HEALTHY LIVING
Take Deep Breath and Boost Your VO2 Max
It’s powerful marker of overall health for everyone. :: BY GARY GREENBERG
I
n the quest for longevity, researchers have identified numerous biomarkers that help gauge health and lifespan.
These include cholesterol levels,
insulin sensitivity, telomere length, and, increasingly, VO2 max. To the unfamiliar, VO2 max may
sound technical or even futuristic. In simple terms, it refers to the maximum amount of oxygen your body can use during intense exercise. The more efficiently your body
delivers and utilizes oxygen, the more energy your cells can produce — with less strain on the body’s systems. “The more oxygen your cells can
intake, the longer these cells will stay active and healthy,” says exercise physiologist Harry Pino, Ph.D. “It’s also a good cardio, respiratory, and fitness indicator.”
WHY IT MATTERS VO2 max was first embraced by elite athletes seeking to improve
performance. Today, it’s recognized as a powerful marker of overall health for everyone. Higher VO2 max levels are linked
to improved aerobic fitness, stronger immunity, better mood, and lower stress. Research also connects it to longer life. A 2024 review in the British
Journal of Sports Medicine found that higher cardiorespiratory fitness reduces the risk of premature death by 11% to 17%. “VO2 max naturally goes down
as you age,” says Pino. “If it gets too low, it can affect all sorts of biological processes and reduce quality of life.” The encouraging news: You can
improve it. The challenging news: It takes effort. “Basically, you have to challenge
yourself aerobically,” Pino tells Newsmax. “I don’t want to say ‘no pain, no
gain,’ but there is some discomfort involved because you have to push yourself.”
I don’t want to say ‘no pain, no gain,’ but there is some discomfort involved
because you have to push yourself.” — Harry Pino, Ph.D.
HOW TO INCREASE IT For sedentary individuals, the key is starting gradually — often with brisk walking — and steadily increasing intensity over time. For more active individuals, high-
intensity interval training (HIIT) is especially effective. HIIT alternates short bursts of
vigorous effort with lower-intensity recovery periods and can be done through running, cycling, swimming, or bodyweight exercises. Sessions typically last 10 to 30 minutes. During high-intensity intervals,
aim to reach at least 70% of your maximum heart rate. (Subtract your age from 220 to calculate your maximum heart rate, and then multiply by 0.70.) Recovery periods should last as
long as — or slightly longer than — the intense segments.
HOW IT’S MEASURED VO2 max is expressed in milliliters of oxygen used per kilogram of body weight per minute. Generally, good scores range from 35 to 50 for men and 30 to 45 for women, depending on age. Elite endurance athletes often exceed 70. The most precise measurement
requires laboratory testing, where a person exercises on a treadmill or stationary bike while wearing a mask that analyzes oxygen intake and carbon dioxide output. Many smartwatches and
fitness trackers estimate VO2 max using heart rate and movement data, though these readings are approximations. Field tests — such as timed
runs or walks combined with heart rate measurements — can also provide estimates using formulas or digital tools. “People with higher range VO2
max will have more energy, feel better, and likely live longer than those in lower ranges,” says Pino. “Improving it isn’t easy, but it’s
worth the effort.” 84 NEWSMAX MAXLIFE | MAY 2026
ISTOCK.COM/FG TRADE
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100
