How we measure fitness is always evolving and changing. One measurement that has become increasingly popular is the VO2 Max. VO2 Max tells you more about your body’s ability to consume and use oxygen when you’re exercising at a high intensity. Even medical experts have turned to VO2 Max as a measure of both fitness and health. When your VO2 Max is not within the ideal range, the question is: how do you increase your VO2 Max?

After a significant amount of research, studies now point to HIIT and strength training as some of the best ways to boost your VO2 Max. Let’s take a look at what works and the findings from multiple studies. 

What is VO2 Max and Why Does it Matter?

VO2 Max is a measurement that has become increasingly popular. It measures how much oxygen your body can utilize (and consume) when you are training at your maximum level. At any given point in time, your VO2 Max gives you your maximum possible oxygen utilization per kg/min.

There are many reasons why people turn to this measurement. One reason is understanding cardiovascular health. In fact, some scientific studies and medical experts have linked the  VO2 Max and  cardiovascular health. People with a higher VO2 Max generally have a healthier heart. This is important because your cardiovascular system is responsible for pushing blood through your body, which delivers nutrients and oxygen to your cells.

Your VO2 Max measurement gives you an idea of how capable your body is in transporting oxygen to your muscle tissue. In addition to transportation, VO2 Max levels also indicate how well your muscles can use this oxygen to produce energy. The measurement holds a strong link to endurance, but also overall health as oxygen is important for every cell and tissue in your body.

Some studies have also found VO2 Max to be a potential indicator of longevity. More research is being done, but one paper explains that it does seem to be a strong predictor of all-cause mortality. 

How to Measure Your VO2 Max

The most accurate way to measure your VO2 Max is with a VO2 Max test at a trusted facility, supervised by trained technicians. Facilities that specialize in the VO2 Max test will have a series of equipment that make the test accurate and gives you the best overview of the rating.

During the test, there are several pieces of necessary equipment. This includes a mask that measures your intake of oxygen and the amount of carbon dioxide your body produces. The carbon dioxide is measured when you breathe out. The difference in oxygen consumption and the production of carbon dioxide accurately measures how much oxygen your body can effectively use.

How the test is performed depends on the facility. It may be conducted on a treadmill, rowing machine, or stationary bike. During the test, the speed or intensity of the equipment is gradually increased while your heart rate is monitored. This process measures how your body consumes and utilizes oxygen at your maximum heart rate.

Increasing Your VO2 Max: What Research Says 

Now that you understand what VO2 Max is and how you can measure yours, what do you do if it’s not within your ideal range?

For a man, it’s suggested to have a VO2 Max that falls within the range of 45 to 55 ml/kg/min. For women, the recommended range goes from 39 to 49 ml/kg/min.  Keep in mind, there are always individual factors that impact what your ideal range is for VO2 Max.

Age is one of those factors. One study looked to see how age impacts the mean VO2 Max among a group of participants. For both men and women over the age of 60, the VO2 Max rate fell considerably compared to younger groups. Among the male participants, the mean VO2 Max rate was 38.54, whereas it was recorded as 29.45 in the female participants.

The good news is that you can boost your VO2 Max, and emerging studies show that a combination of HIIT and strength training is the best way to do this. Increasing your VO2 Max is possible at any age, and even young men can benefit from increasing their training intensity. As studies continue to link VO2 Max to longevity, it’s a good idea to focus on boosting it as a young adult, as this could potentially benefit you later in life.

A study published in the International Journal of Exercise Science looked at the impact that training intensity has on VO2 Max among young adults. There were 28 studies chosen for inclusion in this research, with participants having a mean age of 23 years. One finding of this study is that even low training doses or durations can have a positive impact on VO2 Max. The key is to focus on the intensity of these programs. In fact, VO2 Max improved more significantly in these groups compared to studies where lower intensities, but higher training durations or frequencies were used.

A randomized controlled trial, published on ScienceDirect, also provided evidence that a combination of both resistance training and aerobic exercises offer the most beneficial outcome. This study focused on overweight individuals and monitored the effects of a combined program on both BMI and VO2 Max. Researchers found that combining these two different types of training programs had a more significant impact on both focus points measured during the study. By reducing body fat percentage and improving BMI, the cardiovascular system is enhanced, lowering the risk factor for heart disease. This trial indicates the direct link between VO2 Max and cardiovascular health.

Considering all these findings from recent studies, we can confirm that you need to include high-intensity workouts, even in low doses, to boost your VO2 Max. In addition to these, cycle them with strength training exercises, as this further contributes to your VO2 Max levels and holds additional benefits, such as increasing muscle mass and reducing body fat. 

Conclusion: Can You Boost Your VO2 Max?

Boosting your VO2 Max involves a combination of both high-intensity exercises and strength training. This measure tells you more about your aerobic fitness and is becoming increasingly common as a way for people to get a better idea of their cardiovascular health. Researchers have also found that increasing your VO2 Max could potentially have a positive effect on lifespan, giving you even more reason to start using this measurement. 

References

https://www.sciencedirect.com/science/article/pii/S235290671930034X

https://pubmed.ncbi.nlm.nih.gov/29293447/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7966187/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4836566/

https://www.sciencedirect.com/science/article/abs/pii/S1360859224005758