- Why does the VO2 Max decline with age?
- Knowing your VO2 max matters
- Benefits of Maintaining a High VO2 Max
- What should be your ideal VO2 max?
- VO2 Max level testing
- Training methods to counter VO2 Max decline
- Lifestyle choices to help you slow down VO2 Max decline
- Consider hiring a running coach to manage VO2 Max decline
- Conclusion
VO2 Max is the measure of how much oxygen your body can use during workouts. It is also an indicator of your cardiovascular health or aerobic fitness. But here is the thing: as you get older, VO2 max declines. It is a normal part of ageing, but if you do the right things like regular exercise and healthy lifestyle choices, you can still maintain its best level. Let’s see how runners can slow down VO2 Max Decline after 40.
In simple terms, VO2 Max is similar to an oxygen tank, but in your body. The bigger your tank is, the more oxygen you get to use when you are running or doing other energetic activities. VO2 Max tells you how strong your heart and lungs are. If your oxygen inhalation capability is high, you can run longer without getting tired. Higher VO2 Max gives an advantage for athletes and sportspeople to perform better than others.
VO2 max is used to measure cardiovascular and respiratory performance. A high level means you can run faster for longer without getting too tired. It also helps you recover quickly and lowers the risk of injury.
Why does the VO2 Max decline with age?
Well, it happens because your body changes in a few ways, especially after you cross the age of 40.
- Muscle mass helps our body to use oxygen efficiently, but we keep losing muscle mass after our 30s, which impacts the efficiency of oxygen use.
- The functioning of our heart also slows down, and it doesn’t pump blood as well as it used to, so our muscles don’t receive the oxygen from blood as they did in the past.
- Your lungs may get smaller, so you are not capable of breathing in as much air (and oxygen) as you were two years ago.
- Moreover, you tend to do less physical activity as you age, which also means you breathe less oxygen.
However, the extent of VO2 max decline differs for everyone, and some people may not see much change.
Knowing your VO2 max matters
You will get a clear picture of your overall fitness level by knowing your VO2 Max level. You can also evaluate the effectiveness of your fitness training program by monitoring your oxygen inhalation progress over time.
If your efforts to enhance your endurance level are not giving satisfactory results, you must check your VO2 Max. A high endurance performance requires a high VO2 max to sustain the speed for a long time without feeling tired. However, you must set realistic goals to enhance your endurance performance effectively. It takes time, and consistency is the only way.
You must first identify the potential areas for improvement. If your oxygen inhalation is too low, you must focus on specific training strategies. You can incorporate exercises that challenge your cardiovascular system, like interval training or aerobics. You must set and achieve meaningful fitness goals to progress to the next level. There is always scope for improvement, no matter what your age is.
Benefits of Maintaining a High VO2 Max
A high VO2 max offers many benefits for runners over 40.
- Enables runners to sustain a higher intensity for longer periods.
- Leads to faster race times and better overall performance.
- Helps to maintain high oxygen inhalation ability and reduces the chances of health issues.
- Increases energy levels and reduces stress.
What should be your ideal VO2 max?
The VO2 max is measured in mL/kg/min. The average for men who do not run or do cardio workouts ranges around 35-40 mL/kg/min, while good runners can achieve up to 85 mL/kg/min. The ideal average for men aged 25 is 42.5-46.4 mL/kg/min.
For women leading sedentary lifestyles, it is 27-30 mL/kg/min, while elite women runners can achieve the VO2 Max up to 77 mL/kg/min. The ideal average for women aged 25 is 33.0-36.9 mL/kg/min.
VO2 Max level testing
If you want to measure your VO2 Max, there are a few methods to do so.
Laboratory testing
Graded exercise tests (GXT) are like a fitness stress test. Usually, GXT is conducted in a lab under medical supervision and with special equipment. You start by doing a slow walk on the treadmill, and gradually the speed is increased. Simultaneously, the lab tech measures the amount of oxygen your body uses at every change in speed.
During a GXT, the lab technician keeps track of:
- Your heart rate
- Your blood pressure
- Volume of oxygen you are inhaling.
You keep walking on the treadmill until you are unable to walk anymore. The highest amount of oxygen recorded during the test is your accurate VO2 max.
DIY Testing to check if you have VO2 Max decline
While laboratory tests are traditionally used to measure VO2 max, recent advancements in technology have made it possible to estimate this metric with reasonable accuracy by yourself.
Heart rate monitors
Heart rate monitors are devices that monitor your heart rate during exercise. You can read your effort levels during workouts. Special formulas are used to compare your heart rate to how you feel to estimate your oxygen consumption level when you exercise. They are easily accessible, inexpensive and easy to use, but make sure to use the right formula for deriving accurate VO2 max results.
Wearable Fitness Trackers
The fitness bands have sensors that can guess your VO2 max based on things like:
- Your heart rate
- Number of steps you took
- Intensity of running or walking
They are super convenient, but how accurate they are can depend on things like:
- The quality of their sensors
- How smart their software is
- Your body’s response
Running Apps or Cycling Apps
These software apps have features that can estimate your VO2 max. They use data from:
- Your phone’s GPS
- Your heart rate monitor
- Other sensors
These apps can be helpful, but how accurate they are can depend on the specific method they use and the quality of the information they gather.
Field Test
In the Cooper Test, you need to run as far as you can for 12 minutes. Use a predetermined formula to predict your VO2 max based on the distance you ran in 12 minutes. These field tests are easy to do, but are not the best choice for everyone, especially if you have any health problems.
When estimating your VO2 max by yourself, remember that it is not as accurate as a lab test. Your body is unique, and home devices may have limitations. To get reliable results, use the same method consistently. The results are also influenced by your age, fitness level, and genetics. For example, if you are young, you may naturally have a high VO2 max in comparison to your dad. If your dad’s fitness level is high, he may also display a high VO2 max value. Some methods may need to be adjusted based on your personal factors or lab results.
Training methods to counter VO2 Max decline
The decline in your oxygen consumption level is normal with age, but you can reduce its effect with proper training and lifestyle changes. Here are some key strategies:
Interval training
In interval training, you mix in short, intense bursts of exercise with short ones and repeat this cycle for a maximum of half an hour. For example, you can run do a 1-minute hard run, then slow down or walk for 2 minutes. Do about 10 reps. It will help:
- Your heart and lungs get stronger
- Boost the delivery of oxygen to your muscles
Hill training
Running or cycling uphill is a huge challenge. Your body needs more effort and engages extra muscles during the ascent. The steeper the slope, the more your cardiovascular system has to work. This increase in demand will enhance your VO2 max benchmark. Hill training also promotes more efficient running mechanics, enabling you to cover greater distances with less fatigue.
Strength training
Strength training is not just for bodybuilders. As you get older, your muscle mass reduces, so you need to build more muscle. When you start building muscle, your body will demand more oxygen to maintain the muscle mass. It will force your lungs and heart to work hard and strengthen your muscles. It means you can run stronger and faster on the pavement without getting injured for a long time.
Lifestyle choices to help you slow down VO2 Max decline
In addition to these training strategies, there are other lifestyle factors that can impact your VO2 max.
Prioritize sleep
Getting enough rest is super important to stay healthy. When you get sufficient sleep, your body can handle workouts much better. Try to get 7-8 hours of good sleep each night to:
- Help your body fix and build muscle
- Keep your energy and performance-boosting hormones in check
Balanced eating to resist VO2 Max decline
To stay healthy, you need a good blend of carbs, proteins, and healthy fats. Here’s why:
- Carbs: They’re your muscles’ main energy source during a run.
- Protein: Crucial for fixing and building muscle.
- Healthy fats: They keep you healthy overall and add to your energy reserves.
With the right fuel, your runs get better!
Stay hydrated
Ever wonder why you feel so sluggish after a workout? One of the reasons is that you are either ignoring or are not aware of the importance of hydration. Your muscles need oxygen to perform best, and dehydration can hinder their functions. So, next time you go jogging or running, carry a water bottle to ensure you stay hydrated throughout. Your body will thank you!
How much water you need depends on things like:
- The intensity of your training
- The time you spend on your training
- Your body makeup.
Listen to your thirst and adjust your water intake as needed.
Consider hiring a running coach to manage VO2 Max decline
If you are struggling to improve your VO2 Max, consider taking professional help. A running coach or a personal trainer will create a customized fitness program to help you reach your goals faster. They will also teach you proper workout techniques, so you can achieve your results while avoiding the risk of injuries. Remember, progress doesn’t happen overnight. You will need to be patient and consistently stick to your fitness routine. You will hit your fitness goals and boost that VO2 max in no time!
Conclusion
VO2 max is an essential metric for measuring your fitness level, but it is just one piece of the puzzle. To stay healthy and keep enjoying your runs into your 40s and beyond, consider a balanced approach. It means regular exercise, eating right, and getting enough rest. I wish you good luck in putting these pieces together for a healthier you!
I hope this post resonates with your life after 40 and helps you become stronger and fitter. You may also be interested in reading my post on The Science of Running – How to Train Better