The #1 Predictor of Longevity

VO What?!?

VO2 max measures how much oxygen your body can absorb and use during intense exercise. It's a key indicator of aerobic fitness, and interestingly, it also correlates with longevity. Higher VO2 max levels are linked to better long-term health and a lower risk of chronic diseases such as heart disease, hypertension, stroke, and certain cancers like colon cancer and breast cancer.

How do I know my VO2 max?

To find out your VO2 max, you can use several methods:

1. Lab Testing:

The most accurate way to measure VO2 max is through a controlled test in a lab setting. This typically involves running on a treadmill or cycling on a stationary bike while wearing a mask that measures oxygen intake and carbon dioxide output. These tests are often conducted by sports scientists or medical professionals.

2. Fitness Trackers and Smartwatches:

Many fitness devices, like Whoop, Oura Ring, Apple Watch, and Fitbit, estimate VO2 max based on your heart rate and activity levels. They’re not as precise as lab testing, but they provide a good general indication.

3. Field Tests:

You can perform a Cooper Test (running as far as possible in 12 minutes) or the Rockport Walk Test (walking a mile as fast as possible). These tests use formulas to estimate VO2 max based on the distance covered and time taken, along with other variables like your weight and age.

4. Online Calculators:

If you have data from a recent run or walk (like distance covered and time), you can use online VO2 max calculators to get an estimate. These calculators use specific formulas to convert your activity data into a VO2 max value.

Regularly testing your VO2 max can help track your fitness progress and adjust your training accordingly.

What’s a good VO2 Max?

FRIEND, which stands for Fitness Registry and the Importance of Exercise National Database, is a well-regarded source that collects and analyzes fitness data to establish VO2 max standards. It happens to be the database that Apple uses to measure VO2 Max standards on their Apple Watch. Below we can see the “Above Average” range for VO2 Max for both men and women.

How do I improve it?

To boost your VO2 max, steadily increase the intensity and duration of your cardio workouts. This consistent effort helps your body adapt, improving your overall aerobic capacity and fitness by targeting your cardiovascular and muscular systems.

Dr. Andy Galpin, is a professor of kinesiology at Cal State Fullerton, specializing in human performance and muscle physiology. He suggests mixing up your training with methods like HIIT (High Intensity Interval Training), which involves intense efforts for 1 to 4 minutes with breaks, and SIT (Sprint Interval Training), which includes short, all-out bursts for 8-30 seconds followed by recovery.

Adding in steady-state cardio at a moderate intensity for 20-60 minutes is also effective. This varied approach targets your heart and muscles, boosting your overall fitness.

Wow, this sounds awful!

From my point of view, it doesn’t have to be. If you want to get into an above average range for VO2 Max, it’s really about finding the cardio you enjoy or can put up with.

For example, I hate long sessions on cardio machines at the gym—treadmill, elliptical, stair climber, you name it. So, my average weekly cardio schedule looks like this: On Monday, Wednesday, Friday, and Saturday, I do a 10-minute fast-paced walk on an incline treadmill before hitting the weights. After my workout on Friday, I hit a park by my house and do 1-minute sprints followed by 2-minute recoveries, repeating this 4 to 5 times. Then, on Sundays, I go for a 45-minute moderately-paced walk through the hills of my town with a 30lb weighted backpack called a rucksack.

I wouldn’t consider this schedule crazy compared to some bikers and runners I know. It’s something you can work up to. If you’re not currently doing any cardio, find an activity you enjoy that gets your heart rate up and do it once or twice a week to start—throw a football with the kids, go skateboarding, whatever works for you!

I see people stress out about the most insignificant matters when it comes to their health like whether the bananas they buy are organic…trust me, I used to be one of them. Improving VO2 max just might be the largest lever you can pull when it comes to your long-term health, go yank it! Never thought I would end a newsletter with “go yank it” but there you go.

To learn more about VO2 Max, check out Dr. Andy Galpin’s podcast episode on the subject here.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.