VO2Max

VO2 max, or maximal oxygen consumption, refers to the maximum amount of oxygen a person can use during intense exercise. It's measured in milliliters of oxygen consumed per kilogram of body weight per minute (1). For men, a VO2 max of above 50 is desirable, and for women, above 35 is a good target (1).

The VO2 max can be estimated through exercise tests, such as the 12-minute Cooper's test, where the distance covered in that time helps estimate VO2 max (2), or a 1-mile walk test where the time and heart rate at the end are used (2). A laboratory test wearing a mask to collect gases while exercising can provide a direct and accurate measurement of VO2 max (2). The genetic predisposition for a higher VO2 max can affect performance, but expectations about one's genetic traits can also influence actual performance, as seen in a study where participants were misled about having a favorable genetic trait for VO2 max, impacting their performance and physiology (3).

The VO2 max reflects the cardiovascular system's capacity to transport oxygen during sustained exercise and is a key indicator of one's aerobic fitness level. It is essential for endurance activities as it ultimately limits the capacity to perform long-duration exercise (4).

Testing VO2 max can be done in a variety of methods. The gold standard is a laboratory test where an individual wears a mask that collects gases while performing progressively intense exercise, such as cycling or running, until exhaustion. This method accurately measures the volume of oxygen consumed and carbon dioxide produced, determining the VO2 max. The protocol for a true maximum test has specific completion criteria for scientific accuracy 1.

There are also submaximal tests like the 12-minute Cooper's test and the 1-mile walk test. In the 12-minute Cooper's test, an individual runs as far as possible for 12 minutes. The distance covered is then entered into a calculator to estimate the individual's VO2 max. This test measures the maximum distance one can cover within the time limit 1. The 1-mile walk test is gentler, requiring a calculation of time and heart rate at the end of a one-mile walk to estimate VO2 max. These submaximal tests are useful alternatives for people who cannot undergo maximal exercise due to health issues like knee or back pain 1.

Understanding the output from these tests can help gauge one's aerobic fitness and potential cardiovascular health. However, it is always recommended to consult with healthcare professionals or exercise physiologists to interpret the results properly and to perform the tests safely.

Improving VO2 max involves training that challenges the body's aerobic system. Here are some methods discussed on the Huberman Lab:

1. Introduce Interval Training: Performing intervals of 30 to 45 seconds or up to 120 seconds of all-out work can improve anaerobic capacity, which relates closely to VO2 max 1.

2. Maximal Aerobic Capacity: Engaging in activities that last about 8 to 15 minutes and challenge your aerobic capacity can also impact VO2 max. This cannot be achieved in a few seconds and requires several minutes of sustained effort 1.

3. Long Duration Endurance: Sustaining submaximal work with no breaks for long durations (usually 20 to 60 minutes or longer) targets what many think of as traditional cardio, which enhances long-duration endurance 1.

4. High-Intensity Short Bursts: Just 20 seconds of running up and down stairs or other all-out exertion activities can lead to significant improvements in cardiorespiratory fitness and can also improve VO2 max. Running up a flight of stairs a few times or doing jumping jacks can be part of this approach 2.

Consistent participation in such exercises can yield noticeable improvements in VO2 max over time. It's crucial to perform these exercises with proper form and safety in mind. An adequate recovery period between sessions is also important to prevent overtraining and injuries.