At Mindstream, we often recommend that our patients get a VO2 Max test. What is this test, and why do we suggest you get it? Learn all this and more in the following post.
What is VO2 Max?
VO2 Max, short for maximal oxygen consumption, is a measure of your body’s ability to use oxygen during intense exercise. It’s essentially a gold standard for assessing cardiovascular fitness. Think of it as your body’s oxygen engine – the more powerful the engine, the better your endurance and overall health.
What is VO2 testing?
A VO2 test measures your body’s ability to convert inhaled oxygen to energy during exercise. The name refers to the “volume of inhaled oxygen”. While traditionally used in athletics, we find VO2 Max testing extremely useful as a tool to help promote healthy aging and increase lifespan.
Why is VO2 Max important?
By understanding your VO2, you can track your progress and make informed decisions about your health and fitness goals. A VO2 MAX test is a quick and accurate way of assessing risk. We find it to be one of the best single tools for understanding your current health status. It also provides perspective on where you stand compared to age and gender-matched peers (see also 2 VO2 Result Interpretation by Age for Women and Men tables below).
A higher VO2 Max means:
- Improved athletic performance and better endurance. You can exercise at a higher intensity for longer. Therefore, it’s a key factor in endurance sports like running, cycling, or swimming.
- Reduced risk of chronic diseases. Studies show a link between higher VO2 Max and a lower risk for chronic diseases, such as heart disease, liver disease, cancer, diabetes, high blood pressure, and stroke.
- Enhanced overall health. A strong cardiovascular system contributes to a better quality of life.
VO2 and Mortality Risk
Improving your fitness can significantly reduce your risk of chronic diseases. People with low VO2 levels have a much higher chance of dying compared to those with higher fitness levels. Putting it bluntly, people at the lowest 25% for VO2 max have a 5 times greater mortality than those in the top 2%. However, even small improvements in your VO2 can make a big difference in your overall health. The greatest gains in lowering your risk of dying come by simply moving from the bottom 25% to the 25-50% range!
What does a VO2 test involve?
VO2 Max testing typically involves exercising on a treadmill or stationary bike while wearing a mask that measures the amount of oxygen you inhale and exhale. The intensity gradually increases until you reach maximum exertion and have to stop.
VO2 Max Testing at MindStream
At MindStream, VO2 Max testing typically takes around 30 minutes. We divide the test into three parts:
- Part 1 | Orientation: First, we check the patient in, set up and calibrate the machine, and fit the patient for a face mask. We then provide the patient with a brief orientation of the testing procedure before they begin a short warmup walk.
- Part 2 | Test: Then, we perform the test using either a stationary bike, treadmill, or rowing machine. The test involves gradually increasing the patient’s effort until they cannot go any further. This part usually takes 5-12 minutes.
- Part 3 | Review: Finally, the patient cools down, and we review the results.
After testing is complete, our system provides you with both your VO2 Max score (measured in mL of O2/kg/min), and a percentile that represents how you compare with others of your age, size, and gender. We use the tables below to help our patients understand how their fitness compares to people of the same age and gender. The table on the left is VO2 Max Result Interpretation by Age for Women and the table on the right is VO2 Max Result Interpretation by Age for Men.
Understanding VO2 Max Results
VO2 Max testing generates a score that reflects your body’s efficiency in using oxygen during exercise. While various factors influence test results, this score provides valuable insights into your fitness level and overall health. It can also signify how well a person can accomplish physical tasks and highly correlates to the risk of dying.
A higher VO2 Max score indicates better cardiovascular fitness and endurance. With aging, the numbers are expected to go down. VO2 Max results do not change quickly, but they can change (for better or worse)!
What should my VO2 Max goals be?
At MindStream, we help patients envision their future and set specific goals for their older years. For example, if you want to travel in your 80s, you’ll need the stamina to walk through airports, drive, and lift luggage. Each of these activities requires a certain level of fitness, measured by VO2 capacity. Understanding your VO2 capacity allows you to tailor your fitness efforts to achieve your specific goals, making your “WHY?” much easier to access.
As we age, we must maintain a certain level of fitness to be able to perform activities of daily living. The chart to the left gives a general idea of what level of fitness you need to be able to do basic functions. At Mindstream, we want you to start imagining what older age looks like, and then plan accordingly.
Check out our post, “Increase Your VO2 Max: Tips for Everyone,” for more on how to boost your VO2, including strategies for individuals whose ability to exercise intensely may be limited.
The Natural Decline of VO2 Max
VO2 Max naturally declines as we age, which is non-negotiable. Most people experience a 10% drop per decade, or about 2% yearly after age 25. Losing muscle mass significantly impacts this decline, along with factors like blood vessel health and heart pumping efficiency. To combat this, our training programs primarily focus on strength and cardio exercises, which help preserve muscle and maintain a high heart rate. These exercises work together to improve VO2 Max and overall fitness.
Tools to Boost Your Training
Fitness trackers can be powerful allies in your health journey. At Mindstream, we recommend them for tracking stress levels, sleep quality, and overall lifestyle habits. The best tracker is one you’ll actually use, so look for devices that are easy and convenient. Features we find are important include sleep tracking, heart rate variability (HRV) monitoring, and workout tracking. Popular options include Apple Watches, Fitbits, Garmin, WHOOP, Oura, and Morpheus.
How can VO2 testing and consultation at MindStream help you?
At MindStream, our patients are interested in being well and staying well. People come to us to get help understanding if what they are doing is contributing to their goals. Tools like VO2 Max testing help us gain insights into an individual’s current health status and predict health outcomes. Furthermore, we can use this information to help you set wellness goals and create a personalized plan to boost your VO2 Max.
As a result, you can lower your risk of chronic disease and death. We also love working with people who may feel, due to medical fragility, that improving their fitness isn’t possible. We’ve found that with support, an open mind, and community many things are possible!
- Learn more: Check out our post, “Increase Your VO2 Max: Tips for Everyone,” for more on how to boost your VO2, including strategies for individuals whose ability to exercise intensely may be limited.
To schedule your VO2 Max test at MindStream, call us at 615.541.9933 or book online.
Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider before making any changes to your diet, exercise routine, or medication use.
About Dr. Amy Price Neff
Dr. Price Neff is board certified in Integrative Medicine by the American Board of Integrative Medicine. A board-certified Family Medicine doctor, she is also fellowship trained in psychedelic medicine and psychiatric medicine. She has also studied Ayurvedic Medicine, as well as deep inquiries into the microbiome, cancer metabolism, nutrition, mindfulness, medications and the mind, autoimmunity, and the clinical questions that come up in daily practice. For the team at MindStream, the excitement that comes from continuous learning is one of the most precious fuels for practice. Learn more about Dr. Neff and the MindStream team.
Learn more about why we started MindStream Integrative Medicine.