Why should you know your VO2?
Your VO2 max is a number you should know and understand it’s importance and implications on your overall health. We live in a time where obesity and complications resulting from a sedentary lifestyle are at an all-time high, and it looks like it’s only going to get worse. We are constantly being told about the newest, most revolutionary diet or type of exercise. Whether it’s a new diet or exercise plan one thing remains absolute, there just isn’t one solution that fits every person!
What is VO2?
VO2 max is a measure of the maximum volume of oxygen your body can utilize, it is measured in millimeters of oxygen, per kilogram of body weight, per minute, expressed as ml/kg/min (science!). Ok great, but why should that be important? VO2 max is THE single best measurement of your cardiopulmonary fitness, its measuring your respiratory, cardiac, and circulatory system and even represents your cellular respiration.
When you have this information, you have values that represent you, not some broad calculation that gives an “average” but your absolute results; because we are all unique. VO2 max is an impressive predictor of longevity; lower VO2 max levels are associated with inactivity and cardiovascular disease. Despite all the well-known benefits of physical activity, inactivity is still an epidemic. In the united states, only 51.6% of adults meet aerobic activity guidelines, 29.3% meet muscle-strengthening guidelines, and 20.6% meet both the aerobic and muscle strengthening guidelines (1)Knowing your VO2 max level gives you a clear understanding of where you are, where you should be, and how to get there.
What your VO2 tells you
We can’t hide from the science, or ultimately what our values are, but the great news is we have the ability to improve it. At Metatec, we provide high quality VO2 max testing, but we also pinpoint different heart rates (HR). What’s your resting HR, Max HR or HR at your anaerobic threshold? These are all important and play important roles in the intensity of exercise you should be doing, depending on the goals you want to achieve. Whether you are trying to be more active, trying to lose weight (did you know you utilize more fat for energy at lower intensities?), or trying to achieve a personal record for a marathon - these levels apply to you. By knowing how your body is responding to exercise, and staying within the correct HR zones, you can train your body to reach your goals.
I think it has been beaten into our minds that the only way to achieve a higher level of fat-loss or fitness is to push harder, do more, and keep the intensity level up. I’m not saying that there isn’t merit to higher intensities or interval training, in fact, I have had success with high-intensity interval training and fat loss when combined with good nutrition. What I am saying, is that we should not be spending 100% of our time at high-intensity, it’s important to spend the majority of our time in the aerobic zone, or what we might consider a lower intensity. This is where your body is going to learn to eat up oxygen and fat as an energy source, and over time our bodies get better and more efficient at it. Effectively this benefits us with being able to run longer distances with less fatigue, compete in a cross-fit competition with better endurance, or maybe it just helps us feel more energized during the day and happier when we look in the mirror.
Want to know your VO2?
(1) Centers for Disease Control and Prevention. Adult participation in aerobic and muscle-strengthening activities – United States, 2011. MMWR Morb Mortal Wkly Rep. 2013;62(17):326-30.