Everything to Know About VO₂ Max

VO₂ max refers to the maximum amount of oxygen your body can absorb and use during exercise. It measures your aerobic fitness levelIf you’re looking to improve your aerobic fitness, you might consider maximizing your VO₂ max (sometimes called your oxygen uptakeRead on to learn more about what VO₂ max is, how it’s measured, and how you can increase your VO₂ maxGetty ImagWhat is VO₂ mVO₂ max is the maximum (max) rate (V) of oxygen (O₂) your body is able to use during exercise.

Oxygen is a critical ingredient in the respiratory process that’s involved in breathing. As you breathe in oxygen, your lungs absorb and turn it into energy called adenosine triphosphate (ATP)Trusted SourcATP powers your cells and helps release the carbon dioxide (CO₂) that’s created during your respiratory process when you exhalThe benefits are simple: The greater your VO₂ max, the more oxygen your body can consume, and the more effectively your body can use that oxygen to generate the maximum amount of ATP energThis means that your body can better handle aerobic fitness activities that require a lot of oxygen intake like running, swimming, and other types of cardio.

Who should improve their VO₂ maA high VO₂ max can be a good predictor of your athletic performance, especially if you’re a runner or a swimmer. Your VO₂ max amount can also act as a benchmark to track your progress as you improve your athletic abilities or if you’re trying to keep your VO₂ max at a certain level to maintain your performancBut while oxygen uptake is more frequently used for athletes, is not just for athletes. It is a way to determine cardiorespiratory fitness in anyone. Medical professionals can use it to determine your heart and lung health.

Everyone — no matter their athletic ability — should try to increase their cardiorespiratory endurance. According to research, a higher VO₂ max is associated with a lower risk of deatHow is VO₂ max measurTypically, VO₂ max tests are conducted in a medical facility like a lab or hospital by a doctor, cardiologist, or fitness specialisSubmaximal exercise teSome personal trainers and fitness instructors may also have certifications that allow them to conduct VO₂ max tests.

These tests may be called “submaximalTrusted Source” because they are performed below (sub) max heart rate and below max exhaustion level, usually around 75%-85% max heart rateSubmaximal exercise tests are still a useful way to measure your VO₂ max levels and your overall levels of heart and lung endurance durexerciThe type of VO₂ max test that’s best for you depends on your fitness level. Your doctor or instructor may have you do one of the following tests if you exercise regularly or are a trained athlete: