Longevity Bloomington Newsletter #28 - VO2 Max: The Greatest Predictor of Longevity
Research Roundup - VO2 Max
What is “VO2 max”?
VO2 max is the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is a marker of the ability of your heart and lungs to deliver oxygen to exercising muscles and an indicator of your muscle’s ability to use that oxygen.
In order for this process to work successfully and efficiently, many different body systems must work together including your lungs, heart, blood vessels, brain, and muscles. As a result, VO2 max quantifies the functional capacity of an individual and is a reflection of total body health.
A simple analogy is that VO2 max is somewhat similar to a measure of horsepower for a car. If you have a high VO2 max, you have a bigger engine (= more horsepower), which allows you to do more! Unfortunately, VO2 max declines with age. Therefore, you want to get your VO2 max as high as you can NOW to act as a buffer against this loss. Luckily, you can significantly reduce this decline with training. A decline in VO2 max corresponds to diminished functional capacity: the lower it goes, the less you can do.
VO2 max is used as an indicator of overall cardiorespiratory fitness and as you will see, is the single greatest physiological predictor of lifespan.
How much of a difference can improving your VO2 max have on increasing your lifespan?
If we are going to put in the time and effort required to exercise consistently and improve our fitness, we want to know that we will get a good return on that investment. In other words, we want to know that the “juice is worth the squeeze”.
Luckily, we have some high-quality research papers that have been released in the last few years to show us just how much of a difference exercise can make in improving your lifespan.
A 2018 study in the Journal of the American Medical Association performed exercise testing on 122,000 individuals over a 13-year period. They tested each individual’s cardiorespiratory fitness level on a treadmill and then placed them into one of five groups: low cardiorespiratory fitness (<25 percentile), below average (25th-49th percentile), above average (50th-74th percentile), high (75th-97.6 percentile) and elite (>97.7 percentile). After compiling the data and placing each individual into one of the five groups, the researchers looked at the differences in long-term mortality between groups. What did they find?
Improving your fitness levels was more protective against death than any of the other risk factors examined: smoking, coronary heart disease, diabetes, and high blood pressure. In other words, having a low level of fitness, being “out of shape”, is riskier than smoking, having diabetes, or having high blood pressure.
When comparing the least fit group to the most fit group, the individuals with the lowest levels of fitness had a five times greater risk of death than those with elite levels of fitness! That is an astronomical increase in risk.
Don’t have the time or desire to develop “elite” fitness? You’re in luck! The largest health benefits from improving your fitness occur between the least fit and next least fit groups. Simply moving from the “low” category to “below average” will reduce your risk by 50%! This is an improvement in fitness that almost anyone can achieve. When you go from ‘low’ to ‘above average’ (50th to 75th percentile) the risk reduction is closer to 70%!
In other words, you do not need to be an elite athlete to gain substantial health benefits from improving your fitness. The biggest benefits are seen in the folks that go from doing nothing to doing something. If you are already active, there is still added benefit and disease protection from further improving your fitness. There does not seem to be an upper limit on the risk reduction you receive from getting more fit. Some is good. More is better.
From the authors of a 2022 study published in the Journal of the American College of Cardiology:
“The salient message from the present study is that relatively poor cardiorespiratory fitness is a stronger predictor of mortality than any of the traditional risk factors examined regardless of age, sex, or race. Notably, at least a 50% reduction in risk can be achieved by most individuals with moderate cardiorespiratory fitness for their respective age categories. This (fitness) level is likely to be achieved by meeting the current physical activity recommendations of 150 minutes per week.”
How to improve your VO2 max
If you are currently sedentary, doing almost anything will improve your VO2 max for a while. If you aren’t currently exercising at all, simply starting a walking program a few days a week will improve your level of fitness initially.
If you are already active, a good general rule of thumb is to follow the physical activity guidelines: 150 minutes of moderate physical activity plus two days of resistance training per week. For 95% of the population, this will suffice.
For those of you who want more detailed information about improving your VO2 max, a combination of low-intensity, long-duration (“Zone 2”) exercise combined with a few days per week of higher intensity intervals will be your best bet at significantly improving your VO2 max.
Spend three hours per week performing aerobic training in “Zone 2”. To make sure you are in Zone 2, make sure you can pass the “talk test” - you can comfortably have a conversation, but will still sound a little “breathy”; you’re not able to talk as clearly as when you’re at rest, but you’re still capable of holding a conversation. In addition to your Zone 2 work, perform high-intensity intervals two days per week.
Conclusion
Improving your fitness levels by any amount is going to improve your life not only in terms of how long you live but also how well you live. This is especially true if you are currently sedentary. The higher your fitness levels, the lower your risk of death. There is no other treatment or drug that can rival the magnitude of benefit that exercise can provide.
Fueling Your Workouts: The Importance of Pre-Workout Nutrition
When it comes to getting the most out of your exercise routine, what you eat before your workout can make a significant difference. Proper pre-workout nutrition helps maximize your performance and supports effective recovery.
Why Pre-Workout Nutrition Matters
Boosts Energy Levels: Consuming the right foods before your workout provides your body with the necessary fuel to perform at its best. Carbohydrates, in particular, are key for replenishing glycogen stores in your muscles, which can enhance endurance and prevent early fatigue.
Improves Performance: A balanced pre-workout meal or snack can improve your strength, speed, and overall exercise performance. It ensures that your body has the nutrients it needs to handle the demands of your workout.
Supports Muscle Repair: Including protein in your pre-workout nutrition helps supply amino acids, which are crucial for muscle repair and growth. This can aid in reducing muscle breakdown during exercise and enhance recovery.
What to Eat Before a Workout
Aim to eat a balanced meal or snack 1 to 3 hours before exercising. Here are some great options:
Whole Grain Toast with Peanut Butter: Provides a good mix of carbs and protein for sustained energy.
Greek Yogurt with Fruit: Offers protein and quick-digesting carbs for a boost.
Oatmeal with Berries: Rich in complex carbs and antioxidants, great for energy and recovery.
Hydration Is Key
Don’t forget to drink water before your workout as well. Proper hydration ensures that your body is ready to perform and helps prevent cramping and dehydration.
By fueling your body with the right nutrients before you exercise, you can enhance your performance and make your workouts more effective. Make pre-workout nutrition a part of your fitness routine, and watch how it positively impacts your results!
Longevity Bloomington has won first place in the following categories in the 2024 Best of B-Town Community Choice Awards:
- Best Fitness Center
- Best Yoga Studio
- Best Personal Trainer (Ben Weller)
Thank you so much to everyone who voted for us. We truly appreciate all of your support!
Member Spotlight - Pam Allen
This month’s member spotlight is on Pam Allen!
1. How long have you been a member of Longevity?
I joined Longevity in January of 2023
2. What is your favorite exercise at Longevity? Least favorite?
My favorite exercise is the Med Ball slam . My least favorite is the Box Push
3. Where are you from originally? Where did you go to school?
I am from Washington, Illinois. I attended Illinois Central College
4. What brought you to Bloomington if you are not from the area originally?
My husband was hired as a Mechanical Engineer for CRANE
5. Tell us about your family. Any information about your spouse, kids, or grandkids that you would like to share?
I have been married to my husband Roger for 43 years, we were high school sweethearts and dated 6 years before marriage. We have three married children two daughters and a son. They have blessed us with 12 grandchildren the oldest 14 and the youngest almost 6!
6. What do you do for work? If retired, what did you do for work?
I am a retired Dental Hygienist. I worked for Liberty Family Dentistry and fill in occasionally when it fits in my retirement schedule.
7. If you had to eat one meal every day for the rest of your life, what would it be?
Blackened cajun chicken alfredo with broccoli and garlic bread.
8. What is your favorite hobby?
I enjoy solving puzzles.
9. What’s something about you that not many people know?
I’ve been skydiving.
10. What do you like to do when you’re not working out at Longevity?
I enjoy good conversation with friends, reading a good book, and encouraging young people. I am very active in Youth ministry.
11. What’s the next place on your travel bucket list?
I would like to plan a trip to the New England States to enjoy the Fall colors.
12. Favorite place you have ever been?
I loved seeing Alaska.
13. Anything else you'd like to talk about?
I had a tumor removed from my spinal cord in 2012, and a full knee replacement a couple of years ago. Thanks to Ben and Longevity, I am strong and able to be very active. I love the community and encouragement I receive from Longevity. Taking care of myself is one of the best time investments I can make.
New Members
Welcome to Longevity Bloomington! It has been great having you all in class.