VO2 Max | Benefits for Health, Aging, and How to Improve It

When it comes to endurance sports, one term often thrown around between fitness enthusiasts is 'VO2 max'. But what exactly does it mean? In this blog, we’ll break down what VO2 max is, what it is used for, and how it pertains to your health, even if you aren't an endurance runner or triathlete. In particular, we will elaborate on the relationship between VO2 max and healthy ageing, as well as ways you can potentially support your VO2 max levels as you get older.

What is VO2 Max and What Is It Used For?

VO2 max refers to the maximum rate at which your body can consume oxygen during intense physical activity. It serves as an indicator of how well your lungs take in oxygen, how effectively your heart pumps oxygen-rich blood to your muscles, and how well your muscles use that oxygen.

The term comes from "V̇" for volume, "O₂" for oxygen, and "max" for maximum capacity.

VO2 max is a term well-used by athletes to measure their aerobic capacity and fitness level. However, it’s becoming increasingly endorsed by longevity experts as a measure of overall health, and particularly, overall healthy ageing.

What’s the Difference Between a High VO2 Max and a Low VO2 Max?

A high VO2 max means your body is highly efficient at using oxygen. It is linked to better endurance, better aerobic abilities, and better cardiovascular health. 

A low VO2 max suggests your body is less efficient at delivering oxygen to your muscles, making any form of aerobic exercise feel more difficult. A low VO2 max may also be an indicator of health issues like heart or lung problems.

Before we explore how these measurements relate to longevity and ageing, let's answer these FAQs.

Do Women and Men Have the Same VO2 Max Range?

No, men and women typically have different VO2 max ranges. Generally, men tend to have higher VO2 max values than women. This is due to physiological differences in body composition, muscle mass, and haemoglobin levels. On average, men have around 10-20% higher VO2 max scores than women. However, training and lifestyle factors can significantly narrow this gap.

What Should Your VO2 Max Be for Your Age?

VO2 max tends to decline with age, so it’s essential to know what’s considered "normal" for your age group. Below is a general guideline that ranges (good to excellent) for non-athletes.

Eg: 20-29 years:
Men 44 (good) - 53 (excellent), Women 39 (good) - 49+ (excellent)

• 20-29 years: Men 44-53 | Women 39-49 
• 30-39 years: Men 42-50 | Women 37-45
• 40-49 years: Men 39-45 | Women 35-42
• 50-59 years: Men 36-43 | Women 34-40
• 60-69 years: Men 36-41 | Women 33-37

How Is VO2 Max Calculated?

VO2 max is most accurately calculated during a graded exercise test (GXT) in a laboratory setting, often using a treadmill or stationary bike. During the test, the intensity of the exercise increases gradually while your oxygen intake and carbon dioxide output are measured.

For a rough estimate, there are also formulas and wearable fitness trackers that estimate your VO2 max based on your heart rate, age, and activity levels, but they won’t be as accurate as lab tests.

VO2 Max and Aging

As we age, VO2 max naturally declines—about 2% per year after the age of 30, which may explain why aerobic activity gets a little harder the older we get.

At its core, a higher VO2 max makes everyday tasks much more manageable. A lower VO2 max can make aerobic exercise or even laborious everyday tasks, from walking up stairs, vacuuming a house, to running after kids and grandkids, that much more testing, which may in turn result in choosing to become more sedentary. 

VO2 Max and Longevity

In terms of longevity, research suggests that individuals with a higher VO2 max (for their age-range and athletic vs non-athletic category) live longer and healthier lives. A high VO2 max is linked to improved energy levels, better mental health, and increased resistance to disease. In fact, a study found that higher VO2 max levels were associated with a 21% reduction in the risk of death over a 45-year follow-up period, even when accounting for other factors such as blood pressure, cholesterol, and smoking. Even moderate improvements in VO2 max can reduce problems such as poor sleep health to more intense conditions, like cardiovascular disease, stroke, and other age-related issues, all of which may compromise longevity.

How To Improve Your VO2 Max

VO2 max can be enhanced through high-intensity interval training (HIIT), endurance training, as well as traditional aerobic exercise. While exercise is the most effective way to boost your VO2 max, a key supplement may also support your cardiovascular and respiratory health: CoQ10.

CoQ10 (Coenzyme Q10)

CoQ10 is a naturally occurring antioxidant that plays a vital role in cellular energy production, particularly within the mitochondria—the "powerhouses" of your cells. It helps in the production of adenosine triphosphate (ATP), which is the primary source of energy for your muscles during exercise.

How CoQ10 May Improve VO2 Max:

• Enhanced Oxygen Utilization: By improving mitochondrial function and energy production, CoQ10 may enable your muscles to use oxygen more efficiently during exercise, which can positively impact your VO2 max.
• Reduced Fatigue: Studies suggest that CoQ10 supplementation may reduce muscle fatigue during high-intensity exercise, allowing for more prolonged and effective workouts that can boost VO2 max over time.
• Cardiovascular Health: CoQ10 supports heart health by improving blood flow and reducing oxidative stress, potentially enhancing your cardiovascular system's ability to deliver oxygen to muscles during intense physical activity.

Some research indicates that CoQ10 supplementation can improve endurance performance in both trained athletes and individuals with lower fitness levels, suggesting that it may aid in boosting VO2 max.

Conclusion

VO2 max is a powerful indicator of cardiovascular fitness and overall health. While it declines with age, maintaining or improving your VO2 max can significantly impact how well and how long you live. While high-intensity exercise remains the primary method for increasing VO2 max, incorporating supplements may offer additional benefits, especially for those looking to optimize endurance, reduce fatigue, and improve overall cardiovascular health.

References

• https://peterattiamd.com/category/exercise/vo2-max/ 
• https://inscyd.com/article/vo2max-charts-by-age-gender-sport/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9661924/
• https://pubmed.ncbi.nlm.nih.gov/26243014/
• https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max
• https://www.cell.com/cell-reports-medicine/pdf/S2666-3791(22)00158-6
• Alf, D., Schmidt, M.E. & Siebrecht, S.C. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. J Int Soc Sports Nutr 10, 24 (2013). https://doi.org/10.1186/1550-2783-10-24
• Braun B, Clarkson PM, Freedson PS, Kohl RL. Effects of coenzyme Q10 supplementation on exercise performance, VO2max, and lipid peroxidation in trained cyclists. Int J Sport Nutr. 1991 Dec;1(4):353-65. doi: 10.1123/ijsn.1.4.353. PMID: 1844568.