VO₂ Max: The Vital Sign You’ve Probably Never Had Checked
What Is VO₂ Max?
VO₂ Max stands for maximal oxygen uptake, how efficiently your body can take in, transport, and use oxygen during exercise. It reflects your cardiorespiratory fitness, and it's measured in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).
In simple terms: the higher your VO₂ Max, the better your body is at handling physical stress, recovering from activity, and fuelling your brain, heart, and muscles.
VO₂ Max & Longevity: What the Research Says
Recent large-scale studies have shown that VO₂ Max is one of the strongest predictors of all-cause mortality, meaning the likelihood of dying from any cause.
In fact, one study published in the Journal of the American Medical Association (JAMA) found that individuals with low cardiorespiratory fitness had a higher risk of death than those with heart disease, diabetes, or smoking, making fitness a more powerful health indicator than many chronic conditions.
And it’s not just about living longer, it’s about living better. Higher VO₂ Max is linked with:
Lower risk of cardiovascular disease
Better brain function and reduced dementia risk
Improved blood pressure, insulin sensitivity, and cholesterol
Enhanced mood, sleep, and energy
Why It Should Matter in Allied Health
In clinical settings, VO₂ Max is often overlooked, yet it provides a clear, objective measure of how your heart, lungs, and muscles work together. That’s why many allied health professionals are now advocating for VO₂ Max testing (via sub maximal protocols or estimated from functional testing) as part of preventative screening, especially for:
People with metabolic conditions like diabetes or obesity
Individuals undergoing cardiac rehab
Those recovering from long illness or long COVID
Aging populations aiming to maintain independence
As exercise physiologists, we use this information to prescribe specific, evidence-based exercise programs that safely and effectively build aerobic fitness over time.
How to Improve VO₂ Max
The good news? You don’t need to become a marathon runner to boost your VO₂ Max. Small, consistent steps make a big difference:
Zone 2 training (moderate intensity, 60–70% max HR) builds your aerobic base
Interval training (short bursts of higher intensity) can increase VO₂ Max more rapidly
Aim for 150–300 minutes of moderate-intensity aerobic activity per week
Mix in strength training: it complements endurance by improving muscle economy
And the best part: VO₂ Max is modifiable. Unlike age or genetics, you can train it.
Final Thoughts
VO₂ Max isn’t just a number for elite athletes, it's a health marker for everyone. Think of it as a “fitness fingerprint” that tells us how well your body is functioning and what it needs to thrive.
If you haven’t had your VO₂ Max assessed, ask your exercise physiologist or allied health provider. Because when it comes to longevity and quality of life, this might be the most important number you’ve never tracked.