Spotlights by Melissa Westphal 3/24
Interview with Dr. Isiah Robinson
Chiropractor, Developer of xFitLab
What exactly does VO₂ max measure, and why is it important?
VO2 max measures the maximum amount of oxygen your body can utilize during intense exercise. In simple terms, it’s the gold standard for measuring cardiovascular fitness and aerobic capacity. The higher your VO2 max, the more efficiently your body can deliver and use oxygen to fuel your muscles. The importance of this is that it is a key indicator of how well your pulmonary and circulatory system are working.
What are the best types of training to improve VO₂ max?
High-intensity interval training (HIIT) and threshold training are some of the most effective methods. Both push your heart rate into higher zones, challenging your cardiovascular system and forcing adaptations that improve oxygen delivery and utilization. Long, steady-state endurance work also plays a role, but structured intervals are often the fastest route to improvement. However like everything in life it depends on where your current VO2 levels are. If you are someone who has a lower VO2 based on your age and gender you may want to start with lower intensity movement and make it consistent, rather than engaging in higher intensity.
Are there differences in VO₂ max between men and women?
Yes, on average men tend to have higher VO2 max values than women, largely due to differences in body composition, hemoglobin levels, and heart size. But it’s important to note that within each gender, individual differences are huge — training, lifestyle, and genetics can have a much bigger impact than gender alone. Your VO2 max is also typically going to decline after the age of 19/20 as well.
How does VO₂ max relate to longevity and overall health?
Research consistently shows that VO2 max is one of the strongest predictors of longevity and overall health. Having a higher VO2 max is associated with a lower risk of cardiovascular disease, metabolic conditions, and even cognitive decline. It’s not just about athletic performance. VO2 max is a critical marker of how well your heart, lungs, and muscles are functioning together to support life. The cardiovascular system's efficiency is crucial to sustaining life. Without it we can't get oxygenated blood to the vital structures and organs such as the brain.
