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VO2 max measures the maximum amount of oxygen your body can use during exercise. It’s become one of the buzziest fitness metrics on social media, with influencers and wearable devices touting it as a key indicator of cardiovascular fitness and even long-term health.
But what does your VO2 max actually tell you? While it can provide useful insight into your aerobic fitness, it’s not the only measure of your overall health. And, most people don’t need to obsess over improving or tracking it.
What Does VO2 Max Measure?
VO2 max reflects how well your heart and lungs deliver oxygen to your muscles and how efficiently your muscles use it to produce energy.
You may see VO2 max written as the amount of oxygen your body uses per kilogram of body weight each minute (mL/kg/min). In general, a higher VO2 max means your body uses oxygen more efficiently during a workout, and that ability reflects cardiorespiratory fitness and muscle function.
A higher VO2 max is associated with better overall health and physical function, especially as you get older. That’s one reason it’s become a popular metric among longevity experts and fitness influencers.
An efficient and responsive cardiovascular system helps protect you from chronic conditions like heart disease. Strong muscles also support your whole-body health. For one, your heart is a muscle that you want to keep in good shape as you age. Muscles can use up glucose for energy, which can help keep your blood sugar in range.
A low VO2 max doesn’t necessarily mean you’re unfit or unhealthy. But it may suggest your body isn’t using oxygen as efficiently or that you’re not getting as much out of your physical activity.
If you want to increase your VO2 max, aerobic exercise is the best place to start. Even walking more and gradually increasing your daily step count can help. As your workouts become more frequent and more challenging, your VO2 max will likely improve over time.
How Do You Measure VO2 Max?
The most accurate way to measure your VO2 max is in a lab. During the test, you’ll wear a heart rate monitor and a face mask that measures how much oxygen you inhale and how much carbon dioxide you exhale while you exercise.
The test is usually performed on a treadmill or stationary bike, with the intensity increasing every few minutes until you reach your maximum effort. Most VO2 max tests last about 10 to 15 minutes.
If you don’t have access to specialized equipment, you can estimate your VO2 max with a “submaximal” fitness test. One of the simplest options is the 1-mile walk test: Walk one mile as quickly as you can, record how long it takes, and measure your heart rate immediately afterward. Then enter those numbers into an online VO2 max calculator to get an estimate.
Can Wearables Track VO2 Max?
Some fitness trackers and smartwatches estimate your VO2 max, and many do a reasonably good job. However, these devices don’t measure VO2 max directly. Instead, they use data like your heart rate, pace, age, and sex to generate an estimate.
So, if your smartwatch says it’s tracking your VO2 max, what you’re seeing is more of a ballpark range. That estimate can still be useful, especially if you’ve had your VO2 max measured in a lab and want to monitor changes over time. Watching your score trend upward can be one sign that your aerobic fitness is improving.
But remember that VO2 max is just one measure of your fitness level, and chasing a “perfect” number isn’t the secret to better health. Regular physical activity benefits your heart, muscles, and overall health, even if your VO2 max changes slowly. Rather than focusing on a single number, pay attention to the bigger picture: building habits you can maintain over time and staying active in ways that work for your body.
Read the original article on Verywell Health
