The best method to measure cardiorespiratory fitness is by measuring VO2Max, which is a calculation of how efficiently your body can transport and uitlize oxygen. To get an accurate measurement, expensive and extensive equipment is needed. Professionals are however able to estimate a person's maximum VO2, or determine a starting point for a cardiorespiratory conditioning program by performing a sub-maximal test, and then using an equation to come to a result. Some tests that are often used include the 3-Minute Step Test, and the Rockport Walk Test. Results for these tests are compared to a normative charts, and from there, fitness can be evaluated.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs. VO₂ max refers to how much oxygen your body can absorb and use during exercise. If you’re looking to improve your aerobic fitness, you might consider maximizing your VO₂ max (sometimes called your oxygen uptake). Read on to learn more about what VO₂ max is, how it’s measured, and how you can increase your VO₂ max.
VO₂ max is the maximum (max) rate (V) of oxygen (O₂) your body is able to use during exercise. Oxygen is a critical ingredient in the respiratory process that’s involved in breathing. As you breathe in oxygen, your lungs absorb and turn it into energy called adenosine triphosphate (ATP). ATP powers your cells and helps release the carbon dioxide (CO₂) that’s created during your respiratory process when you exhale.
This means that your body can better handle aerobic fitness activities that require a lot of oxygen intake like running, swimming, and other types of cardio. Who should improve their VO₂ max?A high VO₂ max can be a good predictor of your athletic performance, especially if you’re a runner or a swimmer. Your VO₂ max amount can also act as a benchmark to track your progress as you improve your athletic abilities or if you’re trying to keep your VO₂ max at a certain level to maintain your performance. But while oxygen uptake is more frequently used for athletes, is not just for athletes. It is a way to determine cardiorespiratory fitness in anyone. Medical professionals can use it to determine your heart and lung health. Everyone — no matter their athletic ability — should try to increase their cardiorespiratory endurance. According to research, a higher VO₂ max is associated with a lower risk of death. Typically, VO₂ max tests are conducted in a medical facility like a lab or hospital by a doctor, cardiologist, or fitness specialist. Submaximal exercise testsSome personal trainers and fitness instructors may also have certifications that allow them to conduct VO₂ max tests. These tests may be called “submaximal” because they won’t necessarily give you the level of detail that a controlled laboratory test can give you. Submaximal exercise tests are still a useful way to measure your VO₂ max levels and your overall levels of heart and lung endurance during exercise. The type of VO₂ max test that’s best for you depends on your fitness level. Your doctor or instructor may have you do one of the following tests if you exercise regularly or are a trained athlete:
You may do a simple walk/run test on a treadmill if you’re newer to exercise or have not exercised for some time. Other possible VO₂ max tests include: VO₂ max depends on a few key factors:
Some of these factors, like age and sex, are uncontrollable. But the majority of your oxygen uptake depends on your fitness level, which can be managed. Here are some averages based on sex and age that you can use for reference. Typical VO₂ max for people born male measured in METS: Typical VO₂ max for people born female measured in METS: As you get older, your VO₂ max typically declines. There’s plenty you can do to keep your VO₂ max levels at their highest for your age and desired fitness levels. A 2016 study found that even occasional intense workouts can help improve VO₂ max levels. Here are some suggestions:
Based on research into the benefits of VO₂ max, the answer to this question seems pretty simple: It’ll help you live longer. No joke: A 2018 study in Frontiers in Biosciencefound that increasing your VO₂ max can improve the delivery and use of oxygen by your body, maintaining your health and physical fitness well into your later years. There are other daily benefits that you may start to notice within days or weeks of starting to improve your VO₂ max, such as:
VO₂ max is a good benchmark for measuring your aerobic fitness levels because it literally tells you how well your body is using oxygen. If you’re an athlete who loves cardio, then VO₂ max should be one of your calling cards for assessing your fitness and measuring your progress over time if you’re trying to improve your performance. Even if you’re not an athlete, consider going to your local gym or doctor and asking for a submaximal exercise test. VO₂ max is a strong predictor of your quality of life as you age. It’s worth tracking to find and maintain a good or higher VO₂ max score to help you stay healthy throughout your life.
VO2 max, also known as maximal oxygen uptake, measures the maximum amount of oxygen a person can utilize during intense exercise. It is a standard measurement used to establish an athlete's aerobic endurance before or during training. It is one of several tests to determine an athlete's cardiovascular fitness and performance capacity. VO2 max is measured in milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min). It is based on the premise that the more oxygen athletes consume during high-level exercise, the more the body will generate adenosine triphosphate (ATP) energy in cells. ATP is often referred to as the "molecular unit of currency" of intracellular energy, VO2 max should not be confused with the lactate threshold (LT) testing, which refers to the point during high-intensity exercise where lactate builds up in the muscles faster than it can be removed. VO2 max is typically conducted in a sports performance lab. It is often graded, meaning the intensity is carefully calibrated and increased over time. Either a treadmill or stationary bicycle may be used. Before the test, you would be outfitted with a face mask connected to a machine that can analyze your respiratory rate and volume alongside the concentration of oxygen and carbon dioxide in inhaled and exhaled air. A heart strap would be worn around your chest to measure your heart rate. The test usually takes between 10 and 20 minutes. To prepare for the test, you would need to:
VO2 max is reached when your oxygen consumption remains at a steady state despite an increase in the workload. At this plateau, the athlete moves from aerobic metabolism to anaerobic metabolism. From there, it is usually not long before muscle fatigue sets in and forces the athlete to stop exercising. The VO2 max values can establish your baseline fitness level before starting a training program and track your progress. The algorithm used to calculate your score can vary, although the one widely used for commercial applications is the FirstBeat method.
Introduced in 2012, the FirstBeat method measures your VO2 max value based on a linear relationship between oxygen consumption and running (or cycling) speed. Other calculation methods include the Cooper test, designed for the U.S. Air Force in the 1960s, and the Uth-Sørensen-Overgaard-Pedersen estimation, which factors in your resting heart rate (RHR) and maximum heart rate (MHR). Broadly speaking, VO2 max values are characterized in men and women as follows:
The average sedentary male will achieve a VO2 max of approximately 35 to 40 mL/kg/min. The average sedentary female will score a VO2 max of between 27 and 30 mL/kg/min. These scores can improve with training but may be limited by certain factors. Among them:
Higher VO2 max scores are associated with certain endurance sports, specifically cycling, rowing, distance running, and cross-country skiing. Tour de France winner Miguel Indurain's VO2 max was reported at 78 mL/kg/min during the peak of his conditioning, while cross-country skier Bjørn Dæhlie reportedly achieved a VO2 max of 96 mL/kg/min.
It is important to note, however, that VO2 max values are not inherently linked to sports excellence. While they can certainly contribute to one's success, particularly with endurance sports, other factors arguably play a more significant role, including skills training, psychological preparation, lactate threshold training, and nutrition. There are methods that measure VO2 max outside of a laboratory setting. For instance, some smartwatches such as those made by Apple can measure V02 max. There are also formulas you can use to get a good estimate at home. You can use a 1-mile walk test. Start walking as fast as you can without running and use a stopwatch while you walk exactly 1 mile. When you've finished walking 1 mile, stop the stopwatch right away and count your pulse for 15 seconds. Then use the formula below.
VO2 max = 132.853 - (0.0769 x your weight in pounds) - (0.3877 x your age) + (6.315 if you are male or 0 if you are female) - (3.2649 x your walking time) - (0.1565 x your heart rate at the end of the test) Knowing your VO2 max can inform you on your current fitness level and any improvements you make with training. A lab setting will provide the most accurate measure of your VO2 max, but you can also use a smartwatch or a formula and a 1 mile walk test. If you are concerned about your VO2 max or how to improve it, see a healthcare professional. You also can work with a certified personal trainer skilled in this type of testing. Frequently Asked Questions
|