, healthier life.
We’ve developed a comprehensive six-step process that acts as your personal health roadmap, to follow towards your health goals.
