Maybe you’ve heard some hype around VO2 max testing and thought it was “just” for athletes or maybe this is the first time you’re hearing about it. What is VO2 max exactly? Who should undergo VO2 max testing? Why is it important for us to know?
All about VO2 max
VO2 Max is a measure of your body’s maximal rate of oxygen consumption. When we exercise, oxygen is taken in through the lungs and distributed throughout the body to muscles, tissues, and cells where mitochondria use it to produce energy. Maximal aerobic capacity is the highest rate at which your body can turn oxygen into energy. So the higher your rate of oxygen consumption, the more efficient your aerobic system is.
The reason we should all know our VO2 is because there is growing evidence that your individual VO2 max number can predict your chance of cardiovascular disease, your life expectancy, and your quality of life later in years. For example, in one study, it was shown that increasing your VO2 max by just 3.5 ml/kg/min, reduces the risk for all-cause mortality by 11%. This improvement can occur in as little as 6-8 weeks of targeted training.Why is there a correlation between VO2 max and life expectancy? VO2 max is an assessment of whole body function and how your systems are working together. It isn’t just a snapshot in time either, it takes several weeks or months to see changes.
How does aging affect VO2 max?
As with most things, physiology will take over and your VO2 max will decline with age. However, the more you boost your VO2 max now and in later years, the less it will decline into your 60s, 70s, 80s and beyond. Without training, an individual’s VO2 max is expected to decline by 10% each decade post peak VO2 max (usually in 20s or into 30s). But for individuals who train their cardiovascular system regularly, that decline can be significantly minimized. So regular, targeted cardiovascular exercise can both slow the decline as well as improve your capacity depending on the individual. Think of it this way, it’s the difference between walking up that flight of stairs in your 80s without even thinking about it or perhaps not being able to walk up them, having to take a break mid flight, or even opting to take the elevator.
This is why VO2 max testing really should be added to the list of tests and procedures your doctor does yearly. Knowing your number can be a window into your own longevity more than any other single test out there.
VO2 max testing
So what does the testing entail exactly? If you sign up for a VO2 max test you will need to refrain from intense exercise that day, be fasted for 4 hours, and have not had caffeine. At STAT we offer either the treadmill or bike for testing purposes and your PT or trainer will help you decide which mode is best for you. You will get fitted with a mask and heart rate strap and then it’s go time! The test itself isn’t meant to be extremely long (12-15 mins) and will include a warm up period, so no need to warm up prior to the test. You will start at a very easy level of exertion and every 2 minutes or so, your tester will increase the load either through an increase in incline, speed, or resistance on the bike. This will occur until you cannot go anymore which is why this is max exertion test.
From your VO2 max test, we will be able to see your max heart rate (not just age predicted), your recovery heart rate, your VO2 max, and will be able to determine your heart rate zones for training purposes.
Zone 2 training
Zone training is performing cardiovascular exercise based on certain heart rate zones. If we use a 5 zone system, then zone 1 is easy, zone 2 is light to moderate, zone 3 is moderate, zone 4 is hard, and zone 5 is very hard. If you look up how to calculate your zones online, you will see calculations based on your age predicted heart rate max. Unfortunately these often aren’t very reliable but testing via lab equipment will give you increased accuracy.
Zone 2 training is where your heart rate is at a moderate, steady state, where you are stimulating adaptation without causing overexertion. Training in zone 2 has a multitude of benefits including improving aerobic efficiency and is often the bulk and base of an endurance athlete’s training. The energy source for zone 2 training is primarily fax oxidation and therefore can be an effective training strategy for fat loss as well.
Benefits of zone 2 training include: improved mitochondrial density, lowered resting heart rate and blood pressure, training the body to burn fat efficiently, improved insulin sensitivity, and improved metabolic flexibility (which is essentially how easily you switch between burning carbs and fat for energy). Reasons to incorporate zone 2 training include: working on weight loss, metabolic dysfunction, constantly feeling fatigued from cardiovascular exercise/difficulty with recovery, increased cortisol levels, and more!
Want to know your VO2 max or zone 2? At STAT Wellness we offer VO2 max testing and a metabolic efficiency test which can give you more insight! The VO2 max test as discussed above is a max effort test and you will gain insight into your individual heart rate zones and VO2 max number. The metabolic efficiency test is a submax test, from which we will be able to determine your zone 2 heart rate only. This can be a good option for someone who is not comfortable pushing to their max heart rate for a variety of reasons. Reach out if you have more questions or are interested in finding out your numbers!
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References:
Holmer, B. (n.d.). VO2 Max Essentials: The comprehensive guide to aerobic fitness, how to improve it, and its importance for health, performance, and longevity.
Laukkanen JA, Isiozor NM, Kunutsor SK. Objectively assessed cardiorespiratory fitness and all-cause mortality risk. Mayo Clinic Proceedings. 2022;97(6):1054-1073
