How to Improve VO2 Max – 3 Effective Ways & How Long Does it Take
Are you looking to improve your aerobic fitness and heart health by improving VO2 max? Is it even possible to improve VO2 max at any age? Yes, it is! Below is the complete guide on “How to improve VO2 max”, with factors involved and the time required.
What does VO2 Max mean?
VO2 max is the maximum amount or volume (V) of oxygen (O₂) our body consumes during exercise. The more oxygen the body absorbs, the better cardiovascular health and aerobic capacity. It is measured in ml/kg/min. This means millilitres of oxygen used per kilogram of body weight per minute during exercise.
A higher VO2 max indicates better aerobic fitness and physical health, with a lower risk of cardiovascular diseases (CVDs).
Why is VO2 Max Important?
When an individual inhales, the lungs absorb oxygen. This oxygen is transported to the organs and muscle cells by Red Blood Cells (RBCs). The cells use this oxygen to produce energy units called Adenosine Triphosphate (ATP).
When more oxygen is absorbed, more energy will be produced. In return, more energy will be available to fuel your exercise. A higher VO2 max means more oxygen absorption and more energy production. It indicates efficient energy production and more oxygen availability during exercise.
So, VO2 max is an important indicator of your physical fitness and cardiovascular health. It represents how physically fit you are, hence a better indicator for tracking your fitness. It also indicates your aerobic endurance and is a gold standard to measure an individual’s fitness level. It is also associated with a lower risk of CVDs and increased longevity.
How is VO2 Max Calculated?
There are multiple ways to measure your VO2 max. The most accurate way to calculate your VO2 max is in a medical exercise laboratory. In the lab test, a special mask monitors your oxygen and carbon dioxide levels while you do aerobic exercise. By wearing the mask, you will exercise until you reach full capacity or exhaustion.
The test is expensive and requires special devices and a professional. Today, multiple digital devices are available that started measuring your heart rate. You simply measure your heart rate with wearable devices and use online tools to calculate your VO2 max.
Online VO2 max calculators calculate your VO2 max using different algorithms and factors. These factors include Age, Gender, Heart Rates (Resting & Exercising), and Physical Activity Level. While some of these calculators have limitations, e.g., requires you to perform exercise.
Our advanced VO2 max calculator allows you to calculate your VO2 max by using your resting heart rate. You simply enter your data, e.g., age, gender, and resting heart rate and estimate your VO2 max. Moreover, our tools allow you to calculate your VO2 max using six different methods (equations), including:
- Resting Heart Rate Method
- Cooper 1.5-mile run test
- Cooper 12-minute run test
- Rockport 1-mile walk test
- 3-minute step test
- 2000m rowing test
How to Improve VO2 Max? – 3 Effective Techniques & Exercises
If you do not exercise regularly, your VO2 max may be low. It’s true, especially if you do not do aerobics or cardio. Someone who exercises regularly often has a high or improved VO2 max. So, you might have a question in your mind, “How to increase VO2 max?”
To put it simply, you can improve VO2 max by living a healthy lifestyle and exercising regularly. Here are some ways of how to increase your VO2 max:
1. Exercise Regularly
The best way to improve your VO2 max is to incorporate exercise into your daily routine. So, you might have a question, “What kind of exercises should I do?” The answer is:
i. Aerobic Traning
You can improve your VO2 max by doing aerobic exercise or cardio. The main purpose is to increase your heart rate and pump it more. The more aerobics you do, the more the heart pumps, which improves your VO2 max. If you’ve been inactive and haven’t exercised for a long time, you can start by walking.
ii. Endurance Training
Endurance exercise or Zone 2 training, e.g., jogging or running at a slower pace, improves your aerobic capacity and ultimately your VO2 max. It means you have to exercise for a long time, and your lungs have to work consistently over a longer period. The more your lungs work, the more VO2 max will improve.
iii. High Intensity Interval Training
High Intensity Interval Training (HIIT) can improve your VO2 max faster. It’s so true if you are already an active individual. So, incorporating high-intensity interval training sessions is the best way to improve your aerobic capacity in a shorter period. Both low-volume and high-volume HIITs are efficient. Here’s a simple plan on how you can do it:
- Take a 5-minute walk or jog.
- Speed up for 30 seconds, going at your max heart rate.
- Slow down to walking or jogging again until you catch your breath.
- Repeat this several times during your exercise session.
- Increase the time as you adapt and feel stronger.
2. Switching Up Workout Routine
If you do the exercises described above, the next stage is to switch up your exercise routine. Since you are exercising regularly now, your body will adapt. To raise VO2 max further, ramp up things or switch to another exercise. For example, if you walk, try cycling or increase your exercise duration.
3. Lose Weight
As we know, VO2 max is measured relative to body weight; losing weight can significantly increase your VO2 max levels. Since weight is easier to lose when you exercise daily to boost your VO2, better food choices can help. They can help you lose weight faster and raise your VO2 max.
Benefits of improving VO2 Max
Improving your VO2 max is correlated with your physical health and fitness level. The higher the VO2 max, the higher the fitness level. Here are some benefits of improving your VO2 max readings.
- Improved cardiovascular health and reduced risk of cardiovascular diseases.
- Reduced risks of diabetes, stroke, and cancer.
- Improved sleep, mood, and quality of life.
- Associated with longevity.1
What is a Good/Healthy VO2 max?
The good or healthy VO2 max varies by gender and age. The good VO2 max for males and females is provided below.
|
Category |
Men (ml/kg/min) |
Women (ml/kg/min) |
|---|---|---|
|
Getting started |
< 35 |
< 27 |
|
Developing |
35 – 40 |
27 – 32 |
|
Good |
40 – 48 |
32 – 40 |
|
Excellent |
48 – 56 |
40 – 48 |
|
Elite / Superior |
> 56 |
> 48 |
How Long Does it take to improve VO2 max?
If you have made up your mind to increase VO2 max, the next question is “How long does it take to increase VO2 max?” The answer is simple: it depends on different factors. These factors include your current or starting fitness level, genetics, age, gender, types of training you choose to improve your VO2 max.
1. Fitness Level
If you are a beginner and have not exercised for a long time, you might see significant improvements in your VO2 max level within 4-6 weeks. On the other hand, if you already exercise regularly, your VO2 max may already be higher. You need to push harder to improve your VO2 max.
2. Age
VO2 max level is correlated with your age; it declines as we age. The younger you are, the more potential your VO2 max has to reach its peak. It has been shown in a scientific study that there is around 10% decline every 10 years. It means if you’re in your 20s or 30s, your VO2 max could reach its maximum.
3. Genetics
Genetics is an uncontrolled factor that can influence your VO2 max. All individuals have different physiologies and so different capacities for oxygen uptake, which influence improvement. A study reveals that our genetics influence VO2 max by 50%2. So, once an individual hits its genetic limit, it’s very hard to progress further.
4. Gender
Males have a physiological and anatomical edge. They have higher VO2 max in both absolute and relative terms. So, they have more muscle and bigger chest cavities and lungs. This lets them take in more oxygen and reach a higher VO2 max.
5. Types of Training
The improvement level also depends on the type of training you choose to improve VO2 max. It means the improvement level varies when you choose running or cycling. High-intensity interval training (HIIT) is a faster and more efficient way of improving VO2 max.