VO₂ Max Testing for Longevity by Aesha Tahir

If you want to improve your lifespan by five folds then look no further than improving your VO2 max score. Research shows that higher cardio respiratory fitness, measured as VO2 max score, is associated with lowest all-cause mortality. VO2 max is the milliliters of oxygen you use per kilogram of body weight in one minute (ml/kg/min). It’s a measure of how much oxygen your body uses while exercising and is the best indicator of cardiorespiratory fitness because the more oxygen you can use during the exercise, the more energy you can produce.

When compared with other risk factors that are drivers of shorter lifespan research shows that a higher VO2 max leads to 41% increase in mortality over the decade and is 300 times correlated to a longer lifespan when compared with increasing lifespan with common risk factors like:

• Coronary artery disease which leads to 29% increase in mortality
• Diabetes leads to 40% increase in mortality
• High blood pressure leads to 21% increase in mortality

The good news is that even a slight increase in the VO2 max score can improve your lifespan. Going from 25th percentile to 50th percentile in your age group leads to 50% reduction in mortality rate. Now the question is how can you measure and track your VO2 max?

This article will offer basics of measuring your VO2 max in a lab and on your own. As with any strenuous training it’s recommended that you check with your physician before training out.

Measuring VO2 Max

Maximal Exercise Test at a Lab:

Maximal treadmill tests are used to measure VO2 max while exercising at your maximal effort. Elite athletes have relied on maximal treadmill test for years to measure their fitness. It’s the best option to measure this biomarker because it’s the gold standard for accuracy. This test is performed in a sports lab or other testing center. You’ll breathe into a mask as you run on a treadmill while being hooked up to electrodes that measure your heart rhythm. The intensity of the test slowly increases with the incline and speed increasing every 1-2 minutes until you reach exhaustion. The exercise physiologists monitor your heart activity and print your EKGs. Through use of the EKG, we can obtain your maximal heart rate, which is more accurate than using age-predicted maximal heart rate. The exercise physiologists use this data to chart your customized heart rate zones for training. Exercising with in your customized heart rate zones can help you improve your fitness.

The length of the test depends on how long you can sustain the effort. On average the test takes between 10 and 18 minutes. 

 Preparing for VO2 max test:

• Wear athletic clothes and sneakers that you can walk or run in.
• Avoid strenuous exercise 24 to 36 hours before the test.
• Hydrate the day before the test.
• Eat a light snack 1 to 1.5 hours before. 
• Avoid alcohol and caffeine 12 hours prior to the test.

At Princeton Longevity Center we offer VO2 max testing that’s accessible and convenient. A consultation with an exercise physiologist is included in the price of the test. You will receive an individualized exercise prescription following the test based on your results.

Sub-Maximal Rockport Walk Test:

You can also measure your VO2 max at a submaximal level with a walking test at home. The Rockport 1 mile walk test is for all fitness levels and can be easily performed by a person of any fitness level.  You can use a treadmill or track for this test.  

To perform the Rockport walking test:

1. Warm up for 10 minutes by walking at an easy intensity.
2. Start your stopwatch and start walking at the fastest pace possible. Try not to jog or run. 
3. As soon as you complete a mile, stop your stopwatch and record your time.
4. Record your heart rate immediately

You can plug in these reading into the Rockport test calculator linked HERE. You can use the following ACSM VO2 max chart to grade your fitness level.

VO2 Max Norms for Men

VO2 Max Norms for Women

With the VO2 max results you can design an individualized fitness program for your health goals. It’s a great tool to track your progress every four to six months. If you want accurate VO2 max scoring and customized fitness program book your consult at Princeton Longevity Center today.