Issue #70 ·
VO2 Max: What It Is, How to Test It, How to Improve It
🏃Why it's good to go hard sometimes, how your brain perceives time, and thinking about data
Hello friends,
Mostly, I choose light workouts.
The goal is to maintain my exercise streak, especially during busy periods or when I need to dedicate more time to childcare.
I'm always looking for opportunities to challenge myself.
When possible, I push my limits with a fast-paced run.
What is my goal?
I want to improve my VO2 max.
This week in building health 👇
Sometimes, You Need to Challenge Your Body
(Today’s topic is technical, but it’s a great way to assess your overall health.)
VO2 max originated from 1920s studies and represents the peak oxygen intake during exercise. I consider it as my body's engine size: the higher my VO2 max, the more powerful my engine. It's used to gauge cardiorespiratory fitness, and many fitness programs aim to enhance it.
It's a key element of overall fitness.
The higher your VO2 max, the more efficiently your body can deliver oxygen to your muscles, allowing you to exercise at a higher intensity for a longer duration. The better my VO2 max, the longer and harder I can push myself during workouts.
What do we know about VO2 max and health?
My VO2 max indicates my fitness level and also predicts my cardiovascular disease risk and overall mortality.
A 2022 study found that those with a high VO2 max had a 45% lower risk of death compared to those with a low VO2 max.
So Maintaining a high VO2 max indicates a strong, healthy body.
VO2 max also correlates to health and longevity.
Studies consistently show that individuals with higher VO2 max values have a lower risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
How to Measure by Yourself
The most accurate way to measure VO2 max involves a lab and specialized equipment, but there are proxy methods that can provide a reasonable estimate of cardiorespiratory fitness.
These methods are more accessible and don't require complex tests or expensive gear.
Many wearable devices use algorithms to estimate our VO2 max based on our heart rate, age, gender, and other factors. So if you own a smartwatch, did into its features, it may offer a measurement for you.
The Cooper 12-minute run test involves running as far as possible in 12 minutes on a track or flat surface. The distance covered can estimate VO2 max using a formula based on age and gender. It's a good option for those who enjoy running and want a quick assessment of cardiorespiratory fitness.
The Rockport walking test is if you prefer walking to running. This test involves walking one mile (1.6 km) as quickly as possible on a flat surface. Your heart rate is measured immediately after completing the mile, and a formula is used to estimate your VO2 max based on walking time, heart rate, age, gender, and body weight.
These proxy tests still offer insights into our fitness level and help track our progress.
How to Improve Your VO2 Max
To improve my VO2 max, I need to incorporate workouts that push my cardiovascular system to its limits.
One effective way to do this is by training at or near my maximal heart rate (MHR).
First, you need to calculate your MHR using the formula: 220 - your age. For example, if you're 40 years old, your MHR would be approximately 180 bpm.
Next, aim for high-intensity workouts that bring your heart rate to 85-95% of your MHR. This could involve:
Sprint intervals: After a warm-up, do 30-second all-out sprints followed by 30-90 seconds of active recovery. Repeat for 6-10 rounds.
Hill repeats: Find a challenging hill and run or cycle up it at high intensity for 30-60 seconds. Recover by walking or jogging back down. Repeat for 8-12 rounds.
Fartlek training: I alternate between fast and slow paces during my runs. For example, I run at a challenging pace for 3 minutes, then recover at an easy pace for 2 minutes, repeating this pattern for my workout.
The key is to maintain high-intensity efforts for short durations (30-60 seconds) and allow recovery between intervals. This training is highly effective for boosting your VO2 max.
You don't need to do these workouts daily.
But it helps a lot once in a while.
Listen to your body and gradually increase the intensity and duration of your workouts.
Incorporating high-intensity training that safely pushes your heart rate near its max can improve your VO2 max and overall cardiovascular fitness.
My favorite health things for the week
// one
Why time seems to pass faster as we age
8 minutes | Paras Chopra
Does it feel like you blinked and it's mid-April?
It's not just your imagination, but a unique consequence of how our brains function.
This article delves into the science behind our perception of time in an easy-to-understand way. It argues that the key factors are the predictability of routines and memory storage efficiency.
This piece offers a new perspective on time, aging, and memory, and a challenge on how to 'slow down time'. It's essential for those seeking to understand themselves and their aging process.
// two
The Astonishing Truth About VO2 Max
11 minutes | Louisa Nicola
If you want to learn more about VO2 max, this article provides crucial insights into the role of your heart, lungs, and muscles in your wellness.
It offers practical steps to enhance this vital metric beyond its scientific insight.
// three
Focus on Measurements
9 minutes | Marco Altini
When using wearables, focus on data close to the source.
Heart rate is a direct physiological measurement that reflects your body's activity. In contrast, "Readiness" or "Sleep Score" are interpretations based on algorithms and assumptions, further removed from your body's raw data.
By prioritizing physiological data, you can gain a better understanding of your health and fitness.
Tune into your unique bodily responses. Pay attention to your heart rate, breathing, and how you feel during and after exercise.
These signals offer insights into your well-being.
Until next time
I’ve got a couple more corporate webinars and workshops lined up next week.
When I have recordings from those, I’ll share them with you here.
In the meantime, keep training!
Have a Healthy Weekend