Scientists Discovered the Best Type of Exercise for Increasing VO2 Max (it's not zone 2)

Summary

Vigorous intensity exercise is a key factor in improving cardiorespiratory fitness, which is crucial for health and longevity. By pushing your heart rate to 80% or more of its maximum, you can significantly increase life expectancy. Studies show that even modest improvements in VO2 max can extend life by days, while elite fitness levels can reduce mortality risk by 80%. High-intensity interval training (HIIT), like the Norwegian 4x4 protocol, is particularly effective. Research also shows that it's never too late to reverse heart aging, with just two years of dedicated exercise reversing 20 years of heart aging in middle-aged adults.

Takeaways

• 😀 Vigorous intensity exercise, where you can't talk while doing it, is one of the most effective anti-aging activities.
• 😀 Cardiorespiratory fitness, measured by VO₂ max, is a key indicator of health span and lifespan.
• 😀 Improving cardiorespiratory fitness, even by a small amount, can add years to your life. A 2-year increase in fitness corresponds to a 2-year increase in life expectancy.
• 😀 Every 1 milliliter per kilogram per minute improvement in VO₂ max can extend your life by 45 days.
• 😀 Even light activities require oxygen; as we age, our cardiorespiratory fitness declines, so it's important to improve it early.
• 😀 Low cardiorespiratory fitness is as harmful to life expectancy as smoking or having type 2 diabetes.
• 😀 Sedentary behavior is a serious health issue and should be treated as a disease that needs addressing through physical activity.
• 😀 Vigorous intensity exercise, especially high-intensity interval training (HIIT), is more effective than moderate exercise at improving cardiorespiratory fitness.
• 😀 HIIT protocols like the Norwegian 4x4 (4 minutes of hard exercise, 3 minutes of light recovery) have been shown to significantly improve VO₂ max.
• 😀 Even if you don’t have access to a VO₂ max test, you can estimate it using a 12-minute run test with a wearable device.
• 😀 Studies show that intense exercise can reverse heart aging, with just two years of exercise reversing 20 years of heart aging.

Q & A

What is considered vigorous intensity exercise?

Vigorous intensity exercise is physical activity that is so intense that you cannot carry on a conversation while doing it. It typically requires about 80% or more of your maximum heart rate.

How is cardiorespiratory fitness measured?

Cardiorespiratory fitness is often measured by VO2 max, which is the maximum amount of oxygen your body can utilize during maximal exercise.

What impact does cardiorespiratory fitness have on life expectancy?

Studies show that improving cardiorespiratory fitness, even from a low to a low-normal range, can increase life expectancy by about 2 years. A significant improvement (from low to high fitness) can add up to 5 years to life expectancy.

How much can improving your VO2 max extend life expectancy?

Each unit improvement in VO2 max (measured in milliliters per kilogram per minute) is associated with an extension of about 45 days in life expectancy.

Why is VO2 max important for overall health?

VO2 max reflects the efficiency of the body’s ability to take in and utilize oxygen. A higher VO2 max indicates better cardiorespiratory fitness, which is vital for overall health, including the ability to perform daily activities and recover from exertion.

How does cardiorespiratory fitness change with age?

As we age, our cardiorespiratory fitness naturally declines. Engaging in exercise early can help delay this decline, ensuring that individuals maintain higher fitness levels for longer periods.

What study found the benefits of improving cardiorespiratory fitness, even at elite levels?

A study published in JAMA demonstrated that even among people with elite cardiorespiratory fitness, there was still a 20% lower risk of all-cause mortality compared to those with high fitness levels.

How does cardiorespiratory fitness compare to other health risks like type 2 diabetes and smoking?

A low level of cardiorespiratory fitness is even more detrimental to life expectancy than conditions like type 2 diabetes or smoking. People with low fitness levels have a lower life expectancy than those with these health issues.

What types of exercise are most effective for improving cardiorespiratory fitness?

Endurance aerobic exercises, especially those at vigorous intensity like high-intensity interval training (HIIT), are the most effective at improving cardiorespiratory fitness.

What is the Norwegian 4x4 exercise protocol?

The Norwegian 4x4 protocol involves performing 4-minute intervals of vigorous intensity exercise, followed by 3 minutes of light recovery. This is repeated four times. It is a highly effective exercise regimen for improving VO2 max.