VO2max and Longevity: The Fitness Metric for Healthspan
VO2 max – the measure of your body's maximum oxygen intake during intense exercise – is much more than a fitness value. It is an essential indicator of general health and a crucial factor in increasing your health span, i.e. your life expectancy in good health. Experts such as Andy Galpin and Peter Attia emphasize the immense importance of this parameter not only for athletic performance, but also for disease prevention and quality of life in old age.
Why VO2 max is so critical
“Scientifically, fitness is almost always defined in terms of VO2 max. This is a test that measures how much oxygen can be taken in and used per minute, often in relation to body weight.”
– Andy Galpin
This value shows how efficiently your cardiovascular system and muscles work together to absorb and utilize oxygen. It is a direct indication of how resilient your body is and a key indicator of your health.
A high VO2 max is not only a measure of endurance and physical performance, but also a strong protective factor against chronic diseases and premature death. Studies have shown that individuals with a low VO2 max have an up to fourfold increased risk of premature mortality. Interestingly, this value is often a better health indicator than known risk factors such as smoking, high blood pressure or diabetes.
“The science clearly shows that you can dramatically reduce your mortality rate by training for VO2 max.”
– Peter Attia
So, this training is not just a means to get fitter, but an investment in your long-term health.
The benefits of a high VO2 max
A high VO2 max not only protects against disease, but also has a direct impact on your quality of life. Regular exercise aimed at improving this can increase your energy levels, improve the quality of your sleep and help you feel more comfortable overall. As you age, VO2 max becomes an increasingly important factor, as the natural decline in oxygen uptake capacity plays a crucial role in how independent and active you remain.
“Even small improvements in VO2 max can have significant health effects”
– Peter Attia
This means that even moderate improvements can have significant benefits. People who move from a low fitness category to a moderate one reduce their risk of cardiovascular disease by up to 50%.
“There is no upper limit to the health benefits of higher VO2 max. The higher the VO2 max, the greater the protection against health risks.”
– Andy Galpin
The more you exercise, the more you can benefit from the positive effects.
How does VO2max affect your healthspan?
Research highlights the importance of a high VO2max for preventing disease and extending your healthspan. A comprehensive analysis of over 750,000 participants shows that even small increases in this value have far-reaching benefits.
In particular, a high VO2max protects against cardiovascular diseases such as high blood pressure, heart attack and heart failure. At the same time, it reduces the risk of metabolic diseases such as diabetes and promotes better cognitive health. People with a high VO2max have a lower risk of developing dementia or cognitive impairment and benefit from increased mental clarity and flexibility.
What's more, VO2 max training helps to maintain muscle mass and bone density, which is crucial as we age to preserve mobility and independence. It improves blood flow, aids recovery and gives you the energy to face the challenges of everyday life with ease.
How can you increase your VO2 max?
A higher VO2 max is achievable – with well-structured training. Dr. Andy Galpin, an expert in sports science, recommends a combination of high-intensity interval training (HIIT), moderate endurance and consistent progression:
High-intensity interval training (HIIT):
1. High-intensity interval training (HIIT):
- 3 minutes of fast running
- 2 minutes of easy walking or jogging
Repeat 4–6 times.
2 Moderate endurance: Combine HIIT with longer sessions of jogging or cycling (30–60 minutes per week) to improve your oxygen utilization.
3. Consistency: Gradually increase the intensity to continuously challenge your body.
4. Track your progress: fitness apps or wearables can help you measure your VO2 max and stay motivated.
5. Most important of all: keep at it! Long-term improvements only come to those who exercise regularly.
So VO2 max is much more than just a fitness parameter – it is the key to a longer and healthier life. Targeted training to increase your VO2 max not only improves your physical performance, but also protects you from chronic illnesses and sustainably improves your quality of life.
Start now by measuring your current VO2 max and setting realistic goals. Start with regular workouts and slowly increase the intensity. Use modern tools to track your progress and stay consistent.
“Even small improvements in VO2 max can have a big impact on health”.
– Peter Attia
Your future self will thank you.