VO2 Max: The Longevity Metric Explained by Vogue

Vogue explores VO2 max, the maximum oxygen usage during exercise, as a key predictor of longevity. Google searches for improving VO2 max have surged over 5,000% in the past year. Personal trainer Niki Bird explains that higher VO2 max indicates better cardiovascular and metabolic health, glucose regulation, and lifespan, while low VO2 max is a stronger mortality predictor than smoking, obesity, high blood pressure, or type 2 diabetes. Scores vary by age and gender; for women aged 30-39, excellent scores range from 37.5 to 40, while those 60+ target 30.3 to 31.4. Testing methods include wearables like Oura Ring, Whoop, Samsung Ring, or Garmin, which track trends, and laboratory testing with masks, which is accurate but expensive. DIY tests like the one-mile walk or 12-minute Cooper run can be used if repeated consistently. To improve VO2 max, experts recommend moving more, aiming for 10,000 steps daily, and incorporating low-intensity Zone 2 cardio (80-90% of training) plus maximal intervals like the Norwegian 4x4. Strength training supports endurance but doesn't directly improve VO2 max. Recovery is crucial to avoid overtraining. Breathing practices like nasal breathing and box breathing can aid training efficiency. The article features insights from Niki Bird, David Vaux, and Harrison Stevens.