Many Cyclists eventually push their limits to see just how fast and hard they can go, experiencing a point where their breathing becomes labored and conversations are nearly impossible. This point often reflects your Vo2 max- a key measure of your cardiovascular fitness. Vo2 max is the maximum amount of oxygen your body can use during intense exercise, making it an essential indicator of endurance and overall health, figuring out your VO2 max levels can be valuable for all athletes.
VO2 Max is more than just a fitness stat- it’s a gold standard for measuring athletic performance, especially in endurance sports. The higher your Vo2 max, the greater your potential for long-duration exercises. According to exercise physiologist Dr. Todd Buckingham, Vo2 max is the foundation of athletic performance, followed by other metrics like lactate thresholds and exercise efficiency. But Vo2 max provides the starting point for evaluating an individual's cardiovascular capacity.
While the most accurate way to measure VO2 max is in a laboratory setting, where athletes are tested under controlled conditions on a treadmill or bike, fitness trackers have made it easier to estimate this metric, However, these devices often come with a margin of error, either over- or underestimating, this is why it's always best to go to a lab and get tested. Despite this margin of error keeping an eye on your fitness over time with these trackers can still offer helpful insights.
Like many health markers, VO2 max tends to decline with age. For men, this decline begins in their late 20s, while for women it typically starts in the early 30s. Studies show that VO2 max decreases by about 10% per decade after the age of 30, though this decline may be even more noticeable in athletes compared to sedentary individuals. Active people generally have a higher VO2 max, so their drop may appear more significant. Despite the larger decline, physically active people typically maintain better cardiovascular health than their inactive peers.
Several factors contribute to the age-related decrease in VO2 max, including a reduction in cardiac output (the amount of blood your heart pumps) and a lower maximal heart rate. Additionally, as we age, our muscles lose mass (a process known as sarcopenia), reducing the body’s ability to use oxygen efficiently. Less muscle means fewer mitochondria- the body's energy factories that rely on oxygen to produce energy- making the body less efficient in oxygen use.
How to Maintain Your Vo2 Max with Age
While the decline in Vo2 max is inevitable, staying physically active can slow this process significantly. Dr.Buckingham emphasizes the importance of maintaining regular exercise to help preserve this crucial fitness marker. In fact, research has shown that higher VO2 max levels are associated with longer lifespans. A study conducted by the Journal of the American College of Cardiology followed over 5,000 men and found that those with higher cardiorespiratory fitness tended to live longer.
A well-rounded training program that includes both lower-intensity workouts and high-intensity intervals can help maintain VO2 max. Low-intensity, steady-state workouts (often called zone 2 workouts( improve the body’s ability to transport oxygen to muscles, while high-intensity training helps increase the size and function of the mitochondria, further improving oxygen utilization.
Strength training is also crucial in preventing sarcopenia and maintaining muscle mass, which supports higher VO2 max levels. By combining cardiovascular workouts with strength training, you can maintain both endurance and muscle efficiency as you age.
A Lifelong Approach to Fitness
A consistent mix of aerobic and strength training is essential to slowing the decline of VO2 max and maintaining cardiovascular health. The 8-/20 training principle- where 80% of workouts are low-intensity and 20% are high-intensity- provides a balanced approach to improving both endurance and recovery. While aging inevitably brings physical changes, staying active allows you to retain more of your fitness potential and enjoy a higher quality of life. For an approach to living a longer fuller life visit dexascan.com and get your VO2 max tested!
Resources:
MSN. (2024, October 10). VO₂ max declines as you age. Use these tips to keep it steady. https://www.msn.com/en-us/health/other/vo2-max-declines-as-you-age-use-these-tips-to-keep-it-steady/ar-AA1pAsiV?ocid=msedgntp&pc=ACTS&cvid=f6e10def23464b5a805f0ae95cd71aaa&ei=29