VO2 Max Results and Your Risks

file:///C:/Users/villa/Downloads/ACM%20Risk%20V02%20Max%20Doc%20(1).pdf

A 2022 study revealed the Cardiorespiratory Fitness and Mortality risk across multiple factors including age, race, and sex.

This post will dive into the importance of VO2 Max, what the results of the study determine, how you can get an estimate of your current VO2 Max, and see how you compare with a V02 Max chart.

Why is VO2 Max Important?

A V02 max test measures how well your body uses oxygen during exercise, which ultimately translates into how efficiently your body uses oxygen in daily activities as you age. A high VO2 max indicates good cardiorespiratory fitness, which is linked to a lower risk of all cause mortality.

The higher your V02 Max, the longer and healthier life you can expect to live.

V02 Max is separated into different categories based on your test results. You can find a comparative chart at the end of this article to measure your results.

Study Findings

Researchers studied over 750,000 U.S. veterans to understand how VO2 max affects the risk of dying.

If there is only one thing you take away from this post, please let it be the following information. Pay close attention to what happens if the only thing you do is move from the Least Fit group to the Low Fit group.

• Least Fit (Lowest Quartile, Bottom 20%):
  
  
  
  • People in the lowest fitness group had more than four times the risk of dying compared to those in the highest fitness group​.
  
  
  
  


• Low Fit (Second Quartile):




• Moving from the least fit group to the second quartile reduces the risk of dying by about 29%​.




• Moderately Fit (Third Quartile):




• Going from low fit to moderately fit reduces the risk of dying by about 25%​.




• Fit (Fourth Quartile):




• Moving from moderately fit to fit decreases the risk by about 21%​.




• Highly Fit (Top 2%):




• The most fit individuals have the lowest risk. Every increase in fitness level significantly reduces the risk of dying​.

How to Determine Your V02 Max

A test you can use to determine your VO2 Max is the Cooper 12-minute test.

Steps to complete the test:

1. Preparation:




• Find a flat and running track or course.


• Warm up properly to avoid injury. Please take your time, we have warm up protocols on Instagram if you need help getting started with a thorough warm up. The last thing you want is to become injured before starting your fitness journey.




2. Conduct the Test:




• Set a timer for 12 minutes.


• Start running (ideally you’ve already run a little as a part of your warm up) and maintain a steady pace for the entire duration.


• Run as far as possible within the 12 minutes.




3. Record the Distance:




• At the end of the 12 minutes, note the total distance covered.




4. Calculate VO2 Max:




• Use the following formula to calculate VO2 max in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min):




1. VO2max = (35.97 x miles) - 11.29

Example Calculation

If you run 1.3 miles in 12 minutes:

VO2 max = (35.97 × 1.3) − 11.29

Perform the multiplication first:

35.97 × 1.3 = 46.76

Then subtract 11.29:

46.76 − 11.29 = 35.47

So, the VO2 max is approximately 35.47 ml/kg/min.

*Please note: This method gives a good estimate of your cardiovascular fitness level.

Important Testing Notes:

• Ensure you're running on a measured track or use a GPS watch for accuracy of the distance.


• Always consult a healthcare professional before starting any new fitness test if you have health concerns.


• We may have mentioned it already, but take your time with the warm up, and make sure you are feeling your best before you begin the run.

V02 Max Chart

If you’ve completed the test, here is a chart to compare your results.