Metrics to track your Wellbeing & Performance 

Part 1

VO₂ max

VO₂ max is a strong predictor of your cardiovascular fitness as you age. It’s worth tracking to find and maintain a good VO₂ max score to help you stay healthy throughout your life.

What is VO₂ max?

VO₂ max is the maximum (max) rate (V) of oxygen (O₂) your body is able to use during exercise.

A high VO₂ max can be a good predictor of your “Cardiovascular Fitness”

No matter your athletic ability, you should try and increase your cardiovascular fitness. According to research, a higher v02 max is associated with improved health.

 How can we measure our VO₂?

VO₂ max tests are usually conducted in a medical facility like a lab or hospital by a doctor, cardiologist, or fitness specialist. However, if you have a smart watch that tracks your heart rate and exercise, it should be able to give you a relatively accurate estimate.

Some tests that we can perform without the high tech medical equipment are:

 2.4km Run

Beep test

What is considered a good VO₂ max

 Your VO₂ max depends on a few key factors:

  • age

  • gender

  • fitness level

  • elevation, such as at sea level or in the mountains

Your V02 max number depends on your fitness level, which you can have a significant impact on.

How can you increase your V02 max

As you get older, your VO₂ max generally declines.

Here are some suggestions:

  • High intensity interval training (HIIT): This consists of high intensity efforts followed by low intensity recovery efforts. You can use a stationary bike, rower, skierg or evening running on a treadmill.

  • Change it up: You don’t have to use one piece of equipment. Start on a bike, jump onto a treadmill and finish with a bike again.

  • Perform any cardio activity: While intensity is what improves VO₂ max levels the most, any cardio exercise that is not a stroll should improve cardiorespitory fitness and VO₂ max in sedentary people.

    Why increase it

  • Based on research into the benefits of VO₂ max, increasing your VO₂ max can improve the delivery and use of oxygen by your body, maintaining your health and physical fitness well into your later years.

There are other benefits that you may start to notice within days or weeks of your VO₂ max improving, such as:

  • Less fatigued when doing activities like climbing stairs, walking up hills, going for a jog.

  • Reducing your stress levels…your more active, breaking a sweat and getting more oxygen around your body

  • Boosting your immune system

 

Make an impact on your Wellbeing & Performance

 Use your smart watch and take note of your V02 max. Now you have a benchmark to work from. Plan a walk, jog, cycle or swim and start working towards increasing your V02 max.

References:

Disclaimer:

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.