Forget about bench presses or squats. If you want to show off your fitness credibility, a screenshot of a specific smartwatch is the new gym**.
A type of data called VO2 Max — a measure of how well your heart performs during exercise — that was once reserved for sports science books is now becoming mainstream.
Confident anti-aging experts like Bryan Johnson enthusiastically share their VO2 maximum stats on X, ostensibly proving that their lifestyle is working and making them healthier than most teenagers.
Now, they ask each other if their numbers are up to par or desperately seek advice to correct not-so-impressive measurements that enhance health.
Theoretically, knowing this metric and working to improve it can help you start a longer, healthier life. It's also hard to measure – which is a blessing for the growing healthtech industry, as it can help elite longevity-focused calculating and improving their own VO2 maximums.
"In a way, it's very similar to the U.S. 401(k) program," said Bland, an anti-aging researcher. If you're lucky or smart and start saving for a 401(k) at the age of 20, you have a better chance of saving a lot of money, which is fine if you start at age 70, but it's much better to start early. ”
Keeping an eye on your VO2 max, especially how it changes over time, can help you get the most out of your workout and train for optimal heart health.
However, longevity researchers warn that it can backfire if you don't consider other indicators and lifestyle factors. There's a way to use VO2 maximums to improve heart health and fitness without getting too tied to the data.
What is the VO2 maximum? How is it measured?
VO2 maximum refers to the maximum amount of oxygen your body can use during aerobic exercise – in other words, the degree to which your heart circulates oxygenated blood to your muscles and the extent to which your muscles extract oxygen for energy.
"Traditionally, this is considered a sign of endurance," Brand said. So the higher your maximum VO2, the better your stamina. ”
It was created in 1923 by British physiologists Archibald Hill and Hartley Lupton. The term is abbreviated for volume ("v"), oxygen (O2, the chemical symbol for oxygen molecules) and "maximum".
It is often described as the number of milliliters of oxygen consumed per kilogram of body weight per minute.
For example, according to the Cleveland Clinic, the maximum VO2 for active women may be about 35 ml kg min. Maximum VO2 tends to be slightly higher in males, so an example of an active male may be around 42 mL kg min. These figures apply around the age of 45, after which the decline begins. Unless you take your workouts seriously – elite athletes in their 80s or older may have VO2 maximums as good or better than those who are dozens of years younger. For example, a 2015 case study found that an 80-year-old man had a VO2 maximum of 50 ml kg min, comparable to a sedentary 20-year-old or an active 35-year-old man.
But it's not just about exercising. Dr. Path, a cardiologist at White Plains Hospital, says your body's use of oxygen can be an indication of how well your heart is functioning overall and how healthy it is under stress.
VO2 Max is most accurately measured through a stress test, which can also assess potential heart problems, such as valve problems, Perth said. It's hard to accurately measure VO2 maxima at any given moment without going to a lab, but you probably don't need to. Noticing changes over time can indicate whether your heart health is improving, he says.
Your VO2 maximum can tell you a lot about how your heart ages
VO2 maximum can be used as an abbreviation to help assess and reduce your risk of premature death from diseases such as heart disease, diabetes, and cancer.
"According to our data analysis, if you have a higher VO2 maximum, you have a better chance of living better and longer," Brand said. ”
Simply put, it can be a single number that lets you know how healthy you are now, as well as your odds of staying healthy in the future.
Thomson, personal trainer and running coach, says: "I like to think of it as a 'score' of your cardio and fitness potential. The higher your score, the longer you will live. ”
Exercise physiologist Baird explains that VO2 maxima also plays an important role in ensuring that you are able to meet the demands of everyday life, even outside of exercise. As you age, your VO2 maximum tends to decrease, which can make it harder for you to perform simple activities over time.
If you're already at a lower level, you'll start to feel these declines. Walking a few blocks down the street feels tough, or a leisurely bike ride feels less laid-back. Maintaining a high-intensity workout can help you maintain your autonomy and prolong your life.
How to diversify your training mix for a stronger VO2 maximum
In terms of raising VO2 maximums, Thomson also uses money management as a metaphor for heart health and longevity.
If VO2 MAX is your fitness retirement plan, then training it can be similar to investing through a combination of strategies for the best results.
"I like to diversify my training mix and we need to invest most of our money at lower intensity and higher intensity to be as efficient as possible," Thomson said. ”
The combination of high and low intensity, with a ratio of around 80% low intensity to around 20% high intensity, is often considered a way to maximize fitness benefits.
Low-intensity exercise can help lay the groundwork for aerobic fitness—like jogging or biking at a steady pace for 30 minutes or more—without leaving you out of breath or conversation.
High-intensity workouts that are close to your body's limits can train your body to use more oxygen. An example, Thomson said, would be doing a one-minute all-out sprint followed by a two-minute break for a total of eight rounds.
Studies have shown that it's also a good idea to engage in some strength training, which can prevent injuries and help you improve your cardio faster, while also extending your lifespan.
How much should you worry about your VO2 maximum?
On top of that, when it comes to fitness and longevity, VO2 max can be a useful indicator to help you live longer, but you don't need to spend too much time worrying about data or comparing your scores to others.
"If you're just trying to stay fit and exercise, you don't necessarily have to track VO2 maximums," Baird said. ”
If you're not an elite athlete, you can improve your VO2 max by focusing on your work abilities, such as how many miles you can run before you get tired. If you can do more over time, or once challenging training starts to get easier, you're on the right track and don't need lab testing.
You can also take advantage of VO2 maximum training, whether you're already exercising or completely sedentary, just add more exercise to whatever you're doing right now. Every little bit counts, so making time for a few extra minutes of exercise in your daily routine is like keeping money in the bank.
"Everyone can raise their maximum VO2," Brand said. Maybe you can't be a world champion in a marathon, but you can run and you can ride a bike. ”
Maximal oxygen uptake