The Journey of Oxygen

Oxygen is crucial for aerobic metabolism, the most efficient way our bodies produce energy. When oxygen is available, cells can perform aerobic respiration, a process that generates significantly more ATP (the cell’s energy unit) than anaerobic processes (which occur without oxygen).

Electron Transport Chain: Oxygen acts as the final electron acceptor in the mitochondrial electron transport chain.

This chain is part of aerobic respiration and essential for efficient energy production.

Efficient Energy Production: The presence of oxygen allows for the complete breakdown of glucose into carbon dioxide and water,

releasing a substantial amount of energy used for ATP production.

Muscle Function: For muscles, especially during prolonged or intense exercises, the availability of oxygen is crucial to sustain activities

without rapid fatigue. Oxygen enables muscles to generate energy efficiently over extended periods.

Relationship between VO2Max and Longevity VO2 Max, or maximum oxygen uptake, is the maximum rate at which an individual can consume oxygen during intense exercises. It’s a measure of aerobic fitness and cardiovascular health. The link between VO2Max and longevity can be explained as follows:

Cardiovascular Health: A higher VO2Max indicates strong heart and lung function. The heart can pump more blood with each beat, and the lungs can effectively enrich the blood with oxygen. This efficient oxygen supply system supports overall health and can reduce the risk of chronic diseases, including lowering blood pressure. To learn more about your blood pressure and its relation to VO2max, please click here.

Metabolic Efficiency: Higher VO2 Max values show an increased efficiency of the body in using oxygen for energy production. This improved metabolic capability not only helps reduce fatigue but also supports more effective calorie burning. This contributes to weight control and can lower the risk of obesity-related health issues, potentially leading to increased longevity.

Physical Fitness and Resilience: Individuals with higher VO2 Max generally have better physical fitness. They are more resilient to physical stress, and their body can better handle and recover from exertions.

A higher VO2 Max through regular training lowers the cancer risk:

• Strengthens the immune system for more effective cancer fighting.
• Reduces chronic inflammation, a cancer risk factor.
• Regulates hormones such as insulin and estrogen, linked with cancer risk.
• Promotes healthy weight, reducing obesity-related cancer risk.
• Improves oxygen supply and blood circulation for healthier cells.
• Lowers growth factors that contribute to cancer development.
• Reduces stress-related cancer progression.

Predictive Value: Studies show that a high VO2 Max is an important indicator of a longer life expectancy. A lower VO2 Max, indicating lesser aerobic fitness, is associated with an increased mortality risk from various causes.

A high VO2Max means a longer lifespan and better health. It indicates good aerobic fitness and lowers mortality risk. People with high VO2 Max are more active, healthier, and have a lower risk of cardiovascular diseases. Compared to less fit individuals, they have a 500% reduced mortality risk over ten years. Therefore, it is worthwhile to aim for high fitness.

500% Improvement This improvement surpasses “normal risk factors” such as smoking (41%), diabetes (40%), high blood pressure (20%), and kidney failure (180%). This underscores the profound impact of physical activity on health.

Even Healthy for Fit People Regularly training people benefit from more and more frequent training. In these individuals, increasing training improves memory, mood, and body perception. Additional training also enhances episodic memory and training motivation. In short: More training brings even active individuals further health benefits. For more information, see the link to the study below.

VO2Max and the Lactate Threshold

VO2 Max and the lactate threshold are both important indicators of aerobic fitness and endurance performance. VO2 Max is the maximum amount of oxygen the body can use during the most intense exercises. It is a measure of aerobic capacity and overall fitness. The lactate threshold, on the other hand, is the point at which the body begins to accumulate lactate in the blood faster than it can be removed. This threshold is crucial as it determines the intensity of effort at which an athlete can train efficiently for longer periods without becoming fatigued. A high VO2Max indicates a strong aerobic base, while a high lactate threshold suggests that an athlete can effectively use this base for longer and more intense training sessions.

VO2Max Tests

The direct measurement of VO2max using ergospirometry is considered the gold standard. During this test, the participant wears a breathing mask connected to an ergospirometer while engaging in progressively intense exercise, often on a treadmill or cycle ergometer. You can have these measurements performed at the Schulthess Clinic. Click here to learn more.

In the VO2Max test, exercise intensity is gradually increased by adjusting the speed and incline on a treadmill or resistance on an ergometer. The heart rate, oxygen consumption, carbon dioxide production, and exertion level of the individual are continuously monitored. The test ends when the subject can no longer maintain the increasing intensity, typically due to fatigue, or when oxygen consumption does not increase despite a higher workload. The peak oxygen consumption measured during the test is identified as VO2Max.

Outdoor Tests There are various methods to estimate VO2 max outdoors without specialized equipment. These tests are based on running or walking performances and can provide a good approximation of the actual VO2 max.

Here are some common methods:

Cooper Test: Run or walk as far as possible in 12 minutes. Measure the distance covered. VO2 max can then be estimated using the formula VO2 max = (22.351 * kilometers covered – 11.288) in ml/(kg*min).

1.5-Mile Run Test: Run 1.5 miles (about 2.4 km) as fast as possible. Time is stopped once the distance is completed. VO2 max can be calculated based on the running time, using different formulas depending on age and gender.

2.4-km Run/Walk Test: Run or walk 2.4 km as fast as possible. Time is stopped when the distance is completed. There are specific formulas to estimate VO2 max based on the required time.

Beep Test or Shuttle Run Test: Run back and forth between two markers 20 meters apart. The pace is dictated by sound signals, which increase in speed throughout the test. The test duration and level reached can be used to estimate VO2 max. While these methods offer a viable and cost-effective way to estimate VO2 max, they are less accurate than ergospirometry in a clinical setting. It’s important to note that external factors such as weather conditions, terrain, and personal daily form can influence the results. A professional evaluation is still recommended for accurate measurement.

Calculate Your VO2max Yourself at Home Overgaard–Pedersen Formula

Measure the Resting Heart Rate (RHR): Find a quiet place and relax. Measure your pulse by counting your heartbeat for one minute. It’s best to do this in the morning right after waking up. Repeat the measurement on several days to obtain an average value.

Calculate the Maximum Heart Rate (MHR): The general formula is: MHR = 220 minus your age.

Example: If you are 30 years old, your MHR would be 220 – 30 = 190 beats per minute.

Apply the Overgaard–Pedersen Formula: The formula is: VO2 max = 15 * (MHR / RHR). Enter your MHR and RHR values into the formula.

Calculate VO2 max: For example, if your MHR is 190 and your RHR is 60, your VO2 max would be: 15 * (190 / 60) ≈ 47.5 ml/(kg*min). This value indicates how many milliliters of oxygen your body can use per minute per kilogram of body weight at maximum effort.

High Intensity Interval Training

To effectively increase VO2max, targeted and regular training is essential. Interval training, which alternates high-intensity phases with recovery phases, has proven to be particularly effective. It enhances the body’s ability to absorb and efficiently use oxygen. Additionally, a combination of endurance and strength training can help improve overall fitness and thus VO2max. It is also important to give the body sufficient recovery time and a balanced diet to achieve the best results.

Improving VO2max

There is substantial evidence that high-intensity interval training (HIIT) can efficiently increase VO2max. However, there is also considerable evidence for so-called Zone-2 training, where you can still breathe through your nose. Both methods are very effective at increasing VO2max.

The key point is: It pays to train several times a week, ideally four or five times. Of course, this isn’t always realistic.

Zone-2 training has the great advantage of being very pleasant and comfortable, which makes it ideal for people who are not very fanatic athletes. However, the downside is that you need to invest significantly more time per week to see results. HIIT, on the other hand, is more intense and can be intimidating and uncomfortable for many people but can deliver results in a much shorter time frame.

HIIT

Effective interval training according to the 4×4 rule typically consists of 4-minute high-intensity phases followed by 4 minutes of relaxation. This can take various forms, such as running, cycling, swimming, hiking, etc.

For beginners, it looks like this: Four minutes of brisk walking at a pace that is strenuous but still manageable. A conversation during this should be possible, albeit with some effort. The exact intensity depends on individual fitness. For walking, you might choose a steep uphill path during the active phase and downhill during the relaxation phase.

For joggers, the training is somewhat easier since reaching a high pulse is easier while running. Runners typically move at a pace of 4 to 8 minutes per kilometer. For faster runners, the training could consist of running one kilometer briskly and then relaxing for one kilometer.

Zone 2 Training

To optimally increase your VO2max with Zone-2 training, you should train regularly and consistently. Zone-2 refers to a moderate level of training at which you still feel comfortable and can breathe through your nose. It is advisable to train three to four times a week for 30 to 60 minutes each. This training improves your aerobic base, increases fat burning, and enhances cardiovascular functions.

For optimal results in fitness development, it is advantageous to combine different types of training. Some people respond better to Zone-2 training, while others see greater benefits from high-intensity interval training (HIIT). Others benefit most from a mix of both. The most important thing is to find out what works best for you and aim to complete four to five training sessions per week, as far as realistic.

“Don’t hesitate, just do it.”

Increasing VO2max at Home Airbikes and rowing machines are excellent tools for improving VO2Max, the maximum oxygen uptake. These devices allow for intense whole-body workouts that promote both endurance and strength.

During training on an airbike or rowing machine, the entire body is engaged, leading to a higher heart rate and more intense breathing. This significantly contributes to improving cardiorespiratory fitness and thereby increasing VO2Max. Such devices are particularly useful for interval training, as they allow quick switching between high intensity and recovery phases, which is effective for increasing VO2Max.

The Future of VO2Max

Looking back, the concept of VO2Max began in the early 20th century with the work of scientists such as A.V. Hill and H. Lupton, who laid the foundations for understanding energy metabolism and physical performance. Since then, VO2 Max has evolved from a measure primarily used by athletes to a widely recognized indicator of general health and fitness.

In the future, the potential of VO2Max could extend beyond its current applications. With advances in technology, non-invasive and more accessible measurement methods could become commonplace. This would enable personalized health and fitness programs tailored to the unique physiological makeup of an individual. Moreover, VO2 Max could play a central role in preventive healthcare, helping to identify potential health risks before they develop into chronic conditions.