VO2 Max & Longevity: The One Fitness Metric That Actually Predicts Lifespan

VO2 Max For Aging

A thletes and even fitness fans understand that tracking metrics is important for understanding health. Heart rate, steps, and even elevation can all provide context regarding overall health. An elevated heart rate within the target heart rate zone during a run would show that a person’s body is performing as expected. One of the most important data points that can predict health outcomes With all the data compiled by fitness trackers, VO2 max is probably one of the most important data points that people should pay attention to.

How important is this metric

VO2 max is a data point that indicates a person’s overall cardiovascular health and physical efficiency in distributing blood and oxygen during activity such as exercise. The metric is usually listed as a numerical figure ranging from 0-100. Ideally, the higher the VO2 max score, the better the body functions. The score is calculated by taking into account age, gender, fitness level, and even elevation when exercising. Historically, this data could only be accurately calculated when a person took the VO2 max test in a lab setting. However, many wearable trackers monitor the metric through watches, belts, and rings.

VO2 max for fitness

People who use wearable fitness trackers are probably more familiar with the VO2 max score. The score is sometimes displayed side-by-side with the wearer’s cardio age, which may be lower or higher than the individual’s actual biological age. The higher the VO2 max score, the younger a person’s cardio age and likewise a lower score means the individual’s cardio age is actually higher. The VO2 max is adjusted for age and gender, but typically translates as anything below 23 is poor, 23-27 fair, 28-31 good, 32-36 excellent, and 37 and up being superior. For example, a 43 year old woman with a VO2 max score of 50 is considered to be in very good shape and would have a cardio age of 36. Keep in mind, though, that VO2 max tests performed in a laboratory or hospital setting will usually be more accurate than those from wearables.

VO2 max for health

The score also offers insights into overall health. Beyond simply proving an individual has stamina, higher scores are linked with a reduced risk of cardiovascular disease. Some experts suggest that high scores can also predict the likelihood of a person experiencing cardiac events. Since VO2 max specifically reflects how the body operates during physical activity, the metric is often considered more accurate. For example, an overweight individual with a high VO2 max score would have a reduced risk of dying early even when compared to a less active person of normal weight.

VO2 max and aging

Another important aspect of the VO2 max score is that experts can use the metric to infer longevity. Simply put, having a higher score means a person has a better chance of living longer. However, people should understand that VO2 max is just one data point and a variety of factors can influence whether an individual will live a long life. Likewise, the score naturally declines as people age, but staying active is one of the best ways to keep the metric high.

Takeaways

VO2 max is a score that reflects how effectively the body moves blood and oxygen to essential organs during exercise. A higher score can mean a reduced risk of cardiovascular events, and even predict longer lifespans. To achieve these goals, people are encouraged to get and stay active to reap the benefits of better health and long life.