What Is VO2 Max? Here's All You Need To Know!

VO2 Max is something that is a measure that tells one about how properly one's body makes use of oxygen when one exercise. It is a method to check how fit one is. It also tells if one is improving or not. If the VO2 suggests that the body is using oxygen efficiently, you can exercise harder and longer.

Basically, VO2 Max is actually the maximum amount of oxygen one's body is capable of absorbing and using at the time of exercise. 

Oxygen is an important component in the respiratory process of a human being. As one inhales oxygen, one's lungs take in the has and convert it into an energy known as the adenosine triphosphate (ATP).
This adenosine triphosphate powers the cells of the body and aids in releasing carbon dioxide (CO2), that's formed during exhalation.
This implies that the body can actually better manage aerobic fitness activities requiring a substantial amount of oxygen intake such as swimming, running, and other forms of cardio activities. 

Measuring the VO2 Max

The VO2 Max is measured by experts who make use of special tests in a laboratory. When one indulges in an exercise, the VO2 measures the level of oxygen and the heart rate while in the exercise.

How is VO2 Max important?

VO2 Max lets one know how efficient one is at sports that require endurance. Sportspeople who have a high VO2 Max can actually exercise for longer hours and in an efficient manner. This makes them good players in sports and activities like swimming, rowing, cycling, running, and more. Not to miss, a high VO2 Max also indicates good health. For instance, individuals scoring good VO2 Max are actually the ones who are less likely to fall into the trap of diabetes, heart issues, and stroke. These people are also likely to have a long lifespan.

A good VO2 

The VO2 Max is dependent on many factors, such as: 

age
level of fitness
gender
elevation during the physical activity 

Note that some of these factors are uncontrollable, such as age and gender. However, a majority of the oxygen uptake is actually dependent on factors like fitness levels, which is something that can be managed. 

Male individuals

The typical VO2 Max for male individuals is measured in mL/kg/min.
For male individuals between the ages of 20 to 29, the range of a good VO2 Max is between 45.4 to 55.4. A VO2 Max of 41.7 is considered fair, while a VO2 Max below 41.7 is considered worrisome.
For individuals between individuals between the ages of 30 to 39, the range of a good VO2 Max is between 44 to 54. A VO2 Max of 40.5 is considered fair, while a VO2 Max below 40.5 is considered worrisome.
For individuals between individuals between the ages 40 to 49, the range of a good VO2 Max is between 42.4 to 52.5. A VO2 Max of 38.5 is considered fair, while a VO2 Max below 38.5 is considered worrisome.
For individuals between individuals between the ages 50 to 59, the range of a good VO2 Max is between 39.2 to 48.9. A VO2 Max of 35.6 is considered fair, while a VO2 Max below 35.6 is considered worrisome.
For individuals between individuals between the ages 60 to 69, the range of a good VO2 Max is between 35.5 to 45.7. A VO2 Max of 32.3 is considered fair, while a VO2 Max below 32.3 is considered worrisome.
For individuals between individuals between the ages 70 to 79, the range of a good VO2 Max is between 32.3 to 42.1. A VO2 Max of 29.4 is considered fair, while a VO2 Max below 29.4 is considered worrisome. 

Female individuals

The typical VO2 Max for female individuals is measured in mL/kg/min.
For female individuals between the ages of 20 to 29, the range of a good VO2 Max is between 39.5 to 49.6. A VO2 Max of 36.1 is considered fair, while a VO2 Max below 36.1 is considered worrisome.
For individuals between individuals between the ages of 30 to 39, the range of a good VO2 Max is between 37.8 to 47.4. A VO2 Max of 34.4 is considered fair, while a VO2 Max below 34.4 is considered worrisome.
For individuals between individuals between the ages 40 to 49, the range of a good VO2 Max is between 36.3 to 45.3. A VO2 Max of 33 is considered fair, while a VO2 Max below 33 is considered worrisome.
For individuals between individuals between the ages 50 to 59, the range of a good VO2 Max is between 33 to 41.1. A VO2 Max of 30.1 is considered fair, while a VO2 Max below 30.1 is considered worrisome.
For individuals between individuals between the ages 60 to 69, the range of a good VO2 Max is between 30 to 37.8. A VO2 Max of 27.5 is considered fair, while a VO2 Max below 27.5 is considered worrisome.
For individuals between individuals between the ages 70 to 79, the range of a good VO2 Max is between 28.1 to 36.7. A VO2 Max of 25.9 is considered fair, while a VO2 Max below 25.9 is considered worrisome.

The takeaway

The VO2 is actually an excellent measure of aerobic fitness levels. The measure really lets one know about how well one's body may be using oxygen. In case you are someone who loves aerobic exercises and indulges in them professionally, a VO2 Max measure must become a part of your regular fitness measurement as it can help you assess your fitness levels. It also lets you know if you need to make any progress towards aerobic fitness or not, Even in case, you are not someone who is inclined towards aerobic sports, you can anyway get your VO2 Max measure done through your nearest clinic or gym. The VO2 Max can prove to be a robust and reliable predictor of your cardiovascular health.