LIFESPAN & HEALTHSPAN

2 IDEAS FROM ME

1. VO2 Max measures your aerobic fitness level and refers to the maximum amount of oxygen your body can absorb during exercise (Volume of Oxygen per Kilogram of weight). Improving your VO2 max can improve your longevity (lifespan) and quality of life (healthspan) by a decade or more. The best way to improve your VO2 max is with aerobic activity, especially High Intensity Interval Training. But any aerobic acivity which takes you to 85% of your maximum for at least 30 minutes will work.

2. There are several ways to estimate your VO2 max. The most accurate VO2 max method is medically conducted at lab by physicians and takes you to maximum capacity (exhaustion). Several other methods use submaximal estimates which only take you to 85% of max. The health app on your iphone will give you a submaximal VO2 max estimate based on your exercise habits if you also use an Apple Watch. Other submaximal methods include: Astrand treadmill test, 2.4 km run test, & Cooper 1.5 mile walk/run test.

2 QUOTES FROM SAGES

1. Research shows that people with least fit VO2 max are 400% higher risk of dying than those in the top VO2 max fitness category. Peter Attia and Bill Gifford (Outlive: The Science and Art of Longevity).

2. VO2 max ranges for male and female are provided in Source: Everything to Know About VO2 max. Gregory Minnis, Tim Jewell, August 15, 2023. https://www.healthline.com/health/vo2-max#about-vo₂-max

1 QUESTION FOR YOU TO EXPLORE

1. What is your VO2 max and what are you doing to improve it?

Namaste,

Duane Nelson