VO₂ max is about maximal oxygen intake. Rightly, a new health buzzword, because it is an indicator of just exactly how fit you are, says Harvard Health and is connected with longevity and a less chance of cardiac issues.
It tells you how well your body takes in and makes use of oxygen during exercise. That's why this measure is often used to judge overall stamina & health. Higher scores generally reflect stronger endurance, better physical fitness, states WebMD.
VO₂ max pinpoints how strongly your heart delivers blood to working muscles and, in turn, how effectively those muscles draw in air from it. It is usually expressed as the volume of O₂ taken in per minute for each kg of body mass, says Cleveland Clinic. Losing excess fat can also help lift this number.
The most accurate VO₂ max test occurs in a laboratory or clinical setting using a treadmill or cycle ergometer, along with gas-exchange measurements while exercising to your maximum capacity, explains Cleveland Clinic.
For those unable to undergo lab testing, VO₂ max can be estimated using submaximal tests like the one-mile walk, Cooper 12-minute run, shuttle-run (beep test), or formulas based on heart rate measures, states Healthline.
How old you are, whether you’re male or female, the height of the place you live in, how much you move about each day, even ethnicity, all play a part in shaping this score, states Harvard Medical School. The part you can manage most easily: Staying on your feet and to keep moving.
Even if you're not an athlete, your VO₂ max can be improved. Effective strategies include: High-intensity interval training, varied aerobic exercise, progression in training etc, suggests Harvard Medical School.
Men aged 18–45 usually score 35–40 if inactive, 42.5–46.4 with regular exercise, and up to 85 with intense training, states Cleveland Clinic.
Women aged 18–45 usually record 27–30 if inactive, 33–36.9 with regular activity, and up to 77 with intense training, says Cleveland Clinic.
Different VO₂ Max For Different People
According to Heathline: 'There’s no one “good” VO₂ max that every single person should aim for, but everyone should aim for a good or higher fitness score (60 and higher percentile)'. As you age VO₂ max score usually declines.