how to not give a fuckvo2 max
there's a number that predicts your likelihood of dying from pretty much anything -- heart disease, cancer, metabolic disorders, all-cause mortality. it's not your weight. it's not your blood pressure. it's not your cholesterol.
it's your vo2 max.
what it actually is
vo2 max measures the maximum amount of oxygen your body can use during intense exercise. it's expressed in milliliters of oxygen per kilogram of body weight per minute. the higher your number, the more efficiently your cardiovascular system delivers oxygen to your muscles and organs.
translation: it's a direct measurement of how well your engine runs.
why you should care
a landmark study published in JAMA found that low cardiorespiratory fitness is a stronger predictor of death than smoking, diabetes, or heart disease. let that sink in. being out of shape is more dangerous than smoking.
vo2 max declines with age -- roughly 10% per decade after 30. but the rate of decline is dramatically influenced by exercise. people who train their cardiovascular system maintain higher vo2 max levels well into their 60s, 70s, and beyond.
this isn't vanity fitness. this is longevity.
how to test it
the gold standard is a lab test with a metabolic cart -- you run on a treadmill while breathing into a mask that measures oxygen consumption. it's accurate and available at most sports medicine clinics.
budget alternatives:
- the cooper test: run as far as you can in 12 minutes. plug the distance into the cooper test formula (available online) for an estimate
- fitness watches: garmin, apple watch, and whoop all estimate vo2 max based on heart rate data during workouts. not perfectly accurate, but good for tracking trends
how to improve it
the most effective protocol is a mix of:
- high-intensity interval training (HIIT): 4x4 minute intervals at 90-95% max heart rate, with 3 minutes of active recovery between sets. twice a week
- steady-state cardio: 30-60 minutes at a conversational pace. three times a week
- consistency: vo2 max responds to training within weeks but drops quickly with detraining. this is a lifelong practice
take the test
schedule a vo2 max test this month, or use the cooper test this weekend. get your baseline number. then commit to a training protocol that moves it in the right direction.
you can't manage what you don't measure. and this number might be the most important one you've never checked.
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