How is your VO2 max?
That is a question you probably never hear at the bar But maybe you should Because your VO2 max is a real life cheat code for longevity fitness and overall health
But first let us start with a joke a real one no weak jokes here
I tried measuring my VO2 max the other day but halfway through I decided I would rather just lie down and accept my fate
Listen VO2 max is not just some nerdy fitness stat that only elite athletes care about It is your bodys fuel efficiency rating like the miles per gallon MPG on a car except instead of gasoline it is about how well your body uses oxygen And if you care about aging well living longer and not wheezing after a flight of stairs you need to care about it
This article will break down what VO2 max is why it is the best health metric you are NOT tracking and how to improve it for longevity Buckle up this is going to be fun
What the Hell Is VO2 Max And Why Should You Care
Let us break this down without boring you to death
VO2 max stands for maximum oxygen uptake also known as how much oxygen your body can use during intense exercise It is measured in milliliters of oxygen per kilogram of body weight per minute mL per kg per min
Think of your lungs as an engine The bigger and more efficient your engine is the faster and farther you can go before running out of gas
If you have a high VO2 max your heart and lungs are crushing it efficiently delivering oxygen to your muscles so you can perform better recover faster and feel less like a sack of potatoes after exercise
If you have a low VO2 max your body is basically like a 1998 Toyota Camry with 300000 miles on it sure it still moves but it is struggling and nobody is betting on it in the long run
So why should you care Because your VO2 max is directly linked to how long and well you will live
The Science VO2 Max and Longevity
Several studies have found that VO2 max is one of the strongest predictors of lifespan
A 2018 study in JAMA found that higher cardiorespiratory fitness was associated with a lower risk of all cause mortality
Research from the Cooper Institute showed that men and women with a higher VO2 max had a significantly lower risk of dying from heart disease cancer and pretty much everything else
In short If your VO2 max is high you are harder to kill And I do not know about you but that sounds like a pretty good reason to start tracking it
How to Track Your VO2 Max Without a Science Lab
You could go to a fancy sports lab strap on an oxygen mask and run on a treadmill while scientists yell at you direct VO2 max testing But unless you have elite athlete dreams or a PhD in exercise science there is an easier way
Best Way to Track VO2 Max at Home The Garmin Forerunner 965
If you want an accurate easy to use fitness tracker that estimates your VO2 max the Garmin Forerunner 965 is your go to
Why Because Garmin uses first rate heart rate and GPS data to estimate your VO2 max
It adjusts based on your running cycling and overall fitness levels
It even tracks your training status letting you know if you are progressing or slacking
Alternative If you are more of an Apple person Apple Watch Ultra 2 also estimates VO2 max but Garmin tracking is generally more advanced
How to Improve Your VO2 Max And Become an Oxygen Using Machine
If you are serious about longevity boosting your VO2 max should be at the top of your fitness goals Here is how to do it
1 Interval Training on the Wattbike AtomX
Forget endless slow jogs VO2 max thrives on intensity
How Sprint for 30 seconds then rest for 90 seconds Repeat for 10 to 15 minutes
The Wattbike AtomX is perfect for this it lets you push all out effort with high resistance mimicking real world cycling conditions
Why cycling Lower impact high intensity and killer cardio benefits
2 Train at Higher Altitudes with a Hypoxico Training Mask
Elite athletes train at high altitudes because it forces the body to become more efficient at using oxygen You can get the same benefit without moving to the mountains by using a Hypoxico Training Mask
This device simulates altitude making your lungs work harder to adapt boosting endurance and VO2 max over time
3 Monitor Recovery with WHOOP Strap
Your VO2 max will not improve if you are training like a beast but recovering like garbage
The WHOOP Strap tracks your HRV heart rate variability helping you understand when to push and when to rest
Overtraining equals decreased VO2 max so recovery is just as important as exercise
4 Use Red Light Therapy with Joovv Go 2.0
Yes this might sound like biohacker nonsense but red light therapy has real science behind it
The Joovv Go 2.0 helps increase mitochondrial efficiency which improves oxygen utilization in muscles directly boosting your endurance and recovery
5 Optimize Oxygen with LiveO2 Adaptive Contrast
Want to supercharge your workouts with oxygen therapy The LiveO2 Adaptive Contrast System lets you train with high oxygen and low oxygen intervals forcing your lungs and heart to work more efficiently
Think of it like weight training for your respiratory system
Results Higher VO2 max better endurance and faster recovery
Why VO2 Max Matters More Than Your Weight or BMI
You can be skinny and metabolically unfit
You can be overweight and have a high VO2 max
VO2 max is a direct measure of how well your heart lungs and muscles are working together
This one metric tells you more about your long term health than your weight BMI or even cholesterol levels If your VO2 max is high your risk of heart disease stroke diabetes and premature death is LOW
Final Thoughts Why You Should Start Tracking Your VO2 Max Today
Let us be real
You do not need six pack abs to be healthy
You do not need to run a marathon to live longer
But if your VO2 max is in the toilet you are not going to thrive as you age
So track it Improve it Flex on your friends with your oxygen efficiency And if anyone asks why you are suddenly obsessed with your VO2 max just tell them
Because I want to be harder to kill
Hilarious Quote to End This With
Life is just a cycle of getting really into fitness then getting really into cheese Balance is key
Go forth Breathe better live longer and do not let your VO2 max be trash