Stay Younger, Longer: The Astonishing Truth About VO2 Max!
Master Your VO2 Max, Master Your Age
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Today At A Glance:
The research on VO2 Max and longevity is a game-changer. I learned that maintaining a high VO2 Max can help you live longer and healthier. It's like nature's protective shield against the effects of aging. But here's the catch – our VO2 Max starts to dip by about 1% each year after our 40s. This is why I emphasize staying active to all my clients, no matter their age. It's never too late to slow down this decline and keep that shield up!
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Neuro Athletes,
I've always been fascinated by what VO2 Max can tell us about our health and fitness. At its core, VO2 Max measures the maximum amount of oxygen your body can use during intense exercise. It's like a scorecard for your heart, lungs, and muscles, showing how well they work together to fuel your body. I use VO2 Max as a baseline test for all my clients at Neuro Athletics because it gives us a solid starting point to improve their cardiorespiratory fitness.
What is VO2 Max? It's the ultimate test of your aerobic fitness. It’s a measure of your cardiorespiratory fitness.
Why it matters? A higher VO2 Max means your body is really good at using oxygen, which is crucial for any physical activity.
The Science Behind VO2 Max
VO2 Max provides a comprehensive measure of an individual's aerobic capacity and endurance, encapsulating the efficiency and performance of various physiological systems. Here's a breakdown into the three primary components that determine VO2 Max:
Heart's Pumping Capacity
Central to Oxygen Delivery: The heart's ability to pump blood is fundamental in determining how much oxygen-rich blood can be circulated throughout the body during intense physical activity.
Volume Per Beat: A stronger, more efficient heart can pump a greater volume of blood with each beat, directly increasing the amount of oxygen that can be delivered to working muscles.
Lungs' Oxygenation Efficiency
Gas Exchange Process: The lungs play a crucial role in oxygenating the blood. This involves taking in oxygen from the air and transferring it to the blood while expelling carbon dioxide from the bloodstream.
Impact on Oxygen Availability: The efficiency of the lungs in exchanging these gases directly affects how much oxygen is made available to the muscles, influencing endurance and performance.
Muscles' Oxygen Utilization
Energy Production: Once oxygen is delivered to the muscles, their ability to use this oxygen efficiently to produce energy through the breakdown of glucose and fats is key.
Determines Endurance and Intensity: The effectiveness of this process not only affects how long an individual can sustain physical activity but also the intensity of the activity that can be maintained.
These components work in tandem to determine an individual's VO2 Max. The heart must efficiently pump oxygen-rich blood, the lungs must effectively oxygenate the blood, and the muscles must proficiently extract and utilize the oxygen.
When these systems are optimized and in sync, they enable remarkable endurance and the capability to perform amazing physical feats, illustrating the complex interplay and balance necessary for peak aerobic performance.
VO2 Max and Aging: What Happens?
The research on VO2 Max and longevity is a game-changer. I learned that maintaining a high VO2 Max can help you live longer and healthier. It's like nature's protective shield against the effects of aging. But here's the catch – our VO2 Max starts to dip by about 1% each year after our 40s. This is why I emphasize staying active to all my clients, no matter their age. It's never too late to slow down this decline and keep that shield up!
Impact of aging: VO2 Max decreases, but we can fight back with regular exercise.
Why it's important: Keeping your VO2 Max up can add years to your life and life to your years.
Save the below post on instagram. It’s a detailed outline of the VO2 max by gender and age group.
Staying Independent with a Good VO2 Max
This is something I find super important – the link between VO2 Max and being able to do everyday things on your own as you age. There's this thing called the "line of independence," and if your VO2 Max drops too low, even simple tasks can become really hard. That's a big no for me and my clients. We work on exercises that not only keep the heart strong but also build muscle and power, so they can enjoy life, unrestricted.
Line of Independence: It's the VO2 Max threshold we aim to stay above.
Everyday activities: We want these to be easy, not exhausting.
My Approach to Training for VO2 Max and Longevity
Here's where the fun begins! I'm all about designing workout plans that tackle both aerobic and strength aspects. Aerobic to boost that heart efficiency and strength training to keep the muscles strong and ready. And yes, this combo is the secret sauce to keeping your VO2 Max high as you age. I've seen it in action with veteran athletes – their commitment to staying active is truly inspirational and something I encourage in everyone.
Aerobic training: It's like giving your heart a workout.
Strength training: This keeps your muscles ready for action.
Wrapping It Up: VO2 Max, Aging, and Living Your Best Life
To sum it up, VO2 Max is more than just a number. It's a reflection of your health, your vitality, and your independence. The science is clear: by integrating regular aerobic and strength training into your lifestyle, you're not just adding years to your life; you're adding life to your years. And remember, "use it or lose it" couldn't be more true when it comes to staying fit and healthy as we age.
Let's keep moving and keep those VO2 Max scores high!
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Until next time,
Louisa x