VO2 MAX AND LONGEVITY
VO2 MAX AND LONGEVITY
VO2 max, or maximal oxygen uptake, is a critical measure of cardiovascular and respiratory fitness, indicating the maximum amount of oxygen the body can utilize during intense exercise.
It is a key indicator of overall health and longevity, playing a significant role in the prevention and management of chronic diseases
This document aims to provide clinicians with a thorough understanding of VO2 max, its impact on longevity, how to assess it, training methods to improve it, and potential supplements that can enhance VO2 max.
Basics of VO2 Max
VO2 max is measured in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min) It reflects the efficiency of the cardiovascular and respiratory systems in delivering oxygen to the muscles and the efficiency of the muscles in using that oxygen Higher VO2 max values are associated with better cardiovascular health and overall physical fitness.
Measurement: Typically assessed using a graded exercise test on a treadmill or cycle ergometer, where the intensity is gradually increased until exhaustion
Significance: Higher VO2 max levels are linked to lower risks of cardiovascular disease, diabetes, and all-cause mortality
Impact of VO2 Max on Longevity
VO2 max is a powerful predictor of longevity Studies have shown that higher levels of VO2 max are associated with reduced mortality rates and increased life expectancy This is due to the role of aerobic fitness in enhancing cardiovascular health, metabolic function, and overall physical resilience
Cardiovascular Health: Improved VO2 max is associated with lower blood pressure, reduced arterial stiffness, and better lipid profiles
Metabolic Function: Higher VO2 max improves insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes
Physical Resilience: Enhanced VO2 max contributes to better physical performance, reduced frailty, and a lower risk of falls in older adults
VO2 Max and the Hallmarks of Aging
The hallmarks of aging, including genomic instability, mitochondrial dysfunction, cellular senescence, and inflammation, are all influenced by aerobic fitness and VO2 max
Genomic Stability: Regular aerobic exercise can improve DNA repair mechanisms and reduce the accumulation of DNA damage.
Mitochondrial Function: High VO2 max is associated with increased mitochondrial biogenesis and efficiency, crucial for energy production
Cellular Senescence: Exercise reduces markers of cellular senescence, potentially slowing the aging process
Inflammation: Aerobic fitness helps lower chronic inflammation, a key driver of many age-related diseases
How to Assess VO2 Max
VO2 max can be assessed using direct and indirect methods Direct measurement involves respiratory gas analysis during a maximal exercise test, while indirect methods estimate VO2 max based on submaximal exercise tests and heart rate responses.
Direct Measurement:
Procedure: Conducted in a lab setting with equipment to measure oxygen intake and carbon dioxide output during a graded exercise test
Accuracy: Provides the most precise measurement of VO2 max.
Indirect Measurement:
Tests: This includes the Cooper test, shuttle run test, and step test
Estimation: Uses formulas and heart rate data to estimate VO2 max
Equation for Zones: MHR:
220-age = Max Heart Rate then multiply by the zone range. eg. (Zone 1 = .5-.6 or 50-60% of max heart rate)
VO2 Max Standards: Age, Male, and Female Rankings
The following table provides VO2 max standards for different fitness levels across various age groups for males and females:
Training to Improve VO2 Max
Improving VO2 max requires a combination of aerobic and anaerobic training. Key strategies include:
PROTOCOL VO2 X TRAINING
Zone 1 (50-60% Max HR)
Light intensity that feels comfortable
Holding conversation is easy
Burns fat; enhances circulation
Zone 2 (60-70% Max HR)
Still burns fat as primary fuel
Improves oxygen delivery to muscles
Maintain pace for extended periods
Zone 3 (70-80% Max HR)
Noticeable exertion; conversation challenging
Builds aerobic fitness; strengthens muscles
Carbs contribute more to energy production
Zone 4 (80-90% Max HR)
Hard pace nearing capacity
Talking difficult; improves speed and VO2max
Boosts anaerobic fitness
Zone 5 (90-100% Max HR)
Maximum effort only sustainable briefly
At absolute limits; builds power and strength
Performance optimization zone
Protocol
Train in Zone 2 and/or 3: 3x per week for 3060 minutes
Train in Zone 5: 2x per week interval training 30-180 secs
repeated over a 20 minute period of time.
Supplements to Improve VO2 Max
Certain supplements can support improvements in VO2 max by enhancing energy production, reducing fatigue, and supporting cardiovascular health Below are key supplements that have shown potential benefits, along with dosing recommendations:
1. Beta-Alanine
Mechanism: Increases muscle carnosine levels, which helps buffer lactic acid and delay muscle fatigue during high-intensity exercise
Dosing: 3-6 grams per day, taken in divided doses to minimize skin tingling (paresthesia).
2. Beetroot Juice
Mechanism: Rich in nitrates, which are converted into nitric oxide in the body, improving blood flow and oxygen delivery to muscles
Dosing: 500 ml (approximately 2 cups) of beetroot juice or 6-8 mmol of nitrate daily. Start with a smaller dose to assess tolerance.
3. Creatine
Mechanism: Enhances phosphocreatine stores in muscles, supporting short bursts of highintensity exercise and improving overall performance
Dosing: 5 grams per day. A loading phase of 10-20 grams per day (divided into 2-4 doses) for 5-7 days can be used initially, followed by a maintenance dose of 5 grams per day
4. Cordyceps
Mechanism: A traditional medicinal mushroom that may improve aerobic capacity and endurance by increasing ATP production and oxygen utilization.
Dosing: 1-3 grams per day of cordyceps extract, standardized to contain a certain percentage of active ingredients (eg, 7% cordycepin)
5. Citrulline Malate
Mechanism: Enhances nitric oxide production, improving blood flow and oxygen delivery, and may reduce muscle soreness.
Dosing: 6-8 grams per day, taken about 30-60 minutes before exercise
VO2 max is a crucial marker of cardiovascular fitness and a powerful predictor of longevity By understanding its impact on health and aging, clinicians can better assess and guide their patients in improving their VO2 max through tailored exercise programs and potential supplementation. Regular assessment and targeted interventions can significantly enhance both quality of life and life expectancy