Fitness
VO2 Max is a Key Indicator of Your Fitness—Here’s How to Improve It
Have you ever ever puzzled the way you stack up towards different cyclists? Measure your VO2 max.
Additionally known as maximal oxygen uptake, VO2 max is broadly thought of probably the most correct measurement of cardiovascular health. Measuring your VO2max may give you an inside look into your present health ranges, serving to you gauge the effectiveness of your coaching program and make tweaks if needed.
What’s VO2max, precisely?
VO2 max is a measurement of the utmost (max) quantity (V) of oxygen (O2) your physique can absorb and use throughout intense cardio train. It’s measured in milliliters of oxygen consumed in a minute per kilogram of physique weight (mL/kg/min). You want oxygen to train, and the extra effectively you’ll be able to devour and use it (the upper your VO2 max), the simpler train will really feel at particular intensities.
Oxygen is used to create adenosine triphosphate (ATP), the vitality foreign money that powers your each motion. The extra oxygen you’re capable of mobilize for ATP manufacturing, the extra vitality you’ll have on-hand for biking.
“It would assist to think about your VO2 max like a automotive’s engine, however in your physique,” says Todd Buckingham, Ph.D., chief train physiologist at The Bucking Match Life. “The larger your engine, the higher your capability for being an excellent endurance athlete.”
Remember, although, that simply because you might have a excessive VO2 max doesn’t imply you’ll mechanically be the quickest bicycle owner. There are different elements that go into efficiency, reminiscent of fueling correctly, coaching totally different vitality programs, and the way intensely you’ll be able to train earlier than lactate (a byproduct of train) builds up within the blood (also called lactate threshold), says Garret Seacat, C.S.C.S., a biking coach and the proprietor of Absolute Endurance.
That mentioned, “having a better VO2max will improve the chance of performing higher in your race,” Dr. Buckingham says.
As an added bonus, analysis means that larger VO2 max ranges are related to higher longevity, so it’s not simply your efficiency that will get higher with a better VO2 max.
How do you measure VO2 max?
To get probably the most correct measurement of your VO2 max, it’s important to swing by a health facility that gives VO2 max testing.
A VO2 max take a look at is taken into account the gold-standard measurement of endurance, notes Johns Hopkins Medication. The take a look at sometimes lasts solely 12 to fifteen minutes and includes strolling, operating, or biking whereas respiration right into a mouthpiece that collects your exhaled air and sends it right into a machine (also called a “metabolic cart”) by linked tubes.
You’ll begin off by pedaling at a low energy output and a talented technician will improve the facility steadily till you burn out. However relaxation assured that solely the previous couple of minutes of the take a look at are actually robust, Buckingham says.
The machine is difficult at work, too. When you train, it analyzes and information how a lot oxygen you’re utilizing. Utilizing this data, the technician will have the ability to calculate your VO2 max.
Whereas the VO2max take a look at will be accomplished on a treadmill or bike, you’ll get probably the most correct measurement on a motorcycle. “Getting a bicycle owner to do a running-based take a look at could underestimate their VO2 max, as they’re partaking muscle tissue they is probably not used to utilizing,” says Avi Silverberg, M.S., C.S.C.S., a power and conditioning coach who works with aggressive indoor and outside cyclists. Many labs even permit cyclists to usher in their bike and set it up on an indoor bike coach.
For cyclists who can’t get to a lab, there are extra accessible methods to estimate VO2max. Nonetheless, none can be as correct as a lab take a look at. So, take any estimates from various strategies with a grain of salt.
The simplest methodology for estimating VO2 max is to let your watch or health tracker do it for you. Some fashions use coronary heart price knowledge and train knowledge (like tempo) to calculate your VO2 max. Nonetheless, analysis printed in Cardiovascular Analysis & Remedy in 2019 reveals that wrist-worn gadgets turn into much less correct at measuring coronary heart price when runners choose up their tempo. Having darker pores and skin additionally throws off accuracy. Much less correct coronary heart price measurements could imply much less correct VO2 max estimates.
There’s no excellent VO2 max quantity. Nonetheless, you’ll be able to examine your quantity to averages to get an concept of the way you’re doing. Energetic males between the ages of 18 and 45 sometimes rating between 45.5 to 46.4 mL/kg/min, whereas very energetic males usually attain 85 mL/kg/min or above, in accordance with the Cleveland Clinic. Energetic girls inside the identical age group often fall between 33 and 36.9 mL/kg/min, with very energetic girls reaching 77 mL/kg/min or extra.
Why ought to cyclists know their VO2 max?
Measuring your VO2max may give you an concept of the way you examine to different cyclists. You possibly can examine your numbers to cyclists who share traits like age, gender, and expertise degree. However you may as well use the measurement as a method to see your individual progress over time. Conserving tabs in your VO2 max can assist you gauge how your health is (or will not be) bettering with coaching. Once more, the upper your VO2 max, the simpler it can really feel to carry out train at a selected depth, so that you’ll have the ability to crush tougher exercises with out feeling such as you’re working tougher—a serious professional of coaching to enhance this measurement.
In accordance with Buckingham, many professional athletes observe progress by getting their VO2 max examined in the beginning of each coaching block—that’s six or extra occasions per season. For non-professionals, two assessments per yr is adequate. “Begin with one in the beginning of your season and reassess midway by to verify your coaching is having the specified impact,” Buckingham says.
In case your VO2 max isn’t bettering the way in which you’d hoped, it might be time to tweak your program (and possibly time to rent a coach).
How will you enhance your VO2 max?
UC Davis Well being notes that there are lots of elements that may have an effect on VO2max, together with age, physique composition, gender, genetics, and—after all—coaching. When you can’t management your genetics or age, you’ll be able to manipulate your exercises to raise your VO2max.
Biking at decrease intensities (between 50 to 70 p.c of your most coronary heart price) is crucial. “Coaching at low intensities helps improve the variety of mitochondria and capillaries in our muscle tissue,” Buckingham says.
Mitochondria are the cell buildings the place oxygen is become vitality for the working muscle tissue, whereas capillaries are the tiny blood vessels that swap waste merchandise like carbon dioxide for vitamins like oxygen. Extra mitochondria means extra websites the place oxygen can rework into vitality. Equally, having extra capillaries means getting extra oxygen to the mitochondria and extra carbon dioxide out of the muscle tissue.
Nonetheless, some research recommend that high-intensity coaching (between 80 to 100% of your most coronary heart price) present the most effective methodology to bettering your VO2 max. Some science additionally suggests you’ll be able to prepare at larger intensities in decrease coaching doses to attain enhancements in VO2 max, making it an environment friendly approach to enhance health.
Exercises accomplished at a better depth increase the dimensions and performance of the mitochondria. “That is why it’s vital to range your coaching and never simply prepare on the identical depth for each exercise,” Buckingham says. He recommends doing the majority (roughly 80 p.c) of your biking exercises at a decrease depth and a portion (about 20 p.c) at a better depth.
Do this high-intensity biking exercise for bettering VO2 max, courtesy of Seacat. After warming up for 10 minutes at a low depth:
- Cycle for two minutes at an all-out effort you’ll be able to maintain for your entire interval
- Pedal for two minutes at a straightforward restoration tempo
- Repeat till you’ve accomplished 4 rounds whole
- Recuperate for five to 10 minutes
- Full one other 4 rounds of two minutes on, 2 minutes off
Seacat recommends doing this exercise on the street with a gentle uphill or right into a headwind. Nonetheless, it may also be accomplished indoors if wanted. Goal for a pedal cadence between 75 and 90 rotations per minute.
Remember, enhancements in VO2 max received’t occur over evening—it takes time to see this quantity change. So stick together with your exercises and preserve it constant, and that’s while you’ll see outcomes.
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With the new year coming up, you’re probably thinking about how to live your longest, healthiest life. Of course, eating well and working out regularly help—but new research has shown exactly how much.
A recent study just broke down exactly how much longer you can expect to live if you’re active—and how much exercise you need to do.
So how can you live longer? Here’s the deal, according to the research.
Meet the experts: Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School.
What did the study find?
The study, which was published recently in the British Journal of Sports Medicine, crunched data from National Health and Nutritional Examination Survey (NHANES). The researchers specifically looked at Americans aged 40 and older who wore activity monitors for at least four days during the study period.
The researchers then compared the most active participants with the least active ones, along with their life expectancy. No shocker here: People who worked out the most had the longest life expectancies.
Specifically, scientists found that people over the age of 40 could live an extra 5.3 years if they were as active as the top 25 percent of the population.
In terms of exercise, the most active group logged about 160 minutes a day of walking. The least active group, meanwhile, spent about 49 minutes a day walking—meaning they’d have to add 111 minutes to their schedules if they wanted to see the benefits.
How much activity should I do to increase my life expectancy?
It’s hard to say for sure. This particular study only looked at four days of data collected from people who wore activity monitors. Still, it found that aiming for 160 minutes of activity a day was considered the best.
What type of exercise should I do to increase my life expectancy?
In general, just staying active is important for longevity, says Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. And, if you’re not currently very active, you’ll likely see the biggest gains from ramping up your daily movement.
“The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of non-communicable diseases and premature death,” he says.
The type of exercise doesn’t matter—as long as you’re moving. “Exercise is the closest thing we have to a miracle drug,” says Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. “Even a 10-minute burst can yield great results.”
For a bonus, Kaiser recommends making your workout a “dance routine, as studies indicate that exercises that combine physical and cognitive challenges can especially improve memory and brain health.”
How else can I increase my life expectancy?
Along with being active, Kaiser suggests doing these things to increase your longevity:
- Eat a varied diet that includes plenty of green leafy vegetables, berries, and other foods rich in phytonutrients, which are helpful for brain health.
- Practice mindfulness to try to lower your daily levels of stress.
- Try to stay socially connected to others.
- Volunteer, if you can. “It turns out that volunteering, giving back, and having a strong sense of purpose in life are secret ingredients of healthy aging and are some of the most powerful ways we can improve our brain,” Kaiser says.
- Try to find creative outlets, like playing an instrument or painting.
- Focus on getting plenty of quality sleep to help your brain recharge and reset at night.
Additionally, “we know from other studies that premature mortality is related to several health behaviors—smoking, excess alcohol intake, dietary excess (obesity), and others, and physical inactivity is among these behaviors,” says Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School. In general, people who don’t have those health behaviors tend to live longer, but longevity is personal, he says.
Still, exercising regularly can’t hurt. As a result, Tallia says the study “re-enforces the idea that more physical activity is better for folks.”
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
Group doing box step-up exercise in CrossFit-style workout class. (Photo by BearFotos on Shutterstock)
Though CrossFit is often seen as a sport for the super fit, that shouldn’t put you off from trying it. CrossFit is designed to be accessible to everyone, with scalable workouts suited for all ages and abilities, embodying its principle that the needs of elite athletes and beginners differ only by intensity, not kind. By combining strength and aerobic exercise, CrossFit can be an effective way of improving functional fitness, muscle strength and cardiovascular health.
But if that’s not enough to convince you, our latest study suggests CrossFit’s benefits for physical health may even potentially reduce the need to use prescription drugs in people living with long-term conditions. This may offer an alternative to traditional medication-based treatment for a range of health conditions, as well as potentially easing the demand on healthcare services.
To conduct our study, we recruited 1,211 people from the UK who did CrossFit. Participants ranged in age from 19-67 – though the majority of participants were in either the 30-39 (38%) or 40-49 (26%) groups. Participants were asked about their health, what prescription drugs they took and any changes in their prescriptions since starting CrossFit.
Of the 1,211 participants, 280 said they took at least one prescription drug to manage a health condition prior to starting CrossFit. Some of the most common health conditions in question included anxiety and depression, asthma, high blood pressure, Type 2 diabetes and chronic pain.
We found that 54% of participants who’d been taking a prescription drug before starting CrossFit said they decreased their dosage after starting. Among this group of 151 people, 69 reported stopping their medication entirely, while the remaining 82 said they had cut their prescription dosage by more than half. These improvements happened primarily within the first six months of training.
Younger participants, specifically those aged 20 to 29, were more likely to reduce their medication. In this group, 43% reported cutting their prescription dosage by more than half, and 27% stopped needing to use a prescription drug altogether (compared to 29% and 25% respectively across all age groups).
We also found that 40% of all participants said they required fewer visits to the doctor after starting CrossFit.
For people with long-term health issues such as chronic pain, CrossFit helped many manage their symptoms. Our study found that of those participants who reported taking painkillers prior to starting CrossFit, particularly to manage arthritis or back pain, over half reduced their medication.
Some even postponed or canceled surgeries for joint or muscular issues due to the strength and fitness they had gained after starting CrossFit. Of the 71 people who reported canceling or postponing surgeries, 55% said it was because their symptoms improved, while 31% actually reported they no longer needed surgery at all.
Benefits of CrossFit
While our study can’t directly prove that CrossFit caused these changes, the effects that CrossFit has on so many aspects of health may help explain why regular exercisers saw a decrease in their prescription drug use.
First, CrossFit is of course beneficial for physical fitness. Improvements in areas such as cardiovascular fitness and metabolic health may help in managing chronic conditions such as type 2 diabetes and high blood pressure.
Second, because CrossFit is often done as a group in a gym setting, it fosters a sense of community, team spirit and support. This sense of community may enhance mental health and wellbeing. Exercise also releases endorphins – chemicals in the brain that boost happiness and decrease pain. These two factors may help explain why a number of the study’s participants reported using fewer antidepressants after starting CrossFit.
Third, the fact that CrossFit’s combination of strength, aerobic and functional exercises helps enhance muscle strength and endurance can alleviate pressure on joints and reducing pain. The high-intensity nature of CrossFit also promotes the release of endorphins which can alleviate discomfort and enhance physical resilience, leaving participants feeling more empowered and uplifted.
As well, CrossFit emphasises movement patterns and mobility, which can help improve flexibility and reduce stiffness. All of these factors might help explain why some of the participants who’d suffered with chronic pain prior to starting CrossFit relied less on painkillers after six months of training
Nonetheless, this study has some limitations to note. The data relies on self-reported information, which can lead to biased results as participants may not accurately remember their prescription use or be influenced by their feelings about CrossFit.
Additionally, the study didn’t track other lifestyle changes participants might have made, such as diet modifications or other forms of exercise. So more research is needed to understand the full picture. Nonetheless, our findings provide promising evidence about the benefits of CrossFit that could contribute to reducing the strain on healthcare services.
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TIANJIN, China — Your body’s ability to handle a workout might be more than just a matter of physical prowess – it could be your brain’s insurance policy. That’s the fascinating conclusion from a massive new study that’s rewriting our understanding of the connection between fitness and cognitive health. According to scientists, your heart and lung fitness might be one of the best defenses against cognitive decline.
The comprehensive study, published in the British Journal of Sports Medicine, reveals that individuals with higher cardiorespiratory fitness not only perform better on cognitive tests but also face a significantly lower risk of developing dementia – even if they carry genetic risk factors for the condition.
The Power of Cardiorespiratory Fitness
Cardiorespiratory fitness (CRF) – a measure of how well your body can supply oxygen to your muscles during physical activity – has long been recognized as a crucial indicator of overall health. Think of it as your body’s engine efficiency: the better your CRF, the more effectively your heart and lungs can keep your body running during exercise. This fitness metric naturally declines as we age, with the decline accelerating more rapidly in our later years. By our 70s, we might be losing over 20% of our CRF per decade.
In this landmark study, researchers from various institutions, including Tianjin Medical University and the Karolinska Institute, followed over 61,000 participants from the UK Biobank for up to 12 years. The participants, all between 39 and 70 years-old, underwent a simple six-minute exercise test on a stationary bike to measure their cardiorespiratory fitness levels. Unlike previous studies that required participants to exercise to exhaustion, this study used a more manageable submaximal exercise test, making it more practical for people of various fitness levels.
The results were striking. People with high CRF showed better performance in several cognitive areas, including prospective memory (remembering to do things in the future), verbal and numeric memory, and processing speed. But the benefits didn’t stop there. Over the study period, 553 participants developed dementia. However, those with high CRF levels had a 40% lower risk of developing any type of dementia compared to those with low fitness levels.
Perhaps most intriguingly, the study found that high cardiorespiratory fitness could delay the onset of dementia by about 1.5 years. This finding is particularly significant given that delaying dementia onset by even a small amount can have substantial public health implications.
Genetics Meets Fitness
One of the most compelling aspects of this research was its examination of how fitness levels interact with genetic predisposition to dementia. The researchers used a polygenic risk score – essentially a measure of genetic risk factors for Alzheimer’s disease – to categorize participants into low, moderate, and high genetic risk groups.
The surprising finding? Even among people with moderate to high genetic risk for dementia, those with high CRF levels showed a 35% lower risk of developing dementia compared to their less-fit counterparts. This suggests that staying physically fit might help offset some of the genetic cards we’re dealt when it comes to cognitive decline.
The study population was notably diverse in age and fitness levels, though predominantly white and from less socioeconomically deprived areas. This broad representation helps make the findings more applicable to the general population, although the researchers note that the results might be even more pronounced in more diverse populations.
Call to Action
The takeaway of this research are clear: maintaining good cardiorespiratory fitness isn’t just about physical health – it’s an investment in your cognitive future. While we can’t control our genetic predisposition to conditions like dementia, we can influence how our bodies respond to these predispositions through lifestyle choices.
The good news is that improving CRF doesn’t require extreme measures. Regular aerobic activities like brisk walking, swimming, cycling, or dancing can help maintain and improve cardiorespiratory fitness. The key is consistency and gradually building up your endurance over time.
As we face an aging global population and rising concerns about dementia, this research offers a hopeful message: while we can’t turn back the clock on aging, we might be able to keep our cognitive engines running smoother, longer, simply by keeping our bodies fit. It seems that when it comes to brain health, the old adage holds true – a healthy body really does promote a healthy mind.
Paper Summary
Methodology
The researchers used data from the UK Biobank, focusing on 61,214 participants who completed a six-minute submaximal exercise test on a stationary bike. Each participant’s CRF was calculated based on their heart rate response to increasing workloads during the test. The researchers also collected detailed information about participants’ lifestyle, medical history, and genetic risk factors. Cognitive function was assessed through various tests measuring different aspects of memory and thinking speed. The participants were then followed for up to 12 years to track who developed dementia.
Key Results
The study found that compared to those with low CRF, participants with high CRF had better cognitive performance at baseline and a 40% lower risk of developing dementia. High CRF was associated with delaying dementia onset by 1.48 years. Among people with moderate to high genetic risk for dementia, high CRF reduced the risk by 35%. The benefits were consistent across different age groups, though slightly stronger in middle-aged adults.
Study Limitations
The participants were generally healthier and more socioeconomically advantaged than the general population. Some people with health conditions couldn’t participate in the exercise test, potentially skewing results. The study relied on medical records for dementia diagnosis, which might have missed some cases. The submaximal exercise test, while more practical, isn’t as accurate as maximal testing for measuring CR
Discussion & Takeaways
The research suggests that maintaining good cardiorespiratory fitness could be a powerful strategy for preventing or delaying dementia, even in people with genetic risk factors. The study’s large scale and long follow-up period provide strong evidence for the protective effects of fitness on cognitive health. The findings support the importance of regular physical activity for brain health and suggest that CRF could be used as a predictor of cognitive health.
Funding & Disclosures
The study was supported by grants from the Swedish Research Council, the Swedish Council for Health Working Life and Welfare, and the Karolinska Institutet Research Foundation. The researchers declared no competing interests, and the funders had no role in the study’s design, conduct, or reporting.
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