{"id":1963,"date":"2024-06-12T17:56:10","date_gmt":"2024-06-12T17:56:10","guid":{"rendered":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/?p=1963"},"modified":"2024-06-13T00:35:48","modified_gmt":"2024-06-13T00:35:48","slug":"vo2-max-for-healthspan","status":"publish","type":"post","link":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/vo2-max-for-healthspan\/","title":{"rendered":"VO2 MAX FOR HEALTHSPAN"},"content":{"rendered":"<p>Measured VO<sub>2<\/sub>\u00a0Max is part inhalation, part pump, part distribution, and part muscle utilization. There are two grades of VO<sub>2<\/sub>\u00a0max \u2013 one\u00a0<em>relative<\/em>\u00a0calculation which takes body weight into account, and one\u00a0<em>absolute<\/em>\u00a0figure that ignores a person\u2019s body mass to focus on maximal oxygen absorption.<\/p>\n<ul>\n<li>As a practical metabolic measure for this Absolute VO<sub>2<\/sub>\u00a0max \u2013\u00a0 about five (5) dietary calories (Kcal) are used with each Liter of Oxygen inhaled during the VO<sub>2<\/sub>\u00a0max evaluation period.<\/li>\n<\/ul>\n<p>A key for both techniques is that maximum oxygen use is a systematic stamina process with profound implications.<\/p>\n<p>Criteria to measure VO<sub>2<\/sub>\u00a0max and protocol benchmarks include:<\/p>\n<ul>\n<li>Progressively increase the intensity of aerobic effort: a perceived exertion level (<a href=\"https:\/\/personaltrainertoday.com\/applying-rpe-personal-training-sessions\">RPE<\/a>) of 17 or greater is reached, with a plateau of oxygen consumption and \u201ccapped\u201d peak exertion<\/li>\n<li>Heart rate at the VO<sub>2<\/sub>\u00a0max plateau is within ~ 10 beats per minute of maximum heart rate (MHR)<\/li>\n<li>Relative gas exchange \u2013 when more carbon dioxide is exhaled than air inhaled with extended exertion<\/li>\n<li>The test time to achieve VO<sub>2<\/sub>\u00a0max can be as little as 12 minutes or as many as 45 minutes.<\/li>\n<\/ul>\n<h3>The Gold Standard<\/h3>\n<p>Elite (or simply wealthy) athletes can be tested for VO<sub>2<\/sub>\u00a0Max in an equipped laboratory via an instrumented treadmill,\u00a0 or a specially calibrated exercise cycle. These Gold Standard tests can be costly, difficult to administer, and they are not suitable for all fitness levels<sup>2<\/sup>. These solid gold protocols directly\u00a0<strong>measure<\/strong>\u00a0oxygen consumption at progressive workloads, including maximal exertion. Formal calculations follow to show both relative and\/or absolute VO2 max for the tested athlete.<\/p>\n<h3>Proxy Silver Techniques<\/h3>\n<p>Four viable and practical \u201csilver\u201d estimations for one\u2019s VO<sub>2<\/sub>\u00a0Max are cheaper and more convenient than that Gold Standard test measure. These proxies are\u00a0<em>good enough<\/em>\u00a0to gauge cardiovascular and cardiorespiratory fitness\u00a0<em>vis-\u00e0-vis<\/em>\u00a0others of the same age and gender demographic. They can be performed at sub-maximal efforts, which have merit for many clients.<\/p>\n<p>Additionally<i>,\u00a0<\/i>in our contemporary age of \u201csmart\u201d fitness watches and rings, proxy estimations of VO2 Max can also be provided by these devices<sup>3<\/sup>.<\/p>\n<p><strong>1. Estimation based on Heart Rates<\/strong><\/p>\n<ul>\n<li>\u00a0VO<sub>2<\/sub>\u00a0max = 15 x (HR<sub>max<\/sub>\/HR<sub>rest<\/sub>).<\/li>\n<li>\n<ul>\n<li>Note that this proxy does not fully account for body mass, gender, or age. Yet, it does not require a physical test to generate a VO2 max estimate.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Example: An elite Master\u2019s athlete has a resting HR of 41 beats per minute and a previously recorded maximum HR of 178. This proxy yields an estimated Absolute VO<sub>2<\/sub>\u00a0max of 15 x (178\/41) or ~ 65 .<\/p>\n<p><strong>2.\u00a0 Rockport Walking Fitness Check:<\/strong><\/p>\n<ul>\n<li>Estimate VO<sub>2<\/sub>\u00a0max with this practical\u00a0<a href=\"https:\/\/www.wikihow.com\/Measure-VO2-Max#\" target=\"_blank\" rel=\"noopener\">relationship<\/a>:<\/li>\n<\/ul>\n<p>VO<sub>2<\/sub>\u00a0= 133 \u2013 (0.08 x bodyweight in lb) \u2013 (0.39 x age) + (6.3 x gender) \u2013 (3.26\u00a0 x Mile walk time in minutes) \u2013 (0.16 x heart rate). If you are male, use the number\u00a0<strong><em>1<\/em><\/strong>, if you are female, use the number\u00a0<strong><em>0<\/em><\/strong>\u00a0for the gender calculation.<\/p>\n<ul>\n<li>Example: A 26 year-old male who weighs 160 pounds, walks a measured mile in 15 minutes, and has a heart rate of 120 bpm at the end.\n<ul>\n<li>VO<sub>2<\/sub>\u00a0Max estimate = 133 \u2013 (0.08 x bodyweight in lb) \u2013 (0.39 x age) + (6.3 x gender) \u2013 (3.26 x walk time in minutes) \u2013 (0.16 x heart rate)<\/li>\n<li>VO<sub>2<\/sub>\u00a0= 133 \u2013 (0.08 x 160) \u2013 (0.39 x 26) + (6.315 x 1) \u2013 (3.26 x 15) \u2013 (0.16 x 120 finishing HR)<\/li>\n<\/ul>\n<\/li>\n<li>VO<sub>2<\/sub>\u00a0Max estimate = (133 \u2013 12.8 \u2013 10.1 + 6.3 \u2013 49 \u2013 19) or about\u00a0<strong>49 mL\/kg\/min.<\/strong><\/li>\n<\/ul>\n<p>This male\u2019s VO<sub>2<\/sub>\u00a0max is considered to be in the Very Active or\u00a0<a href=\"https:\/\/www.trainermetrics.com\/fitness-assessment-calculations\/vo2max-three-minute-step-test\/\" target=\"_blank\" rel=\"noopener\">Excellent<\/a>\u00a0range.<em>\u00a0For context, a sedentary adult male from age 18-45 has a nominal VO<sub>2<\/sub>\u00a0max of about\u00a0<strong>\u00a038-40<\/strong>\u00a0<strong>mL\/kg\/min.<\/strong>\u00a0Average female adults that are sedentary have lower values than males of about\u00a0<strong>30<\/strong>\u00a0<strong>mL\/kg\/min.\u00a0<\/strong>This gender difference for VO<sub>2<\/sub>\u00a0max is consistent for all age groups and fitness levels.<\/em><\/p>\n<p><strong>3. BYU 1 Mile Jog Check (gender-specific)<\/strong><\/p>\n<div class=\"step\">\n<p>Be sure to use the proper equation based on the client\u2019s biological gender.<sup id=\"_ref-12\" class=\"reference\" aria-label=\"Link to Reference 12\"><\/sup><\/p>\n<ul>\n<li>Women: 100.5 \u2013 (0.164 x weight in kg) \u2013 (1.44 x jog time for 1 mile) \u2013 (0.19 x heart rate)<\/li>\n<li>Men: 108.8 \u2013 (0.164 x weight in kg) \u2013 (1.44 x jog time) \u2013 (0.19 x heart rate).<\/li>\n<\/ul>\n<p>Age is accounted for when the resultant estimate of VO<sub>2<\/sub>\u00a0max is compared to formal and published tabular entries.<\/p>\n<\/div>\n<p class=\"clearall\"><strong>4.\u00a0<a href=\"https:\/\/www.trainermetrics.com\/fitness-assessment-calculations\/vo2max-three-minute-step-test\/\" target=\"_blank\" rel=\"noopener\">3-Minute<\/a>\u00a0or 5-minute Harvard Step Test<\/strong><\/p>\n<div class=\"clearall\">A 16-inch step or riser is needed with a metronome for cadence and a timer.<\/div>\n<div class=\"clearall\">The participant steps up and down (right foot up, left foot up, right foot down, left foot down) metronome set at 22 steps\/minute for women and 24 steps\/minute for men until three minutes is elapsed. Record the final heart rate in beats\/minute at the end of three minutes.<\/div>\n<div><\/div>\n<div>Use the Trainermetrics\u00a0<a href=\"https:\/\/www.trainermetrics.com\/fitness-assessment-calculations\/vo2max-three-minute-step-test\/\" target=\"_blank\" rel=\"noopener\">calculator<\/a>\u00a0to estimate VO<sub>2<\/sub>\u00a0max (gender and age-specific).<\/div>\n<div>Note that the lower the finishing heart rate is after 3 minutes of stepping \u2013 the\u00a0higher\u00a0the estimate for VO2 max.<\/div>\n<div><\/div>\n<h3>Healthspan and VO2 Max<\/h3>\n<div><strong><em>How fit are you, really?<\/em><\/strong>\u00a0Norwegian skiers have some of the highest VO<sub>2<\/sub>\u00a0max levels ever recorded. Thus, longitudinal studies for fitness and longevity from a Norwegian research university \u2013 The Norwegian University of Science and Technology or NTNU \u2013 have merit and have led to an invaluable estimator of fitness across our globe<sup>4<\/sup>.<\/div>\n<div><\/div>\n<div><strong>Taking this free, private, and informative 6-step NTNU\u00a0<a href=\"https:\/\/www.worldfitnesslevel.org\/#\/\" target=\"_blank\" rel=\"noopener\">Fitness Test<\/a>\u00a0is one way to get an estimate of your fitness level.<\/strong><\/div>\n<div><\/div>\n<div>One takeaway from this research:<\/div>\n<div>\u201cThe risk of dying from cardiovascular disease was\u00a0<em>21% lower<\/em>\u00a0for each<em>\u00a0increase<\/em>\u00a0of 3.5 mL\/kg\/min, or 1 MET\u201d<sup>4\u00a0<\/sup>where\u00a0<a href=\"https:\/\/metscalculator.com\/\" target=\"_blank\" rel=\"noopener\">MET<\/a>\u00a0is the metabolic equivalent of a task.<\/div>\n<div>\n<div id=\"__sec7\" class=\"sec sec-first\">\n<p>\u201cSo what number (<em>sic VO<sub>2<\/sub>2 max<\/em>) should you be striving for? Doctor Peter Attia\u2019s aspiration to\u00a0<a href=\"https:\/\/peterattiamd.com\/how-does-vo2-max-correlate-with-longevity\/\" target=\"_blank\" rel=\"noopener\">optimize longevity<\/a>\u00a0is for his patients to be in the \u201celite\u201d category for someone a decade younger.\u201d\u00a0<sup>5<\/sup>\u00a0Thus, a 50-year-old female client just might optimize her longevity by being in the elite VO2 max range of a forty-year-old female.<\/p>\n<div id=\"attachment_85163\" class=\"wp-caption aligncenter\">\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-85163 size-full\" src=\"https:\/\/www.personaltrainertoday.com\/wp-content\/uploads\/2022\/07\/VO2-max-chart.jpeg\" alt=\"VO2 Max chart\" width=\"1536\" height=\"994\" aria-describedby=\"caption-attachment-85163\" \/><\/p>\n<p id=\"caption-attachment-85163\" class=\"wp-caption-text\">credit: Neuroathletics Substack<\/p>\n<\/div>\n<\/div>\n<\/div>\n<h3>Summary<\/h3>\n<p>The VO<sub>2<\/sub>\u00a0max value is\u00a0<strong><em>not<\/em>\u00a0<\/strong>a be-all or end-all performance indicator. An athlete\u2019s mental and physical factors also contribute to superior athletic achievement in endurance events. So, the highest VO<sub>2<\/sub>\u00a0max doesn\u2019t always win the Tour D France yellow jersey or Gold in an Olympic Nordic event. Additional factors of altitude, genetics, and temperature can be added to gender and age as contributors to a client\u2019s VO<sub>2<\/sub>\u00a0max. And this valuable measure of oxygen absorption to do work can be confusing.<\/p>\n<p>Why? An elite client athlete will be less likely to improve her or his VO2 max rating than an average or sedentary person can improve over time.<\/p>\n<p>Should a client be interested in long healthspan and\/or reducing morbidity in a next decade, then\u00a0<strong>VO<sub>2<\/sub>\u00a0max<\/strong>\u00a0is a fine and defensible measure of cardiovascular health and longevity.<\/p>\n<h4>References:<\/h4>\n<p>(1) Tian, Danyang, and Jinqi Meng. \u201cExercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches.\u201d\u00a0<i>Oxidative medicine and cellular longevity<\/i>\u00a0vol. 2019 3756750. 9 Apr. 2019, doi:10.1155\/2019\/3756750<\/p>\n<p>(2) Levine, Benjamin D. \u201c.VO2max: what do we know, and what do we still need to know?.\u201d\u00a0<i>The Journal of physiology<\/i>\u00a0vol. 586,1 (2008): 25-34. doi:10.1113\/jphysiol.2007.147629<\/p>\n<p>(3) Webster, D. E., Tummalacherla, M., Higgins, M., Wing, D., Ashley, E., Kelly, V. E., McConnell, M. V., Muse, E. D., Olgin, J. E., Mangravite, L. M., Godino, J., Kellen, M. R., &amp; Omberg, L. (2021). Smartphone-Based VO2max Measurement With Heart Snapshot in Clinical and Real-world Settings With a Diverse Population: Validation Study.\u00a0<i>JMIR mHealth and uHealth<\/i>,\u00a0<i>9<\/i>(6), e26006. https:\/\/doi.org\/10.2196\/26006<\/p>\n<p>(4) https:\/\/www.ntnu.edu\/cerg\/vo2max<\/p>\n<p>(5) https:\/\/www.theproactiveathlete.ca\/survival-of-the-fittest-vo2-max-as-a-primary-marker-for-longevity\/<\/p>\n<div class=\"et_pb_row abfd_et_pb_row\">\n<div class=\"et_pb_column\">\n<div class=\"abfd-container\">\n<p>&nbsp;<\/p>\n<div class=\"abfd-photograph\"><img decoding=\"async\" src=\"https:\/\/secure.gravatar.com\/avatar\/4c89f533081a30ae830857851e9e5d74?s=96&amp;d=mm&amp;r=g\" alt=\"Dave Frost\" \/><\/div>\n<p>&nbsp;<\/p>\n<div class=\"abfd-details\">\n<div class=\"abfd-name\"><a href=\"https:\/\/personaltrainertoday.com\/author\/davefrost\"><br \/>\nDave Frost<\/a><\/div>\n<div class=\"abfd-biography\">\n<p>Dave Frost has served the fitness community as a NFPT-certified CPT since 2013, and a Master Fitness Trainer since 2019.<br \/>\nAs a Medicare-aged baby boomer, he specializes in training those clients who intend to stay \u201cwell past forty\u201d.<br \/>\nHe is a former world champion in Masters Rowing and National Indoor Rowing champion for his age group. He is also a group fitness instructor for The Row House. His website is https:\/\/wellpastforty.com. Dave recently published his work: KABOOMER: Thriving and Striving into your Nineties to promote stamininety for those intending to add years to their lives and life to their years.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Measured VO2\u00a0Max is part inhalation, part pump, part distribution, and part muscle utilization. There are two grades of VO2\u00a0max \u2013 one\u00a0relative\u00a0calculation which takes body weight into account, and one\u00a0absolute\u00a0figure that ignores a person\u2019s body mass to focus on maximal oxygen absorption. As a practical metabolic measure for this Absolute VO2\u00a0max \u2013\u00a0 about five (5) dietary [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1963","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/comments?post=1963"}],"version-history":[{"count":4,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1963\/revisions"}],"predecessor-version":[{"id":2099,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1963\/revisions\/2099"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media\/1964"}],"wp:attachment":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media?parent=1963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/categories?post=1963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/tags?post=1963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}