🏃‍♀️ VO₂ Max: What It Is and How to Improve Yours

You’ve probably heard the term VO₂ max thrown around in fitness circles. But what does it actually mean—and why should you care? At EveryBodyCanMove, we break it down so you can understand and use this knowledge to move smarter.

What Is VO₂ Max?

VO₂ max is the maximum amount of oxygen your body can use during exercise. It’s a key indicator of cardiovascular fitness and aerobic endurance.

Why It Matters

• Higher VO₂ max means your body can produce energy more efficiently.
• It’s linked to improved performance in endurance activities.
• It can also indicate heart and lung health.

How to Measure VO₂ Max

The most accurate way is through a lab test involving a treadmill or cycle ergometer with oxygen measurement equipment. But many fitness watches and apps now estimate VO₂ max based on heart rate and activity data.

Ways to Improve VO₂ Max

• Interval Training: Alternate between high-intensity bursts and recovery periods.
• Steady-State Cardio: Maintain moderate intensity for longer periods.
• Mix It Up: Incorporate cross-training (e.g., swimming, cycling, brisk walking).
• Train Consistently: Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity each week.

Adaptations for All Levels

Whether you’re training for a marathon or just starting a walking program, VO₂ max can improve at any fitness level. Even short, regular bouts of movement can make a difference.

💡 Final Takeaway

VO₂ max is more than a number—it’s a snapshot of how efficiently your body uses oxygen. With the right training, anyone can improve theirs and enjoy better health and performance.

Breathe easier—EveryBodyCanMove.