One of the biggest challenges in the medical industry is reversing the aging process. Experts measure your “real” age, which is different from your chronological age, in several ways, focusing on longevity and overall wellness. One of the increasingly common tools is the VO2 max, but how exactly does aging impact this measurement, and what can we do to improve it?

In this article, we’ll explore the physiological impact of aging and how this relates to a decline in VO2 Max. We’ll also consider strategies that have shown potential in improving VO2 max, cardiovascular health, and overall longevity..

The Physiological Effects of the Aging Process

The body undergoes many changes with age. While it’s common to start seeing wrinkles on the skin and develop bone-related issues, it’s important not to overlook the impact that aging has on your musculoskeletal and cardiovascular systems.

The cardiovascular system changes, including the elasticity of blood vessels. When this happens, the rate at which blood flows through the body starts to decline. The heart also undergoes changes that make it less efficient at pumping blood.

These effects of aging then make it harder for the body to deliver oxygen effectively. When muscles don’t get enough oxygen, they don’t function as well as they used to. This, in turn, can negatively impact VO2 max and overall cardiovascular fitness.

To better understand why this matters, it’s essential to examine what exactly VO2 Max is. It’s a measurement that tells you more about how well your body can take in oxygen from the air you breathe and then deliver this to muscle tissues. The VO2 max focuses primarily on working muscles, so it’s measured while you’re training.

A higher VO2 max makes it easier to train at higher intensity levels. It has also been linked to a lower risk of cardiovascular disease, and, in turn, this can have a positive impact on your lifespan.

Naturally, our VO2 max starts to decline when we reach the age of about 30. Currently, it’s estimated that VO2 max declines by around 10% per decade. However, this broad overview can vary significantly from one individual to the next. Several factors can impact this reduction in VO2 max, including a person’s physical activity levels and whether they have any existing chronic conditions, especially ones that affect the cardiovascular system.

Strategies to Improve VO2 Max and Cardiovascular Fitness

We’ve examined the physiological impact that aging has on your body, with a particular focus on the cardiovascular system. Now, let’s consider strategies that could help improve your overall cardiovascular fitness and possibly also improve other measurements. These can have a major impact on your longevity, so implementing them as early as possible plays a key role.

To understand what strategies are effective, we should turn to scientific studies. In one particular trial, researchers focused on determining the impact of training on VO2 max and other measurements such as maximum cardiac output.

16 individuals were enrolled in the trial. Eight of these were older individuals, with an average age of 68. The remaining eight were younger individuals, with an average age of 23. Measurements were done at the start to get baseline data and at three, six, nine, and 12-week marks. The training was done at 70% of each person’s VO2 max, with three weekly sessions lasting 45 minutes each.

VO2 max increased by an average of 31% among older individuals and 18% among younger ones. The training mainly used a cycle ergometer.

This shows that training, even when far from your maximum heart rate, can effectively improve VO2 max. The researchers also noted improvements in stroke volume, open-circuit acetylene, and maximum cardiac output in all of these participants. For a more detailed view of how to increase your VO2 Max, we suggest reviewing this step-by-step guide.

Conclusion

Many physiological changes occur in the body as you age. Your cardiovascular system’s general well-being declines, which can impact your VO2 max. With VO2 max being an important indication of health, it’s important to implement strategies that could help improve your cardiovascular fitness and, in turn, boost these measurements as well. Research shows that endurance training is an effective first step, especially in older individuals, where training with high-intensity levels can be challenging..

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9266404/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836566/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9975246/

https://pubmed.ncbi.nlm.nih.gov/20056848/