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Table of Contents
What VO2 Max Means
Measuring VO2 Max
Improving VO2 Max
The maximum volume of oxygen that your body can use during intense exercise, known as VO2 max, is a reflection of your overall health. A higher number means that your body has a higher ability to maximize your heart, lung, and muscle function for physical intensity and endurance.
For most people, VO2 max naturally declines with age.The best way to improve your VO2 max is with consistent and challenging physical exercise.
Oleg Breslavtsev / Getty Images
What Does VO2 Max Mean?
Your VO2 max is the amount of oxygen your body uses when you exercise at your maximum aerobic cardiovascular capacity.Aerobic cardiovascular exerciseusually means moving fast and putting in a lot of effort, which typically causes you to breathe faster.
Your body uses oxygen and glucose (sugar) for energy. You can’t store oxygen, so you need to get oxygen replenishment with each breath you take.
Your heart pumps bloodto circulate that oxygen throughout your body so your muscles and organs can use oxygen and glucose to makeadenosine triphosphate (ATP), a molecule that your cells use for energy. Healthy lungs, a healthy heart, and strong muscles increase your ability to use oxygen—usually resulting in a higher VO2 max.
The more efficiently your body uses oxygen, the more you can perform physically. A higher VO2 max means that your body is efficient at using oxygen. Factors affecting your VO2 max include height, weight, age, and body mass index.
Even if you don’t know your current VO2 max, you can probably increase your cardiovascular fitness with exercise.An improvement in your fitness can raise your VO2 max. Most people can improve their VO2 max—except for high-level athletes, who may have already achieved their maximum level.
Aerobic Capacity: What to Know
How Do I Measure My VO2 Max?
To accurately measure your VO2 max, you would need to go to a diagnostic clinic for an evaluation with a fitness or healthcare professional.
The gold standard test for VO2 max involves wearing a mask while exercising, usually on a treadmill, at your maximum capacity.The mask measures the amount of oxygen you inhale, which is used to calculate the amount of oxygen that your body uses during your maximal physical effort.
Some tests that estimate VO2 max include:
The tests that can estimate VO2 max requires complicated equations that incorporate factors such as age, height, and weight—there is no simple estimate of VO2 max based on a blood test or a simple measure of how far or how fast you walk or run.
Why Improve VO2 Max?Overall health, longevity, and disease prevention rely on many different factors. Lifespan and a healthier life are correlated with VO2 max.The recommendations that your healthcare provider is already giving you will likely help maintain or improve your VO2 max. These include not smoking, getting enough exercise, avoiding a sedentary lifestyle, and maintaining a healthy weight.
Why Improve VO2 Max?
Overall health, longevity, and disease prevention rely on many different factors. Lifespan and a healthier life are correlated with VO2 max.The recommendations that your healthcare provider is already giving you will likely help maintain or improve your VO2 max. These include not smoking, getting enough exercise, avoiding a sedentary lifestyle, and maintaining a healthy weight.
Ways to Improve Your VO2 Max
Some ways to improve your VO2 max include:
You can use many other exercises and sports to increase your VO2 max.The key is to select activities that challenge you tobreathe harder and fasterand exert more physical effort (such as lifting weights) than usual.
It’s always best to start gradually and increase your challenge slowly for safety and consistency. If you have any concerns about your ability to exercise or whether exercise is safe for you, ask a healthcare provider for advice and guidance about which exercises are suitable.
When is a Heart Rate Considered Dangerous?
There are standardized measures for VO2 max that you and your healthcare providers can use as a reflection of your health. If you are being treated for a health condition or trying to improve your fitness, changes in your VO2 max can be a helpful indicator of your progress.
Typical VO2 max differs for men and women.For most people, VO2 max declines with age.VO2 max is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). The following tables are from data in the Fitness Registry and the Importance of Exercise National Database.
Summary
VO2 max is a measurement of oxygen use during exercise and is a good reflection of health. While getting tested for VO2 max requires a comprehensive visit with a professional, other ways to estimate this number could provide you with some useful information.
Improving your VO2 max is widely considered beneficial because it is an indication of heart health, lung health, and muscle strength—which prevents falls, heart attacks, strokes, and dementia—and improves your quality of life.
It’s helpful to understand different measures that can reflect your overall health. However, no single authoritative measure or absolute number predicts how long you will live or how healthy you are.
Top Benefits of Cardiovascular Endurance (Plus 5 Exercises)
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kaminsky LA, Arena R, Myers J.Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from the Fitness Registry and the Importance of Exercise National Database.Mayo Clin Proc.2015;90(11):1515-23. doi:10.1016/j.mayocp.2015.07.026Boullosa D, Dragutinovic B, Feuerbacher JF, Benítez-Flores S, Coyle EF, Schumann M.Effects of short sprint interval training on aerobic and anaerobic indices: a systematic review and meta-analysis.Scand J Med Sci Sports. 2022;32(5):810-820. doi:10.1111/sms.14133Traustadóttir T, Davies SS, Su Y, et al.Oxidative stress in older adults: effects of physical fitness.Age (Dordr).2012;34(4):969-82. doi:10.1007/s11357-011-9277-6van der Steeg GE, Takken T.Reference values for maximum oxygen uptake relative to body mass in Dutch/Flemish subjects aged 6-65 years: the LowLands Fitness Registry. Eur J Appl Physiol. 2021;121(4):1189-1196. doi:10.1007/s00421-021-04596-6Grässler B, Thielmann B, Böckelmann I, Hökelmann A.Effects of different exercise interventions on heart rate variability and cardiovascular health factors in older adults: a systematic review.Eur Rev Aging Phys Act. 2021;18(1):24. doi:10.1186/s11556-021-00278-6Renwick JRM, Preobrazenski N, Giudice MD, Gurd BJ.Do surrogate markers of cardiorespiratory fitness predict individual changes in VO2peak? A randomized controlled trial.Int J Exerc Sci. 2024;17(4):1134-1154. PMID:39258120;PMCID:PMC11385293Šagát P, Kalčik Z, Bartik P, Šiška Ľ, Štefan L.A simple equation to estimate maximal oxygen uptake in older adults using the 6 min walk test, sex, age and body mass index.J Clin Med.2023;12(13):4476. doi:10.3390/jcm12134476Jeans KA, Stevens WR Jr.Comparison of community ambulation intensity determined from overground and treadmill walking cadence cut points: Is there a relationship between step activity measures and predicted VO2max in healthy children and adults?Gait Posture.2024;113:570-576. doi:10.1016/j.gaitpost.2024.08.010Qin S, Basak C.Comparing the effects of two cardiovascular health factors on working memory capacity in healthy aging: separate and combined effects of arterial elasticity and physical fitness.J Gerontol B Psychol Sci Soc Sci. 2022;77(1):94-103. doi:10.1093/geronb/gbab071Strasser B, Burtscher M.Survival of the fittest: VO2max, a key predictor of longevity?Front Biosci(Landmark Ed). 2018;23(8):1505-1516. doi:10.2741/4657Tan T, Meng Y, Lyu JL, et al.A systematic review and meta-analysis of Tai Chi training in cardiorespiratory fitness of elderly people.Evid Based Complement Alternat Med.2022;2022:4041612. doi:10.1155/2022/4041612Buttar KK, Kacker S, Saboo N.Normative data of maximal oxygen consumption (VO2max) among healthy young adults: a cross-sectional study,J Clin of Diagn Res. 2022;16(7),CC31-CC34. doi:10.7860/JCDR/2022/53660/16672
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kaminsky LA, Arena R, Myers J.Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from the Fitness Registry and the Importance of Exercise National Database.Mayo Clin Proc.2015;90(11):1515-23. doi:10.1016/j.mayocp.2015.07.026Boullosa D, Dragutinovic B, Feuerbacher JF, Benítez-Flores S, Coyle EF, Schumann M.Effects of short sprint interval training on aerobic and anaerobic indices: a systematic review and meta-analysis.Scand J Med Sci Sports. 2022;32(5):810-820. doi:10.1111/sms.14133Traustadóttir T, Davies SS, Su Y, et al.Oxidative stress in older adults: effects of physical fitness.Age (Dordr).2012;34(4):969-82. doi:10.1007/s11357-011-9277-6van der Steeg GE, Takken T.Reference values for maximum oxygen uptake relative to body mass in Dutch/Flemish subjects aged 6-65 years: the LowLands Fitness Registry. Eur J Appl Physiol. 2021;121(4):1189-1196. doi:10.1007/s00421-021-04596-6Grässler B, Thielmann B, Böckelmann I, Hökelmann A.Effects of different exercise interventions on heart rate variability and cardiovascular health factors in older adults: a systematic review.Eur Rev Aging Phys Act. 2021;18(1):24. doi:10.1186/s11556-021-00278-6Renwick JRM, Preobrazenski N, Giudice MD, Gurd BJ.Do surrogate markers of cardiorespiratory fitness predict individual changes in VO2peak? A randomized controlled trial.Int J Exerc Sci. 2024;17(4):1134-1154. PMID:39258120;PMCID:PMC11385293Šagát P, Kalčik Z, Bartik P, Šiška Ľ, Štefan L.A simple equation to estimate maximal oxygen uptake in older adults using the 6 min walk test, sex, age and body mass index.J Clin Med.2023;12(13):4476. doi:10.3390/jcm12134476Jeans KA, Stevens WR Jr.Comparison of community ambulation intensity determined from overground and treadmill walking cadence cut points: Is there a relationship between step activity measures and predicted VO2max in healthy children and adults?Gait Posture.2024;113:570-576. doi:10.1016/j.gaitpost.2024.08.010Qin S, Basak C.Comparing the effects of two cardiovascular health factors on working memory capacity in healthy aging: separate and combined effects of arterial elasticity and physical fitness.J Gerontol B Psychol Sci Soc Sci. 2022;77(1):94-103. doi:10.1093/geronb/gbab071Strasser B, Burtscher M.Survival of the fittest: VO2max, a key predictor of longevity?Front Biosci(Landmark Ed). 2018;23(8):1505-1516. doi:10.2741/4657Tan T, Meng Y, Lyu JL, et al.A systematic review and meta-analysis of Tai Chi training in cardiorespiratory fitness of elderly people.Evid Based Complement Alternat Med.2022;2022:4041612. doi:10.1155/2022/4041612Buttar KK, Kacker S, Saboo N.Normative data of maximal oxygen consumption (VO2max) among healthy young adults: a cross-sectional study,J Clin of Diagn Res. 2022;16(7),CC31-CC34. doi:10.7860/JCDR/2022/53660/16672
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kaminsky LA, Arena R, Myers J.Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from the Fitness Registry and the Importance of Exercise National Database.Mayo Clin Proc.2015;90(11):1515-23. doi:10.1016/j.mayocp.2015.07.026Boullosa D, Dragutinovic B, Feuerbacher JF, Benítez-Flores S, Coyle EF, Schumann M.Effects of short sprint interval training on aerobic and anaerobic indices: a systematic review and meta-analysis.Scand J Med Sci Sports. 2022;32(5):810-820. doi:10.1111/sms.14133Traustadóttir T, Davies SS, Su Y, et al.Oxidative stress in older adults: effects of physical fitness.Age (Dordr).2012;34(4):969-82. doi:10.1007/s11357-011-9277-6van der Steeg GE, Takken T.Reference values for maximum oxygen uptake relative to body mass in Dutch/Flemish subjects aged 6-65 years: the LowLands Fitness Registry. Eur J Appl Physiol. 2021;121(4):1189-1196. doi:10.1007/s00421-021-04596-6Grässler B, Thielmann B, Böckelmann I, Hökelmann A.Effects of different exercise interventions on heart rate variability and cardiovascular health factors in older adults: a systematic review.Eur Rev Aging Phys Act. 2021;18(1):24. doi:10.1186/s11556-021-00278-6Renwick JRM, Preobrazenski N, Giudice MD, Gurd BJ.Do surrogate markers of cardiorespiratory fitness predict individual changes in VO2peak? A randomized controlled trial.Int J Exerc Sci. 2024;17(4):1134-1154. PMID:39258120;PMCID:PMC11385293Šagát P, Kalčik Z, Bartik P, Šiška Ľ, Štefan L.A simple equation to estimate maximal oxygen uptake in older adults using the 6 min walk test, sex, age and body mass index.J Clin Med.2023;12(13):4476. doi:10.3390/jcm12134476Jeans KA, Stevens WR Jr.Comparison of community ambulation intensity determined from overground and treadmill walking cadence cut points: Is there a relationship between step activity measures and predicted VO2max in healthy children and adults?Gait Posture.2024;113:570-576. doi:10.1016/j.gaitpost.2024.08.010Qin S, Basak C.Comparing the effects of two cardiovascular health factors on working memory capacity in healthy aging: separate and combined effects of arterial elasticity and physical fitness.J Gerontol B Psychol Sci Soc Sci. 2022;77(1):94-103. doi:10.1093/geronb/gbab071Strasser B, Burtscher M.Survival of the fittest: VO2max, a key predictor of longevity?Front Biosci(Landmark Ed). 2018;23(8):1505-1516. doi:10.2741/4657Tan T, Meng Y, Lyu JL, et al.A systematic review and meta-analysis of Tai Chi training in cardiorespiratory fitness of elderly people.Evid Based Complement Alternat Med.2022;2022:4041612. doi:10.1155/2022/4041612Buttar KK, Kacker S, Saboo N.Normative data of maximal oxygen consumption (VO2max) among healthy young adults: a cross-sectional study,J Clin of Diagn Res. 2022;16(7),CC31-CC34. doi:10.7860/JCDR/2022/53660/16672
Kaminsky LA, Arena R, Myers J.Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from the Fitness Registry and the Importance of Exercise National Database.Mayo Clin Proc.2015;90(11):1515-23. doi:10.1016/j.mayocp.2015.07.026
Boullosa D, Dragutinovic B, Feuerbacher JF, Benítez-Flores S, Coyle EF, Schumann M.Effects of short sprint interval training on aerobic and anaerobic indices: a systematic review and meta-analysis.Scand J Med Sci Sports. 2022;32(5):810-820. doi:10.1111/sms.14133
Traustadóttir T, Davies SS, Su Y, et al.Oxidative stress in older adults: effects of physical fitness.Age (Dordr).2012;34(4):969-82. doi:10.1007/s11357-011-9277-6
van der Steeg GE, Takken T.Reference values for maximum oxygen uptake relative to body mass in Dutch/Flemish subjects aged 6-65 years: the LowLands Fitness Registry. Eur J Appl Physiol. 2021;121(4):1189-1196. doi:10.1007/s00421-021-04596-6
Grässler B, Thielmann B, Böckelmann I, Hökelmann A.Effects of different exercise interventions on heart rate variability and cardiovascular health factors in older adults: a systematic review.Eur Rev Aging Phys Act. 2021;18(1):24. doi:10.1186/s11556-021-00278-6
Renwick JRM, Preobrazenski N, Giudice MD, Gurd BJ.Do surrogate markers of cardiorespiratory fitness predict individual changes in VO2peak? A randomized controlled trial.Int J Exerc Sci. 2024;17(4):1134-1154. PMID:39258120;PMCID:PMC11385293
Šagát P, Kalčik Z, Bartik P, Šiška Ľ, Štefan L.A simple equation to estimate maximal oxygen uptake in older adults using the 6 min walk test, sex, age and body mass index.J Clin Med.2023;12(13):4476. doi:10.3390/jcm12134476
Jeans KA, Stevens WR Jr.Comparison of community ambulation intensity determined from overground and treadmill walking cadence cut points: Is there a relationship between step activity measures and predicted VO2max in healthy children and adults?Gait Posture.2024;113:570-576. doi:10.1016/j.gaitpost.2024.08.010
Qin S, Basak C.Comparing the effects of two cardiovascular health factors on working memory capacity in healthy aging: separate and combined effects of arterial elasticity and physical fitness.J Gerontol B Psychol Sci Soc Sci. 2022;77(1):94-103. doi:10.1093/geronb/gbab071
Strasser B, Burtscher M.Survival of the fittest: VO2max, a key predictor of longevity?Front Biosci(Landmark Ed). 2018;23(8):1505-1516. doi:10.2741/4657
Tan T, Meng Y, Lyu JL, et al.A systematic review and meta-analysis of Tai Chi training in cardiorespiratory fitness of elderly people.Evid Based Complement Alternat Med.2022;2022:4041612. doi:10.1155/2022/4041612
Buttar KK, Kacker S, Saboo N.Normative data of maximal oxygen consumption (VO2max) among healthy young adults: a cross-sectional study,J Clin of Diagn Res. 2022;16(7),CC31-CC34. doi:10.7860/JCDR/2022/53660/16672
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