Does high-intensity exercise feel like trying to suck in air through a straw? Aussies aren’t the fittest on the planet, with the Australian Institute of Health and Welfare finding that 37% of adults were insufficiently physically active [1].
Two reasons so many of us would rather chug a beer than a protein shake are not having enough time and simply not enjoying exercise [2].
And that’s where VO2 max comes in because the lower the number the harder exercise gets. Nobody is naturally bad at exercise. It just takes us a while to get to where it becomes automatic.
Your road to better fitness comes through improving your VO2 max, and in this guide, we’re going to go through what it is, why you should work on it, and how to push it in the right direction.
What is VO2 max, and why is it important?
Your VO2 max is the maximum rate of oxygen your body can use during exercise.
Since oxygen is critical for keeping us breathing, the more oxygen your body can use, the better you’ll be at exercising at higher intensities for longer. It's especially important in endurance training.
So, how does it work? As you breathe, your lungs absorb oxygen from the air and turn it into adenosine triphosphate (ATP) [3].
It’s ATP that powers the cells in your body, releases carbon dioxide, and keeps you from keeling over.
In short, the higher your VO2 max, the higher your body's maximal oxygen uptake, and the more effectively your body can put that oxygen to work to create ATP.
That’s why if you’re a good runner, swimmer, or cyclist, your VO2 max will be higher than your average couch potato because both your aerobic energy system and anaerobic energy system have reached those higher levels.
Higher VO2 maxes are also associated with benefits beyond being the superstar in endurance sports. Let’s go over them.
Reduce stress
Aerobic exercise is a known way to reduce stress and improve mental health. The University of South Australia found that physical activity is 1.5 times more helpful than counselling or certain medications [4].
Higher VO2 maxes mean higher fitness levels, preventing physiological stress from building up and making you more resilient to the stresses and strains of the day.
Make daily challenges easier
Daily life gets infinitely easier when you get your VO2 max up.
It doesn’t matter if we’re talking about carrying the shopping in or climbing a long flight of stairs. All physical activity requires energy, and every activity has a cost.
For example, the typical VO2 cost of climbing stairs is around 16ml/kg/min. Assuming you’ve got a poor fitness level of 28, that’s 57% of your aerobic capacity. Bump it up to 35, and that becomes 45% of your capacity.
Level up your health
Your fitness level is directly correlated to your likelihood of finding yourself in the hospital with all sorts of conditions, particularly obesity and heart-related ones.
One study found that training-induced improvements in VO2 maxes reduced mortality from all causes by 30% [5].
Live longer
Getting older is something we’ve all got to live with, but higher VO2 maxes and an all-around healthy lifestyle can protect you against many of the effects of ageing.
It’s no coincidence that activities used to improve your VO2 max are also associated with:
- Minimising muscle loss
- Strengthening your ones
- Boosting brain health
A study found a strong correlation between a high VO2 max and living longer [6]. The same study also found it was even more effective than quitting smoking or managing your blood pressure.
What’s a good VO2 max?
Your VO2 max depends on several factors. Some, such as your age, are out of your control, but fitness is by far the most significant contributor to what a “good” VO2 max looks like.
There’s no single score you should shoot for. Generally, it’s about doing your best.
If we measure based on ml/kg/min, a male in the 20-29 age bracket would need a VO2 max of 55.4 to be in the highest percentile. In contrast, males in the 70-79 age bracket only need a 42.1 VO2 max to reach the highest percentile.
Females in the 20-29 age bracket need a VO2 max of 49.6 to get into the top percentile group, with this number dropping to 36.7 in the 70-79 age bracket.
In short, there’s no single score applying to everyone.
Factors as to what your VO2 max is include:
- Age
- Gender
- Where you live (elevation)
- Fitness
Some are uncontrollable, but fitness is still the most influential factor, so that’s what you should focus on.
How to improve VO2 max
Improving your VO2 max revolves around exercising more and increasing the intensity of said exercise.
It’s not as complicated as many like to make it out to be. It’s about finding training programs you enjoy and then going at it. Here are 3 ideas:
High-intensity interval training (HIIT)
HIIT training involves several rounds of cardio activity at the highest possible intensity for a few minutes and then reducing it for a few minutes before repeating the cycle.
According to a round-up of studies, these interval workouts are a proven way of improving VO2 max for both endurance athletes and average people alike [7].
Incorporate different cardiovascular fitness activities
If you’re not into the lung-busting HIIT method, try incorporating different cardio activities into a single workout. Switching them up is another proven way of increasing your VO2 max.
Perform any cardio activity
Here’s the truth: you don’t need to do anything special to improve your cardio fitness. Any form of aerobic fitness can improve your VO2 max.
If you’re used to being sedentary, even a light jog will get that number up, even if intensity is the most important factor.
You don’t have to dedicate your life to becoming a fitness freak and joining the ranks of elite athletes.
According to a 2016 study, even occasional intense workouts can increase your VO2 max if you don't have time for continuous training [8]. Every little thing helps!
Can nutrition help?
Nutrition can help you boost your VO2 max. After all, your daily feeds are what keep the body moving.
The foods you choose influence how much energy you’ve got and your oxygen use. Both macro and micronutrients make a difference in improving VO2 max.
- Carbohydrates – Your primary energy source. Opt for fruits, veggies, and whole grains.
- Proteins – Proteins help you recover from hard training and support muscle repair. Focus on lean meats, plant-based proteins, and dairy.
- Fats – Fats provide long-lasting energy because they take so long for the body to burn. However, that doesn’t mean it’s time for Hungry Jack’s. Consume healthy fats, like avocados, nuts, and seeds.
Micronutrients that figure into the equation are iron and B vitamins. These are designed to move oxygen around your body and keep your metabolism moving along.
You’ll be amazed at the impact great nutrition can have in making your VO2 max come on in leaps and bounds.
How to monitor VO2 max improvements
The most accurate VO2 max measurements are taken in a laboratory. However, several fitness watches have become remarkably accurate at determining VO2 max using heart rate.
Lab tests take place in performance labs. You’ll wear a special face mask measuring how much air you’re breathing as you exercise up to your limits.
In most cases, you’ll run on a treadmill or use a stationary bike during these tests.
Of course, it might not be that practical for the average bloke. Instead, consider buying a fitness watch.
For example, the Apple Watch Series 3 was found to be nearly as reliable as traditional lab-based measurements for VO2 [9].
How long does it take to start seeing results?
Seeing results will usually take place within 4-6 weeks of starting a training program.
Unfortunately, no consistent, hard evidence offers a reliable timeline for improving your VO2 max.
However, sedentary individuals will see results faster than those already fit. It’s why the former often go to the gym and experience “noob gains."
As you get fitter, improvements will become more incremental because of physiological adaptations, and you’ll have to start upgrading your workouts. They’ll have to get harder and longer for you to continue seeing results.
What to do when you hit a plateau
Hitting a plateau is frustrating, and many reasons exist as to why you might have hit one. Finding the reason will help you shatter the glass ceiling and get to that next level.
The most common reasons are a lack of training intensity, lack of variation, and inadequate recovery.
The first port of call is increasing your usual workout intensity and seeing if it has an impact.
The next option is determining whether you’ve got enough variation in your workouts. If you’re doing the same continuous endurance training all the time, your supporting systems might be too weak to get your VO2 max up.
Sometimes, it can also be as simple as pushing yourself too hard. Not giving yourself enough time to rest and recover, alongside proper nutrition, will always degrade athletic performance. Think about taking a week off and see if you notice the difference.
And if you’re looking for a sneaky option. Remember, VO2 max is measured against body weight, so cutting a few kilos can naturally increase your VO2 max.
Several options exist for helping you lose weight, including Pilot’s weight loss treatment, which takes a holistic approach to weight loss with a combination of targeted weight loss and medical science.
Our program uses breakthrough treatments, plus, we provide community support from our medical team, Aussie doctors, coaches and even a supportive community of like-minded men on the journey with you.
We also offer personal goal-setting and health coaching to help you make healthy lifestyle changes, lose weight and keep it off.
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