Your V02 max: what is it and why does it matter?

There’s a new fitness word in town that everyone’s talking about:

your V02 max.

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This may sound complicated but it just refers to the maximum amount of oxygen your body can absorb – and use – during sustained exercise. Simply put, it is a measure of your cardio fitness, which is a strong indicator of your overall health.

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Your number represents the peak: the maximum amount of oxygen (O2), measured by volume (v) in millilitres (ml), per kilogram bodyweight (kg) that your body can take in and distribute while exercising.

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The benefits are this: the higher your VO2 max = the more oxygen your body can use during exercise and the more effectively your body can generate energy. Ultimately leading towards a longer, healthier, happier life.

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Activities like running, swimming, cycling and other cardio exercises that elevates your heart rate rely on this type of energy, so VO2 max is particularly important for your body during these workouts. Improved cardio fitness makes everyday activities such as climbing stairs and working in your garden much easier.

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Athletes and amateurs

“I’m a doctor and a cyclist so I’ve been exposed to this term over the years. I have noticed in my cycling circles that an increasing number of people are starting to pay attention to VO2 max as they recognise that it differentiates high performing cyclists from their less fit counterparts,” says Dr Mosima Mabunda , our Head of Vitality Wellness at Discovery Vitality.

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“But the narrative is shifting: VO2 max isn’t just for the serious athlete – our data shows that this metric is also a good predictor of heart disease,” says Dr Mabunda, adding that a higher VO2 is associated with a lower risk of death.

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The question you likely have now is:

Is it possible to improve your VO2 max?

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And the answer is:

Yes.

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You can improve your VO2 max by consistently following a structured exercise training programme that focuses on adding vigorous intensity, interval workouts to your exercise routine, and/or increasing the duration of your workout sessions when exercising at moderate intensity (~70%+ of your maximum heart rate).

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Higher intensity training leads to greater VO2 max gains than endurance training. If you’re unable to do high intensity exercises, you will still see improvements in your VO2 max.

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You will neither see an immediate boost in your VO2 max reading after an intense workout nor a drastic drop when you don’t exercise for a short while.

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“While genetics play a role in determining your VO2 max, making sure you get more active, more often has a bigger impact,” says Dr Mabunda. “As you get fitter, it becomes harder to increase your VO2 max significantly. You’ll then need to increase the frequency, intensity and duration of your training”.

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Our fitness experts agree that combining longer, slower workouts with short, high-intensity ones is a great way to improve your VO2 max as well as your overall health. And, building the right health habits can help you to get there.

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So, what should we be aiming for?

While VO2 max differs based on your age, sex, health and training status, we should all aim to improve this fitness score, especially if you’re in the low to fair cardio fitness ranges.

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Tracking VO2 max to see your progress

The gold standard for measuring VO2 max is the cardiopulmonary exercise test (CPX) performed in a laboratory. This test measures the volume of oxygen you inhale and exhale while exercising at maximum intensity. Typically performed in specialised performance laboratories by trained professionals, this method is complex, expensive, and often inaccessible to many.? However, recent technological advancements have made it easier to get a reliable estimate of your VO2 max by either using a wearable device or by doing a submaximal fitness assessment.

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Wearable technology has made it easy to measure cardio fitness through estimated VO2 max readings during qualifying walks, runs or cycles. For more accuracy, ensure your health data such as age, sex, and weight are up to date, and follow the instructions from your fitness device to record a VO2 max workout.

Introducing the world's-first VO2 max study

Earlier this month, Discovery Limited unveiled a groundbreaking study shedding light on the factors that impact VO2 max, as well as the positive health outcomes. The research, which explores everything from exercise routines to sleep patterns, highlights VO2 max's pivotal role beyond athletic communities, establishing it as a crucial health metric on a global scale.

It's evident worldwide that we're not as fit as we should be, so enhancing cardio fitness must become a top priority, not just for individuals but for broader health outcomes globally. Improving cardio fitness levels plays a critical role in:

• lowering hospitalisation costs,
• enhancing mental health and reducing mental health claims
• mitigating risk factors associated with cardiometabolic diseases

Download the Cardiorespiratory fitness research or watch the video.

Dr Mabunda’s concluding message is that everyone, regardless of your athletic ability, should try to increase their cardiorespiratory fitness – and using VO2 max is an easy way to measure this progress.

Explore more about Vitality. Visit www.vitalityglobal.com.