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How important is VO2 max? How does it affect your health and longevity?
As modern people continue to pay more attention to health, Cardio Respiratory Fitness (CRF) has become more important. CRF refers to the ability of the circulatory and respiratory systems to provide oxygen to skeletal muscles during sustained physical activity. Scientists use CRF to assess respiratory and cardiovascular system function, which has a direct impact on lifelong health and longevity.
According to the American Heart Association, low CRF levels significantly increase the risk of cardiovascular disease and all-cause mortality.
CRF provides medical professionals with a tool to assess patient health through its quantifiable indicator, V̇O2 max. In fact, many medical studies have confirmed that CRF is a stronger predictor of death than risk factors such as smoking, high blood pressure, high cholesterol, and type 2 diabetes.
Past and Evolution
The assessment of CRF has been proposed since the 1920s by British physiologist Archibald Hill, who proposed multiple correlations between oxygen intake and exercise intensity and coined "VO2 max" This term became the main measurement standard for CRF. Over time, the increasing number of studies linking VO2 max to cardiovascular disease and mortality further demonstrates the importance of this indicator.
Exercise and improve CRF
A series of studies have shown that regular physical activity can significantly increase CRF. According to a Cochrane review, physical activity interventions are highly effective in increasing CRF, and increases in CRF are associated with reduced cardiovascular disease and all-cause mortality. Although many forms of exercise (such as endurance running, weightlifting, physical activities, etc.) are beneficial to health, high-intensity interval training (HIIT) is considered to be particularly effective in improving CRF. In a 2020 literature review, HIIT was shown to be effective in enhancing CRF and heart function in the elderly while reducing triglycerides in the blood.
Measurement of CRF
Measurement of CRF is usually achieved through the cardiorespiratory endurance test (CPET), which is considered the gold standard for determining VO2 max. This test requires the individual to perform gas exchange analysis during peak intensity exercise. Although cardiorespiratory endurance tests are often performed on a treadmill or bike, they are not suitable for everyone, especially children or older adults. For this reason, there are other ways to indirectly estimate VO2 max through healthy exercise steps.
By calculating an individual's age, gender, body mass index (BMI) and relative level of exercise, one can use a formula to predict this theoretical CRF.
Adaptability of the cardiovascular system
As the body adjusts to demands, the cardiovascular system adapts by increasing cardiac output and regulating blood flow and blood pressure. Cardiac output is composed of heart rate and stroke volume. During exercise, cardiac output increases due to the increase in heart rate and stroke volume.
Summary and future prospects
By assessing VO2 max and CRF, medical professionals can not only predict disease risk but also design appropriate exercise plans for individuals to maximize their health. With the deepening of research, more complete guidance and suggestions may emerge in the future to help more people improve their cardiorespiratory fitness and health. However, can this knowledge be truly transformed into action, and how much impact will it have on our health and destiny?
