Why your VO2 Max matters

Living Well

Written by: Mehran Tabrizi, Personal Trainer, Cambridge Club

Don’t let your fitness routine trap you.

VO2 max is the maximum amount of oxygen your body can use during intense exercise. VO2 max isn’t just for elite athletes - it’s actually the strongest measurable predictor of longevity that we know of. Improving your VO2 max from ‘low’ (bottom 25th percentile) to ‘above average’ (50th to 75th percentile) is associated with a 70% reduction in all-cause mortality. So, whether you're an elite athlete, a weekend warrior, or just starting your fitness journey, your VO2 max is the ultimate measure of progress.

Scientifically, fitness is a measure of VO2. It is the metric that predicts performance and longevity. It is evident that aerobic capacity, which is your body's ability to use oxygen during sustained physical activity, is measured by your VO2 max. Aerobic metabolism (refers to a series of reactions inside your cells that rely on the presence of oxygen to produce energy) is considered to set an upper limit of performance and determine your ability to train for endurance or high-intensity efforts.

Recovery is also regulated by aerobic metabolism and therefore comprehensive development of this system enables you to enter each workout with more energy at your disposal. VO2 max gives you an objective road map to improve your endurance components. They are respiration, peripheral circulation, cardiac output, muscle metabolism, and mitochondrial function.

The capacity to measure your physiological efficiency and zones (ventilatory/lactic threshold) can reduce your risk of metabolic injury and increase your capacity utilization.

Another important metric is your running/cycling economy, which is how much oxygen you are using at a given speed or work rate. Through appropriate training strategies based on your VO2 max we can induce positive adaptation in your oxygen delivery (i.e. your heart & lungs) and your inner mechanics of working muscles, improving the efficiency of oxygen extraction and utilization. Simply stated, a bigger engine with more horsepower or a bigger kitchen with commercial grade appliances. Giving you more sustained and renewable energy for fat oxidation, crushing your workouts or a better flow state during your yoga/Pilates class.

The future of fitness is personalization from an ocean of complexity. Intelligent training, competing, and aging starts with objective measurements of where you are. The objective measurements from VO2 max can easily be integrated into your training program, resulting in better recovery, enhanced mental energy, and durability. Whether your goals are to gain a competitive edge or to age successfully with a maximum health span, let’s empower you with the right measurement to harness your full potential throughout your life span.

Book your personal training appointment with Mehran today.