Maximal oxygen uptake (VO2 Max), a measure of cardiorespiratory fitness, has been demonstrated to be a reliable and independent predictor of overall longevity and disease-specific mortality.
With particular reference to the primary organs (lung, heart, skeletal muscles) involved in oxygen delivery and utilization as well as the significance of exercise training for promoting life expectancy in clinically referred populations, the goal of this review is to highlight age-related physiological adaptations occurring with regular exercise training.
Longevity studies
With only consistent exercise training, it is now not possible to increase the genetically determined lifetime, but just to prolong the years. Having a good physical health is crucial.
A recent experiment was performed on people of 53 years old on average with 30,000 participants. The study determined that there is 50% reduction in mortality over a decade. You can consult the study here.
Easily calculate your own figures
However, using sub-maximal procedures, VO2 max can also be estimated. Based on the correlation between heart rate and an established level of exertion, an estimate is calculated. In order to measure your heart rate and pace, GPS watches like the more recent Garmin Forerunner, fenix series require you to run for at least 10 minutes. On-wrist VO2 max! If the figures are correct, this might change everything for people who want to kick ass at 85.
So what figure should you aim for?
In order to maximize longevity, Peter Attia M.D wants his patients to fall into the “elite” category for someone a decade younger. In light of the fact that I’m still clinging to the 20-29 age range, but I’m aiming for the elite 20-29 category (95%), which requires a VO2 max of higher than 66.3 for men. That’s a lot to expect, but I enjoy having a target to shoot at. You can also consult another article on Vo2 Max – here.
Let’s go! Max for the win!
Raise Your VO2 Max
You must exert yourself at or near your current VO2 Max in order to increase it. Nevertheless, because of how painful this effort level is, the interval at VO2 Max won’t last very long. The effort interval should be kept between three and five minutes for the optimum outcomes.
Long interval training
Run at a slow pace for 10 minutes to warm up.
3 minutes of your max running followed by a 3-minute jog for recovery.
Then do it four more times.
Lightly jog for 10 minutes to cool off.
As you get better, you can either shorten your active recovery jog or raise the interval at your VO2 max.
