VO2max – the key to Longevity and healthy aging.

Once primarily associated with elite endurance athletes and cardiology tests after heart attacks, the measure of maximal oxygen consumption (VO2max) has found its way into preventive medicine, general health related fitness and longevity. The VO2max test is recognized as the gold standard for assessing cardiorespiratory fitness and one of the best (if not the best) predictors for healthy longevity. The idea is simple: "To maintain an active, healthy life well into old age, having a high VO2max is essential." By the end of this article, you will understand what VO2max is, how it is measured, and why it is vital to know yours.

What does VO2max stand for?

As we want to understand what the measurement stands for, we need to know what it means:

V = physical abbreviation for {Volume}

O2 = chemical abbreviation for {Oxygen} 

max = maximum amount 

VO2max = The maximum amount of oxygen your body can consume

The amount of oxygen your body can consume is a crucial indicator of how much energy you can produce, as oxygen is fundamental to your body’s energy metabolism. The higher your oxygen uptake is, the more energy your body can generate. This, in return, allows you to keep up higher intensities of physical activity.

If we assume that you score a VO2max of 40, it means that your body can consume 40 mL of oxygen per minute, for every kilogram of your body weight during maximum exercise intensity. As this looks like just another basic number, it actually reflects the interplay of four key systems in your body and shows how well they are working together.

It displays…

• how efficiently your lungs take in oxygen,
• how effectively your heart pumps that oxygen-rich blood from your lungs to your muscles,
• how well your muscles use that oxygen to produce energy,
• and how well your blood (as a connector of these three systems) ensures that the oxygen gets where it is needed.

Therefore, a VO2max score delivers valuable insight into the cardio-respiratory health of a person, as all four systems work together to fuel their body. [1][2]

As we now know that VO2max stands for the maximum utilization of oxygen and what systems are included, we want to display how it’s going to be assessed in our clinic - AYUN. 

How is VO2max assessed?

At AYUN, we provide the state of the art measurement technique to assess VO2max in order to ensure that our clients get precise insights into their Longevity journey. VO2max is assessed with a Cardiopulmonary Exercise Testing protocol (CPET), the most accurate method for measuring your VO2max. [1][3]

Using a gas analyzer (mixing gas chamber), we measure the oxygen (O2) and carbon dioxide (CO2) levels in your breath while you exercise on a bike or treadmill. The VO2max test usually takes 8-14 minutes and gradually increases the resistance on a bike or the speed on a treadmill. During exercise, our mixing chamber system - along with a specialized mask, gas sensor, and volume sensors - allows us to both measure the oxygen entering and leaving your body. The difference between the amount of Oxygen that enters and the amount which leaves the body, is what your body metabolizes and uses for energy production. By further tracking CO2 levels, we can detect metabolic shifts in energy production, enabling us to optimize your training following a VO2max test. [1][4]

Why is VO2max so important?

At AYUN, our goal is to help you achieve not only a longer life but a healthier one. As a key indicator of cardiovascular health, VO2max directly influences your life- and healthspan as well as your quality of life.

As VO2max reflects how well your heart, lungs, muscles and blood play together, a higher VO2max result is linked to a lower risk of heart disease, stroke, and other cardiovascular issues.[1] This is important because 38% of all deaths are estimated to be caused by cardiovascular issues. 85% of these deaths are caused by heart attacks or strokes. [5]

VO2max tests help to detect low values and early declines in cardiovascular health that may not show up in routine check-ups. As VO2max declines by around 5-20% per decade (depending on your activity level) it is crucial to both build up a strong foundation to begin with, and also to keep up regular training to at least sustain your current level. [6]

A higher VO2max means better endurance, more energy, faster regeneration and better ability to stay active and independent, which becomes increasingly important as you age. The higher your VO2max, the easier and less exhausting it will be to take part in physical activities such as hiking, biking, gardening or even walking stairs. [1]

The graph below shows how VO2max declines over the lifespan of an individual. An average VO2max of a 30 year old (35 ml/min/kg for woman / 40 ml/min/kg for men) slowly but steadily declines after youth, making activities like jogging or hiking more and more difficult in later years, especially as VO2max falls below certain thresholds. [7][8]

Building up a high VO2max through endurance training is therefore very important, as it provides long-term benefits. Those with good aerobic fitness can still handle everyday activities like gardening or walking with ease as they age and can also perform sporty activities longer as individuals with lower VO2max. At AYUN we promote targeted training which improves your VO2max and slows down its decline.

To slow the decline of VO2max and maintain physical independence, regular aerobic training, such as cycling, running, hiking, rollerblading or swimming is essential. These activities not only build endurance but also promote cardiovascular health. In our Longevity clinic, we offer personalized training recommendations to help you optimize your VO2max and ensure it supports your long-term health goals.

Want to know your VO2max?

At AYUN, we defend the opinion that knowing your current VO2max is fundamental to keep your health and longevity on track. Your cardiorespiratory performance is not just something you should know, you have to know it! However, VO2max is not just a standalone indicator but an important part of our holistic Longevity Check at AYUN. Besides VO2max we measure various key health indicators such as blood markers, muscle mass, visceral fat mass, genetic predispositions, bone mineral density and many more. Our systemic approach allows us to create a personalized Longevity Report tailored to your specific needs, including recommendations for most efficient training. This helps you achieve not just a longer life, but also a healthier and more active one.

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