VO2 max is an measurement of cardiorespiratory fitness, and VO2 max represent the maximum amount of oxygen that a persons body can use during intense exercises. VO2 max is a way to measure how well the heart, the lungs, and the muscles works together to utilize oxygen. A person with high VO2 max has an efficient cardiovascular system, but a person with a low VO2 max have a cardiovascular system that struggles to meet the demand of physical exertion.
Many people believes that fitness is defined by body weight or by the amount of weight a person can lift, but VO2 max is a more accurate metric for measuring aerobic capacity. There is a statistical connection between a persons VO2 max and a persons life expectancy. As a persons VO2 max increase, the risk of that person developing life-threatening disease decreases.
What VO2 max is and how to improve it
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For example, a higher VO2 max is associate with a lower risk of heart disease, a lower risk of type 2 diabetes, and a lower risk of certain types of cancers. Because VO2 max is a measure of aerobic capacity, a high VO2 max provide biological resilience against disease. Therefore, improving VO2 max is a method for reducing the risk of mortality.
Many people believe that genetics determines VO2 max as a fixed trait, but VO2 max can be improved through specific training method. Although genetics may influence the maximum possible level of a person’s VO2 max, a person is not stuck with a specific VO2 max level. A person can increase they’re VO2 max by changing how a person train.
To increase VO2 max, a person should use a combination of high intensity interval training and low-intensity steady-state cardio. High-intensity interval training involve pushing the heart rate to its limits so that the body must adapt to oxygen debt, and low-intensity steady-state cardio involve consistent movement to build mitochondrial density. Strength training also contribute to a persons VO2 max indirectly.
Strength training improves the ability of the muscles to extract and use the oxygen that the heart and lungs provides to the muscles. Because muscular bodies require less effort to move, strength training help to keep the cardiovascular strain lower during daily activity. Thus, strength training, high-intensity interval training, and low-intensity steady-state cardio all work together to improve a persons overall fitness.
You dont need a professional laboratory to track your VO2 max, but you can use wearable technology to get an estimate of your VO2 max. You can also use a timed run to get a functional idea of your VO2 max. The goal of tracking VO2 max is not necessarily to reach the level of an elite athlete, but the goal is to move your VO2 max out of high-risk category and into safer categories. You should focus on your VO2 max to ensure that you maintain the capacity to perform physical task as you age. Improving your VO2 max now is a way to ensure that you maintain your ability to function throughout your life.
