VO₂ max may sound like something only elite athletes track, but it’s a powerful indicator of cardiovascular health, endurance, and energy levels, even for the rest of us.
If you exercise regularly, you might have heard of the term “VO₂ max” floated around as this gold standard measurement for cardiorespiratory fitness.
But have you ever wondered what it’s really about?
And, more importantly, for everyday people like us, does knowing about it really matter?
What Exactly Is VO₂ Max?
When we breathe, oxygen is absorbed into our blood, which our heart then pumps to our working muscles to produce adenosine triphosphate (ATP), the fuel that powers our movements.
During exercise, our body naturally requires more of this fuel, so the more oxygen you take in, the more ATP energy your body can generate.
VO₂ max gives us a way to measure how efficiently your body does this.
VO₂ max stands for “maximum oxygen uptake” – the maximum amount of oxygen your body can use during intense exercise. It serves as a metric to our body’s ability to produce energy and sustain physical activity.
As expected, the higher your VO₂ max, the better.
| Age | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 | 70–79 |
|---|---|---|---|---|---|---|
| Superior | 55.4 | 54 | 52.5 | 48.9 | 45.7 | 42.1 |
| Excellent | 51.1 | 48.3 | 46.4 | 43.4 | 39.5 | 36.7 |
| Good | 45.4 | 44 | 42.4 | 39.2 | 35.5 | 32.3 |
| Fair | 41.7 | 40.5 | 38.5 | 35.6 | 32.3 | 29.4 |
| Poor | <41.7 | <40.5 | <38.5 | <35.6 | <32.3 | <29.4 |
Typical VO₂ max figures for men. (Table Credits: Healthline)
| Age | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 | 70–79 |
|---|---|---|---|---|---|---|
| Superior | 49.6 | 47.4 | 45.3 | 41.1 | 37.8 | 36.7 |
| Excellent | 43.9 | 42.4 | 39.7 | 36.7 | 33 | 30.9 |
| Good | 39.5 | 37.8 | 36.3 | 33 | 30 | 28.1 |
| Fair | 36.1 | 34.4 | 33 | 30.1 | 27.5 | 25.9 |
| Poor | <36.1 | <34.4 | <33 | <30.1 | <27.5 | <25.9 |
Caption: Typical VO₂ max figures for women. (Table Credits: Healthline)
However, how good your VO₂ max is can vary depending age, gender, current fitness levels, and even environmental factors like elevation. If you are puffing more on a mountain hike, you’re not imagining it.
How Does the VO₂ Max Apply to Everyday People?
While it might sound like jargon reserved for elite athletes, the VO₂ max can have significance for the rest of us too.
A higher VO₂ max indicates better cardiovascular fitness and endurance, which isn’t just important for our workouts—it allows us to perform daily tasks more efficiently.
You know, daily tasks like climbing up a few flights of stairs without feeling completely winded by the end of it.
This, among other health benefits – including a more boosted immune system and lowered stress levels – can be enjoyed within weeks or even days of improving your VO₂ max.
By enhancing the way your body breathes and employs energy, you will be able to better manage your health for years to come.
So here comes the next question: how do we improve our VO₂ max?
Simple Ways to Boost Your VO₂ Max
While the VO₂ max might seem like a bit of a complex concept, it can be easily improved—and there are quite a number of ways to do so.
Try Heart-Pumping Workouts
Performing any aerobic exercise that is vigorous for your body is good enough to get your VO₂ max levels up.
This also means that even if you are not physically active right now, building up to a routine with some walking can be all you need to set off a rise in your VO₂ max.
