What is VO₂ max?
A window into your health and longevity
- The VO₂ max test measures the maximum amount of oxygen your body can use during peak intense exercise. This measurement can be plotted and reflects your cardiorespiratory fitness and performance.
- The VO₂ max test is done with a treadmill or bike while breathing into a sealed mask which analyzes your oxygen and carbon dioxide exchange.
- As we age, VO₂ max predictably decreases by approximately 15% per decade.
Why is VO₂ max important for longevity?
1. Predicts Overall Health
Higher VO₂ max levels are linked to better heart and lung function.
2. Longevity Indicator
Studies show people with higher VO₂ max levels live longer. Why? Because good cardiorespiratory fitness helps to slow down the aging process.
3. Trainable:
VO₂ max improvements are highly trainable at any age.
How to improve your VO₂ max
1. Regular Aerobic Exercise (Zone 2 Training)
- Steady state cardiovascular exercise at 60-70% max heart rate.
- Activities like running, cycling, swimming, and brisk walking.
2. Interval Training
Alternating high-intensity bursts with rest or low-intensity periods.
3. Strength Training
Builds muscle, which improves oxygen use.
4. Healthy Lifestyle
Balanced diet, proper hydration, stress management, and adequate sleep.
*To calculate your maximum heart rate, subtract your age from 220.
How often should I redo my VO₂ max test?
At Lume, we recommend redoing your test annually to assist with setting health goals.
