Increase Your Energy, Boost Healthspan and Extend Lifespan - VO2 Max
VO2 max is not just a key indicator for excellent cardiovascular health; it’s also one of, if not THE leading indicator of longevity.
Before delving further, let me briefly explain what VO2 max actually is:
VO2 max stands for 'volume of oxygen maximum'—essentially, it measures the maximum amount of oxygen your body can use during intense exercise.
(Measured in milliliters of oxygen used in one minute per kg of body weight - ml/kg/min)
The higher your VO2 max, the more oxygenated blood your heart can pump to your muscles, and the more ATP (energy) you can produce, leading to better endurance and aerobic capacity.
Essentially, VO2 max is the indicator of cardiovascular fitness. A high VO2 max is associated with a long list of health benefits, from a reduced risk of chronic disease to enhanced cognition, metabolism, and even stress resilience. There's virtually no physiological system that a high VO2 max doesn't improve.
Here are three impactful statements that highlight the benefits of a high VO2 max:
Being in the top third of cardiorespiratory fitness decreases your risk of death by 45%.
Increasing your VO2 max by 3.5 ml/kg/min could cut your risk of death by 11%.
The average semi-sedentary male adult has a VO2 max of 34-38 ml/kg/min. If you’re aged 35-50, you will need to be at 44-50 ml/kg/min to be in the ‘high’ category.
With all this in mind, how can you actually boost your VO2 max?
You'll want to perform both long, slow distance (LSD) cardiovascular exercise and some high-intensity interval training (HIIT). I recommend a split of about 80/20, respectively.
How to find your max heart rate: 220 - age = MHR (approximately)
LSD: Long Slow Distance
LSD exercise, commonly referred to as zone 2 training, is typically performed in a single modality at a time—this could be running, cycling, rowing, swimming, or even hiking.
Ideally, it should last for 30-60 minutes at a time, with a target heart rate of about 60-75% of your heart rate maximum. Typically, for most everyday busy professionals, this will be around 130-145 bpm (a pace where you can just about hold a conversation).
A weekly target of 90-120 minutes total is a great duration to aim for, for most.
HIIT: High Intensity Interval Training
HIIT is a term commonly thrown around and tagged onto many exercise classes. Confusingly, actual HIIT exercise is tougher and more intense than many of these classes market it to be. But that’s a discussion for another day.
HIIT consists of intervals and should ideally also be performed in one modality at a time—again, running (sprints), cycling, rowing, etc., are all great options.
If LSD intensity is about 5/10, HIIT should be about 9/10. You'll be aiming to work at around 85-95% of your heart rate maximum (that’s around 165-180 bpm for me).
Interval and rest length can differ quite a lot, but I would recommend doing 3x3 - 3 minutes of high-intensity work followed by 2 minutes of low intensity (50% MHR) between rounds, completed for 3 rounds.
This entire HIIT session could last just 15 minutes at a time. Due to the intense nature, I recommend HIIT to most of my clients just 1-2x per week.
The final takeaway:
VO2 max declines are inevitable. However, many of the significant declines we see in older people are due to a decrease in exercise and activity. Much like all areas of fitness, if you don’t use it, you lose it.
Studies show that inactive males over 30 can see an average VO2 max decline of 1% per year.
The higher you can get your VO2 max through your 20s-50s, the bigger your cushion will be in your final decades, and the more capable you'll be to inhibit decline through these final decades.
I’m interested to know if you currently perform any cardiovascular exercise, and if so, what does your typical week look like?
Drop a comment below or DM me.
P.S. In case you’re new around here, I’m Ollie, personal trainer, health coach and wellbeing consultant. I help run-down professionals to thrive again with energy, longevity and a robust, pain-free body!
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