I am 61 How I Achieved The VO2max Of A 20 Year Old
Modern Healthspan・9 minutes read
VO2 max is vital for health and longevity, decreasing with age but can be improved through specific exercise regimens like the 4x4 protocol, walking, resistance training, and interval training. The speaker, age 61, saw a significant increase in their VO2 max to 54 using these methods, with consumer devices like the Garmin Forerunner 235 providing reasonably accurate measurements.
Insights
- VO2 max is a key indicator of health and longevity, showing the maximum oxygen utilization rate through the Aerobic System.
- Despite age-related declines, targeted exercise regimens like the 4x4 protocol, combined with daily walking, resistance training, and high-intensity intervals, can significantly improve VO2 max levels, even in individuals over 60.
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Recent questions
What is VO2 max?
VO2 max is the maximum rate of oxygen utilization.
How does VO2 max change with age?
VO2 max typically decreases with age.
What exercise regimen can improve VO2 max?
A 4x4 protocol involving intense runs and slow jogs.
What are some factors that contribute to improved VO2 max?
Walking daily, resistance training, and high-intensity interval training.
How can VO2 max be estimated?
Consumer devices like Garmin Forerunner 235 provide reasonably accurate results.
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Summary
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Improving VO2 Max Through Specific Regimen
- VO2 max is a crucial marker for longevity and health span, representing the maximum rate at which a person can utilize oxygen through the Aerobic System.
- VO2 max typically decreases with age, with numbers indicating excellent health for individuals in their 40s or even late 20s.
- The speaker, at 61, saw a drop in VO2 max due to pandemic restrictions but managed to improve it to an excellent level of 54 through a specific exercise regimen.
- The regimen followed by the speaker involved a 4x4 protocol, consisting of four-minute intense runs followed by four-minute slow jogs, repeated four times.
- Other contributing factors to the improved VO2 max included walking 7 to 10K daily, resistance training, and occasional high-intensity interval training.
- The speaker used a Garmin Forerunner 235 to estimate VO2 max, with research indicating that such consumer devices provide reasonably accurate results, showing a significant increase in VO2 max over the last 10 months.
