How Fit Are You? How to Assess Your VO2 Max & Resting Heart Rate | Dr. Andy Galpin

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I discuss the gold standard for measuring VO2 max in a laboratory setting and evaluate the accuracy of fitness technologies and various estimation methods.

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#vo2max #health #fitness

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My garmin estimated Vo2max of 53, in the lab test I got 52, so it’s pretty accurate. Same goes with lactate threshold

JMT
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I had 61 RHR when I started Running in July of 2021 At 41yo, now after ran over 4000 km, at the age of 44 I have 44/45 RHR.

alessandrovalzania
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had mine done a few years ago at WSU. Pretty simple, just run on a treadmill till you can't anymore. At 40yr 6'2 215lb, I got 47. Lots of more gainz acquire.

doubleHLabs
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I am 44 years old. I recently woke up to a notification on my Apple Watch that my resting heart rate was at 39 BPM. It scared me because I didn’t know what that meant. I was thinking maybe my heart is going to stop soon. A fellow athlete told me that it means my fitness is great. I cycle and have recently started to run.

oneschance
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Knowing that cyclists and MMA pro fighters do take legal and illegal performance enhancing drugs and supplements, does it make it more likely that they have very low end rates compared to athletes in the same field that do not use chemical support? I'm finding that even basketball players are taking EPO though it's illegal for Olympians because they want to ramp up to train skills longer at the start of the season

supune
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I am 59 years old and a lifetime athlete. I started training in 1974 for amateur boxing, (1974-1982), and continued a lifestyle of training since then. My resting heart rate generally stays around 50 bpm, sometimes fluctuating a little lower or higher, depending on sleep, caffeine intake, etc. I’m looking forward to getting a VO2 Max test. Good information here.

raymondwade
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How can I lower my RHR? With low intensity or high intensity training is better for decreasing it?

zv
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I agree with your comments about confusion in estimates of VO2 max. I'm 73 now and just getting back into cardio training after a few bad years. By the time I was 16, football had taken the cartilage in my left knee, but I rebelled against the doctors who told me I'd be arthritic by my 40s. I read Cooper's Aerobics and figured that if 1.5 miles was good, then 3 miles were 2x good, 6 were 4x good, and so on. My last marathon was when I was 62, and my last half marathon was when I was 65. When I was in my 20s, my best mile time was just under 5 minutes, 10k was under 36 minutes, and 10-mile was around 70 minutes. Back then, my wife couldn't stand me sleeping on my back because the bed would shake every heartbeat. In my 60s, those times had moved so far up, and my knee was so screwed up that I switched back to weight training. Then hell visited me. I had a stroke about 2-1/2 years ago, followed by a sinus infection and Afib. A catheter ablation chased the Afib away, and a total knee replacement got me starting outdoor running again. A year and a half ago, a DNA health test showed that I had the double MTHFR mutation that screws up methylation of B vitamins and others that lead to very stiff connective tissue. If only I had been aware of that in my teens. Perhaps I could have avoided losing the cartilage in my knee, my nose, popping L4/L5, a hernia, a bicep tendon and two tendons in my shoulder, cataracts, and that stroke due to Afib.

Anyway, that's been so much fun; but now back to VO2max. My Apple watch will inform me about my crappy VO2max, about 20-ish. At the same time, I did a 4x4 this morning, and that VO2 was given at the same time as a MET score in the 4x4 of about 10. If I understand how Apple reports METs, they discount the resting value of 3.5. If I add that back in to get 13.5 and multiply by 3.5 to get a VO2 score, I find 47.25. Over the past few months, my Apple watch shows METs as high as 20, which seems to be their upper threshold, and I'll often make that score. That would yield VO2 values of about 70, which I cannot believe. I think that Apple is averaging over the entire 4x4, with a 10-minute warm-up and 8-minute cool-down, plus four 4-minute rest periods. OTOH, if I guesstimate using the Cooper 12-minute run test, I get just over 40 for VO2.

I've only been back into cardio seriously for a couple of months after a 4-5 year layoff. I don't want to spend money on a lab test until I've made some more progress. Maybe it's time for a Garmin watch...

AllanAngusADA
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So what do you suggest? I have a rather high rhr in spite of having a very physical job. By your statement, this means I am dead. Full stop. I am going to die.

rey
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I am 45, i hike often though get tired at steep slopes, and i do swim one kilometer disrances very often, my garmin vo2max reads 32 which is very low, any hints?

KarzanPhotography
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Interesting presentation, I would suggest in the future there’s no need to present information on the physical ability of 71yo females, don’t think they’re watching your channel 😅

chuckschreiber
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Interesting, in my late 20's during my physical exam ny resting rate was 43. Physician got worried and started questioning me. He said wrong answer would have sent me to the ER

lincolnmiller
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Literally doesn’t answer the title at all without saying go get tested

ethhh
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Thank you for an awesome series(and work). Learning a lot!

Olavnummer
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Mine normally rests in the mid 30s, but have seen on two different instances Garmin recorded it as 29.

Justdewit_
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Why can't we just target like a 7 minutes mile or a 22 minutes 5k? These people must have great VO2. And for strength there are many barbell bodyweight multiplier tiers. I don't see a need to go to a lab. Simple stopwatch will tell you and the plates at the gym.

KRN
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My RHR feels low pressure in palpitations, around mid high 60, but i just went for a walk about an hour ago and im mid/low 50s. any reasons?

CnTrLRogue
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Resting heart rates of 40-60 bpm are indicative of HIGHLY conditioned competitive athletes. In fact, a resting heart rate of below 60 is automatically diagnosed as bradycardia. Someone that recreationally exercises should not have a heartrate much lower than 60 bpm, as that can be a sign of an underlying heart issue.

zakazan