Why VO2 Max Is a Strong Predictor of Longevity

February 26, 2024

VO2 Max, which is the maximum rate of oxygen consumption attainable during exercise, is known to be a good indicator of cardiorespiratory fitness and exercise performance. However, recent research shows that VO2 Max is also closely linked to longevity. In this article, we’ll explore the relationship between VO2 Max and longevity.

Cardiovascular Disease: A Killer Among Humans

Cardiovascular disease is a collective term for different conditions. Stroke, peripheral arterial disease, aortic disease, and coronary heart disease are the four main types of cardiovascular diseases. These conditions affect your cardiovascular system. Your heart is one of the most important elements of the system. However, your circulatory system also plays a critical role, carrying blood through your body.

In the United States, it’s estimated that about 16.3 million adults (20+ years) have coronary heart disease. That’s about 7% of the population, with men having the highest prevalence at an estimated 8.3%. Remember that this isn’t the only type of cardiovascular disease, so when looking at CVD in general, the stats will be even higher.

Considering the fact that, according to the CDC, there are at least two deaths recorded due to cardiovascular disease in the U.S. every minute, it’s no wonder they call it one of the biggest killers for humans. In 2021, an estimated 695,000 people in the U.S. actually died from heart disease. Every year, it’s also estimated that these diseases cost the healthcare system and economy of the United States around $239.9 billion.

The Role of VO2 Max In Cardiovascular Health and Disease

How is VO2 Max Measured?

Now that you have a better idea of how dangerous cardiovascular disease is, it’s time that we turn our attention to VO2 Max and how this measurement relates to cardiovascular disease and longevity.

To get a better understanding, we first need to discuss how exactly VO2 Max works. It’s a type of measurement that you can get through a test. When you opt for the test, a professional will connect a device to your face. You’ll then be asked to run on a treadmill or cycle on an exercise bike.

During the test, the machine will calculate how much oxygen you breathe in and compare it to the amount of oxygen that comes back as you exhale. The exercise starts out at a low intensity, but is gradually pushed up until you can longer increase intensity - this helps you get an idea of how much oxygen your body is able to use when you perform at your max.

Now, once you have a VO2 Max measurement, you can already get a lot of data from it. First, it’s important to note that you’ll usually get a measurement in the form of mL/kg/min. The more oxygen your body can use when you exercise at your max, the better.

What role do VO2 Max measurements play in cardiovascular health?

As we’ve noted, you can use the VO2 Max as a way to tell how well your body can use oxygen. Among athletes and fitness professionals, VO2 Max is an indication of cardiovascular fitness and capacity. For the general population, though, it can be a valuable tool to get insight into their overall cardiovascular health.

Let’s take a look at what studies and research papers have to say about this relationship. In one research study, a group of over 5,000 men were analyzed over a period of 46 years. The mean age of these men was 48 years when the research started, and a follow-up was done after 46 years.

By the 46-year follow-up, 42.1% of the men included in the study died due to cardiovascular disease. Among all of the men, a total of 92% had died within this 46-year period, but there were still more than 400 survivors.

The researchers found that those participants who had a higher level of cardiorespiratory fitness, which is generally measured by VO2 Max, had a much greater chance of survival. Even levels that were at average or slightly above showed a lifespan of several years longer compared to those who were in the lower groups.

Increasing VO2 Max to Extend Lifespan

Implementing techniques to improve your VO2 Max can help to extend your lifespan. This becomes clear when you take a closer look at current evidence that considers VO2 Max as an indicator of cardiovascular disease risk and other causes of mortality.

The question now is - how do you increase your VO2 Max? There are a few methods, but they will all involve some kind of exercise. When you engage in physical activity, especially at high-intensity levels, you improve the strength and functionality of your heart muscle. Exercise at these intensity levels also makes your body more efficient at using oxygen during exercise - and pushing this oxygen to muscles that you’re focusing on.

One scientific paper explains that endurance training does offer some benefits to VO2 Max, but for the greatest improvements, interval training should be considered. This can include options like HIIT (High-Intensity Interval-Training).

After three months of training, you can opt for another VO2 Max test. At this point, you’re given a chance to see if your efforts have been paying off. You’ll be comparing the new results to your baseline.

As your VO2 Max levels increase, your body starts to make better use of oxygen. This is something that can help keep your heart healthy. It also ensures that your heart pumps oxygen to all areas of your body. With all cells in your body depending on a healthy supply of oxygen, this type of strategy means you’ll feel better, be healthier, and your body becomes more functional.

However, it’s important to note that these exercises also help with weight control. For someone who is obese and attempts to increase VO2 Max, weight loss is another important benefit. Obesity has also been associated with a higher risk of premature death, and a large focus of this is placed on the fact that being obese increases your likeliness of developing cardiovascular diseases.

In the process, you’re also reducing your risk of developing cardiovascular disease. This is essentially how VO2 Max, as a measurement, can be used to extend your longevity by focusing on the benefits that you get when you increase your body’s oxygen use, help with weight loss, and directly improve your heart health.

Conclusion

Your VO2 Max can give you valuable information on the oxygen your body can use, particularly during high-intensity exercises. However, it’s a measurement that can also give you more details about longevity, as studies have found higher VO2 Max levels are linked to lower risks of all-cause mortality, with a particular focus on cardiovascular diseases.

Interested in completing VO2 Max test? Find a location near you.