VO2max Explained: The Major Indicator Of Your Fitness And Endurance
VO2 in simple terms is the measure of the amount of oxygen your body takes up during exercise. However, it goes beyond just a metric for calculating your body oxygen usage. V̇O max is the maximal oxygen uptake of the body which forms the basis for assessing the cardiorespiratory fitness and overall fitness level of the body.
It shows the oxygen consumption during exercises, revealing how efficiently your heart, lungs and muscle cells perform together. Given this, VO2max is regarded as the most accurate way of calculating your fitness level and exercise endurance.
VO2max, also written as VO₂ max, VO2 max or V̇O max, is mostly referred to as the gold standard for measuring overall health, endurance and cardiovascular fitness. In clearer terms, it is the maximum rate at which your body uses oxygen during exercise.
This means that VO2 is an indicator of how efficiently your lungs, heart and muscle cells work. Remember your lungs produce oxygen, then transport it to the heart for circulation to the entire body with the help of muscles. So the three are actively involved during exercises as a lot of oxygen is burned up through fast breathing and sweating.
Understanding VO2max is important for your wellbeing. You need not be an elite athlete to monitor your VO. If you do daily jog outs or any other form of exercise, there is a need to know your VO2max.
According to recent studies, it’s been proven that individuals with a higher VO2max rating enjoy stronger cardiorespiratory fitness and aerobic endurance and even a longer lifespan. That is why you need to know your VO2 score and adopt ways to improve it for a healthier and longer lifespan.
To measure your VO2max, you can use any of the following options:
Laboratory testing is the most accurate way of assessing VO2max. It involves performing an exercise test using either a treadmill or a cycle ergometer which is connected to a gas analyser. The analyser directly measures oxygen consumption and carbon dioxide production by your body.
You start off slowly and gradually increase your exercise intensity until you get exhausted. The machine takes a record of the oxygen used by the body over time until exhaustion. This way, it can accurately determine your aerobic capacity and cardiac output.
A simple VO2max laboratory test involves the use of a treadmill or bike and a metabolic mask. You start exercising on either equipment while wearing a metabolic mask. The intensity of the exercise increases progressively until you cannot go any further.
The metabolic mask will record the expired gas from your body. An EKG or a chest strap will be used as well to monitor and record your heart rate. At the end of the exercise, your VO2 will be determined.
While this method demands more effort and may be expensive, it is an efficient way of obtaining accurate results. That is why it is the gold standard VO max test.
Submaximal exercise tests are alternative ways of getting your VO2 without having to go to the lab. The method uses heart rate responses or formulas to approximate VO2max, providing a more achievable route.
However, this method is not trustworthy. The calculations may be wrong at times, leading to an erroneous result which could be misleading. But it is the closest you can get to the use of maximal exercises.
Technological advancements in health and fitness have been an invaluable improvement. Instead of going to a lab and requiring the use of equipment, you could simply determine your V̇O max score using a fitness tracker or smartwatch.
These devices can determine your VO2max during exercise by analysing your heart rate. It also considers age, sex and body composition in arriving at a score. It is very convenient and more sustainable as you can always monitor your VO2max and adjust to changes accordingly.
The only problem with these devices is that they’re not so accurate. Different brands have different parameters for determining VO max score hence there is usually an anomalous score range across different brands.
If you want more accurate readings, you can use a chest strap in addition to the device. Also, you can seek out the right people such as Longevity Clinics, who supplement wearable monitoring with professional testing and tailored programs to make your results more accurate and sustainable.
Anyone can seek to improve their VO2max. It is not just for endurance athletes, but for anyone who wants a better living through good health and improved athletic performance. If you are looking to improve your VO2max, you can use the following options:
High-intensity interval training makes improving VO2max faster and more efficient. This is achieved by working out at a high intensity rate and then when you’re near exhaustion, you alternate with a recovery phase where you go slower.
This is an excellent way to improve your aerobic capacity and the efficiency of the respiratory process of your body. HIIT is for everyone and can be achieved in many ways such as:
For endurance and aerobic training, you undergo long steady sessions of aerobic exercises which are aimed at improving your aerobic endurance. The workouts improve the efficiency of your cardiac output and utilisation of oxygen by your muscles which translates to your VO2max.
Monitoring heart rate zones while exercising enables you to guide aerobic and anaerobic thresholds easily. Heart rate monitors and fitness trackers facilitate that, and you are assured you’re exercising where it counts. Intervals, recovery, and steady-state all work to increase VO2max as well as assist in mental awareness and wellness along the way.
The benefits of improving VO2max extend far beyond sports. It is a mirror that shows you how efficiently your body is performing in terms of oxygen uptake and utilisation. A higher VO2 improves nearly every system in the body, improving your overall wellbeing. Specific benefits of improved VO2max to the body include:
Greater VO2max indicates more efficient cardiovascular and lung function. With time, your heart and lungs will get used to more oxygen demand and they will adapt accordingly. With this, your cardiovascular system will beat less load and consequently reduce the chances of stroke and heart disease. This is a very important function for endurance athletes as they have a higher cardiac and respiratory load.
A high VO2max increases the body’s ability to regulate blood sugar and burn fat. It has been shown that people with a higher VO2max have lower insulin resistance and metabolic syndrome.
Low V̇O2max has been implicated in increased risks of heart disease and diabetes. It may even cause dementia, and certain cancers. Increasing VO2max has a protective effect. As your maximal oxygen uptake increases, your risk of sudden disease attack decreases.
Effective oxygen supply to the upper body helps to maintain brain health. This is important in improving concentration and memory. Studies show that individuals with higher VO2max scores experience fewer depressive and anxiety symptoms. Effective oxygen circulation also assists in lowering the risk of cognitive decline and dementia in old age.
As you get older, your VO2max drops naturally. But with the right endurance exercises, you can keep it up into your later years. Greater levels are sustained to maintain independence, mobility, and energy well into older age. Higher VO2max scores are among the strongest predictors of longer lifespan and improved quality of life among the old.
An improved VO2max increases the effectiveness of the respiratory process and oxygen transport to the muscles. It allows you to recover quickly from exercise and reduces fatigue after work. It also enhances your ability to perform different tasks throughout the day.
Higher VO2max means better strength and resilience in athletics. For endurance athletes, the higher your VO2max, the better your ability to maintain speed at high intensity. Also, it helps individuals improve their performance in sporting activities like jogging and cycling.
The VO2max test is a significant exercise that you need to undertake. This is because it shows you how well your internal system is looking. By maximising your VO2max, you can maximise sporting performance as well as protect yourself from acute illness and live longer in good health.
There are several ways to obtain a high VO2max score. Some of them are simple and some are slightly more difficult but regardless of which route you take, it is worth the time and stress. If it is a well-designed and complicated means of achieving a VO2max score that you are searching for, then Longevity Clinics is for you. They offer a very personalised method that integrates advanced diagnostics and exercise plans to help you achieve your goals and live better.
We’ve developed a comprehensive six-step process that acts as your personal health roadmap, to follow towards your health goals.
