VO2 max is the maximum (max) amount (V) of oxygen (O2) your body can use during exercise. The more oxygen your body can use, the more fit you are. Your VO2 max is useful for predicting your quality of life as you age. However, you don’t have to be an elite athlete to improve your VO2 max.
Why Should You Improve Your VO2 Max?
VO2 max is a good way to measure your cardiovascular fitness because it tells you how well your body uses oxygen. Unfortunately, poor cardiovascular health can increase your risks of heart disease, diabetes, high blood pressure, and cancer. On the other hand, improving your VO2 max and overall fitness can increase your lifespan, help you enjoy a better quality of life, improve your mood, and lead to better sleep.
Tips to Improve Your VO2 Max
Get Moving and Stay Moving
If you’re inactive now, start exercising to get that heart pumping. For example, you could start by walking and gradually introduce activities that increase your heart rate. You can build your endurance by exercising at a moderate intensity. As a beginner, improving your VO2 max is done by increasing your overall fitness.
Moderate intensity is not an all-out effort. It is an elevated level, but not to the point where you’re huffing and puffing right away. Instead, it helps strengthen your heart, letting you go longer without having to rest. However, once you have been doing a consistent routine for some time, you’ll need to do more to increase your VO2 max.
High-Intensity Exercising
You may be exercising almost daily and regularly elevating your heart rate. However, you may have been doing the same workouts. Also, you might even think that you’ve stopped making any gains regarding your cardiovascular fitness.
Thankfully, you can still improve your VO2 max with high-intensity activity where your effort pushes your body over 85% of your maximum heart rate. Working near your maximum heart rate helps strengthen your heart, increasing the amount of blood you can pump with each beat. As a result, more oxygen-rich blood reaches your muscles to help you keep moving.
Interval Training
A review of studies suggests that interval training can improve your VO2 max slightly better than continuously exercising at the same intensity. Interval training alternates between short periods of high intensity with periods of low intensity or rest. The best way to figure out your low- and high-intensity zones is to calculate your target heart rate.
Always Challenge Yourself
When you first start out, any consistent exercise will likely improve your VO2 max. However, you will need to make your workouts harder as you get more fit. For example, you can increase the intensity, distance, how often you exercise, how fast you move, or the time you spend exercising.
How Long Does it Take to Improve Your VO2 Max?
If you aren’t active now, then you will likely notice improvements in four to six weeks after you start exercising. Although the fitter you are, the longer it takes to improve your VO2 max. However, don’t overdo it. Don’t forget to take rest days so your body can recover. You won’t lose all your hard work if you skip a workout occasionally, but don’t take too much time off or stop exercising altogether.
The Takeaway
VO2 max is a great way to measure your overall cardiovascular fitness. By improving your VO2 max, you can benefit from a better quality of life and decrease your risk of many health conditions. If you continuously challenge yourself and find exercises you enjoy, you can maintain a high VO2 max and reap the benefits throughout your life.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
