The importance of VO2 max (and how to improve it)

What is it? One of the best indicators of healthspan and lifespan, VO2 Max measures the maximum oxygen your body consumes during aerobic exercise.

“A higher VO2 Max means your body delivers more oxygen to your muscles and brain,” explains Gil Blander, PhD, founder and chief scientific officer of InsideTracker. This leads to stronger athletic performance and better overall life outcomes.

Why it matters: Improving VO2 Max offers wide-ranging benefits, including:

• Heart health: “VO2 Max is a strong predictor of cardiovascular outcomes and mortality.”
• Endurance: A higher VO2 Max boosts athletic endurance, though Blander notes, “VO2 Max is just one of many factors that influence endurance.”
• Decreased inflammation: “CRP and other inflammatory markers are lower among individuals with better cardiorespiratory fitness.”
• Blood glucose control: Exercise stimulates glucose uptake, lowering blood glucose.
• Higher HDL cholesterol: “Increasing VO2 Max is associated with higher HDL levels,” indicating better cardiovascular health.

Get the data. Lab tests can measure your VO2 Max by comparing oxygen intake and output. Smart devices like Garmin, Fitbit, or Apple Watch can also provide estimates. Blander notes, “While not as accurate as lab testing, these devices are helpful for monitoring changes in VO2 Max.”

Max out. To improve your VO2 Max:

• Consistent aerobic exercise: “Incorporate at least 150 minutes per week of moderate-intensity activity, such as biking or brisk walking,” says Blander. HIIT, sprints, and the Norwegian 4×4 protocol are also excellent for boosting your VO2 Max.
• Resistance training: “Lift weights three times a week for 60 minutes,” Blander recommends. Plus, ensure adequate protein intake (around 1 gram per pound of body weight), especially for older adults. Recent studies found a 6.3% increase in Vo2 Max with resistance circuit-based training.
• Supplementation: “Ashwagandha can moderately improve VO2 Max levels,” as can caffeine ahead of a workout.

Additionally:

• Yoga can help with breath control and respiratory endurance, helping boost VO2 max. Three sessions per week is ideal.
• Combining exercise with sauna use enhances VO2 Max more than exercise alone. Just 15 minutes in the sauna after exercise, 3x per week, can make an impact.

The Bottom Line

More than just a measure of cardio fitness,“VO2 Max is a strong predictor of many health outcomes and your healthspan,” says Blander. When you improve your VO2 Max you reap the benefits across the whole body.