VO2 Max: The #1 health and survival indicator? Test yourself!

VO2 max impacts our performance, our health, and even our survival! Learn how to test yourself accurately with the Rockport 1-Mile Walk, Cooper 12-Minute Run, or Cooper 1.5-Mile Run. Find out whether you’re fit enough for optimal health and top performance.

Get the tools that give you the health benefits you need from the lifestyle you enjoy!

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⏰ TIMECODES ⏰

0:00 Why test your VO2 max?
0:39 Comparing survival rates with VO2 max
1:53 Rockport Walking Test
2:56 6 minute walk for seniors
3:48 The Cooper 12-Minute Run
5:43 The Cooper 1.5-Mile Run
6:58 How to improve your VO2 Max

(Scroll down for references)

#vo2max #exercise #fitness

About This Video:
Being in shape isn’t only about physique and physical ability. The Cleveland Clinic found that 10-year survival for out-of-shape adults in their 50s was only 77%! The good news is that nearly everyone benefits from improving their fitness. Even modest exercise can bump a person with poor fitness to a level where the survival rate is 91%! Learn how to test yourself accurately so you’ll know whether your cardio fitness needs a boost!

References:
1) Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439.

4) Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987 Jun;19(3):253-9. PMID: 3600239.

5) Dolgener FA, Hensley LD, Marsh JJ, Fjelstul JK. Validation of the Rockport Fitness Walking Test in college males and females. Res Q Exerc Sport. 1994 Jun;65(2):152-8. doi: 10.1080/02701367.1994.10607610. PMID: 8047707.

6) Cooper KH. A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA. 1968 Jan 15;203(3):201-4. PMID: 5694044.

8) Lee DC, Artero EG, Sui X, Blair SN. Mortality trends in the general population: the importance of cardiorespiratory fitness. J Psychopharmacol. 2010 Nov;24(4 Suppl):27-35. doi: 10.1177/1359786810382057. PMID: 20923918; PMCID: PMC2951585.

9) Ross RM, Murthy JN, Wollak ID, Jackson AS. The six minute walk test accurately estimates mean peak oxygen uptake. BMC Pulm Med. 2010 May 26;10:31. doi: 10.1186/1471-2466-10-31. PMID: 20504351; PMCID: PMC2882364.

10) Shephard RJ. Maximal oxygen intake and independence in old age. Br J Sports Med. 2009 May;43(5):342-6. doi: 10.1136/bjsm.2007.044800. Epub 2008 Apr 10. PMID: 18403414.

11) Rospo G, Valsecchi V, Bonomi AG, Thomassen IW, van Dantzig S, La Torre A, Sartor F. Cardiorespiratory Improvements Achieved by American College of Sports Medicine's Exercise Prescription Implemented on a Mobile App. JMIR Mhealth Uhealth. 2016 Jun 23;4(2):e77. doi: 10.2196/mhealth.5518. PMID: 27339153; PMCID: PMC4937178.

[WhyIexercise]

Are you happy with your VO2 max, or are you looking to get in better condition and test again?  How do you train your cardio fitness?

The comments below have covered low VO2 max scores, self-testing vs. Apple Watch, the best self-tests for seniors, cycling and VO2 max, VO2 max as a genuine health indicator, and reliability / validity of self-testing methods.

[mattpechacek]

This video is an incredible resource for raising awareness about fitness and health! As a physical therapist, I share this with my patients to help them understand the importance of VO2 max and how it impacts their overall health. The shocking statistics presented, like the 96% survival rate for fit individuals in their 50s compared to a 77% rate for those with poor fitness, are eye-opening and motivate my patients to take action. Thank you for providing such valuable information!

[ChalrieD]

Proud of myself, I’m 52 male with a VO2 max of 50, almost superior. Would be nice if I didn’t have cancer, but it’s in remission. Hitting the weights not just the HIITs helps I think.

[dsvhtubb]

Thank you! You just saved me 150 bucks!

[rossb]

Good stuff. Will share as it is NOT in the public domain enough imo. As for those who are confused - get a Garmin mart watch for example and the VO2 max is scored automatically if you go for a jog or even a walk and will show the band of fitness you fall into. This video is a good expansion on the relevancy of that score and info. I played squash for years.... hated long distance running... but turned to running because of injury and had to break from squash. I started with a VO2 score of 33 which was terrible, but now, after 2 years through trial and error and conditioning to be a decent runner I'm at a score 47 for a 45 yrold which is supposed to be "excellent" and at least I weigh far less now - went from 97kg to 84.5kg as of today. My folks are both heavy - Dad is tall but big and 115kg - so this is the best way to combat the "fat gene" in my family.

[vietnguyen]

I had the opportunity to do a VO2 max test a couple of months ago. As a 54 year old pretty average competitive cyclist, I was thrilled that I managed to score a 63. lol I have a 76 year old friend who is better than me. It would be interesting to see what his VO2 max is.

I suppose when you are older and competing against 20 year olds you tend to underestimate your fitness.

Many people comment how healthy I look but I always reply with the same response: "nothing a bus cant stop. lol"

[anishakapoor]

I started running on the treadmill recently after years of being an active individual but my vo2 has decreased from 30 to 28.
I’m not sure why even after 30 min of treadmill running when my peak HR climbs to 190, followed by 25 min of strength training n 10 k steps everyday. i have such a below average level.

[charlesbradford]

I don't run but cycle so what is the vo2 max for cycling.

[drewbewho]

I'm apparently in the superior range by taking my time for my running route which is 13min30 for 3300m and calculating backwards - hopefully i havent made a mistake with the calc - and its not a flat route. I just run regularly, walk to the shops, cycle gently with kids, play the occassional basketball, and street tennis. But when i do my run, I give my best effort. At 41 Im saying byebye to basketball, but might have to take up swimming, or cycling in the future. Starting to get good at the tennis though. I'll probably drop dead with a heart attack inspite of it all.

[MrCabimero]

Where and when can I find the Why I Run calculators and where can I find the converter for the run to VO2 max?

[And-rcyy]

I was 66 ml.kg/min aged 33, then 72.5 aged 52 but I wasn't weighed when I was 33, I don't see how they could give a reading per kg without weighing

[cykbvns]

Im 67, Fitbit indicates 55 vo2max and 50 RHR.

[francismitchell]

I run 5km on Saturday. My best time is 26.30. Can u work out what vo2 max is.

[highlanderthegreat]

if you cant run, is there a way to do the VO2 test on a rowing machine or walking. ask that for people who are 70 or older

[praneethabeysinghe]

I run 10k in 60 minutes on the Treadmill every other day I am 62 years old
What is my VO2 Max?

[cupojoe]

The 25 year old VO2 max is an indicator? I have a hard time believing that.