VO2 max, which measures the maximum amount of oxygen a person can consume during exercise, strongly predicts cardiovascular health and overall fitness. It is measured in milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min). Studies have also suggested that VO2 max may be a valuable predictor of longevity, as higher fitness levels have been linked to lower mortality risk.
One study published in the Journal of the American College of Cardiology found that VO2 max was a stronger predictor of mortality than traditional risk factors such as smoking, high blood pressure, and diabetes. Another study published in the British Journal of Sports Medicine found that increasing VO2 max by just one metabolic equivalent (MET) was associated with a 13% decrease in mortality risk.
A high VO2 max is associated with a number of health benefits, including:
- Increased longevity
- Improved cognitive function
- Increased athletic performance
- Reduced risk of heart disease, stroke and type 2 diabetes
To use VO2 max as a predictor of longevity, an individual’s VO2 max would need to be measured, which typically requires specialized equipment and testing procedures.
There are a few different ways to measure your VO2 max with running.
One way is to use a metabolic cart that measures your oxygen consumption and carbon dioxide production during exercise. Another way is to use a field test, such as the Cooper 12-minute run test or the Bruce protocol.
Cooper 12-minute
The Cooper 12-minute run test is a simple and easy way to measure your VO2 max. To do this test, you must run as far as possible in 12 minutes. Your VO2 max can then be estimated using the following formula:
VO2 max (mL/kg/min) = (distance (km) x 3.5) + 31.5
Bruce protocol
The Bruce protocol is a more challenging test typically performed in a laboratory setting. This test involves running on a treadmill at increasing speeds and inclines until you reach your maximum heart rate. Your VO2 max can then be calculated using a formula for age, sex, weight, and heart rate.
Once measured, the results can be compared based on age/sex-specific normative data to determine how an individual’s fitness level compares to others in their demographic group.
| Age | Min (mL/kg/min) | Max (mL/kg/min) | Avg (mL/kg/min) |
|---|---|---|---|
| 20-29 | 35 | 55 | 45 |
| 30-39 | 32 | 52 | 42 |
| 40-49 | 29 | 49 | 40 |
| 50-59 | 26 | 46 | 36 |
| 60-69 | 23 | 43 | 33 |
| 70-79 | 20 | 40 | 30 |
| 80+ | 17 | 37 | 27 |
These numbers are just estimations, but they can give you a sense of your standing concerning your age group. It is important to remember that the numbers go down as you get older. So you wish to save for retirement and push the numbers as high as possible, giving you enough room to lose some as you age.
In the end of the day
It’s worth noting that while VO2 max is a helpful tool for predicting longevity, it is not a perfect predictor.
Other factors, such as genetics, lifestyle habits, and environmental factors, can also affect an individual’s lifespan. The most significant difference with V02 max is that we can improve it (unlike our genetics), which has a real impact.
We will see more research on this important and exciting topic in the future.
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