There is no such thing as a "good" VO2 max. Elite male runners have achieved VO2 maxes of up to 85 mL/kg/min, while elite female runners have achieved VO2 maxes of up to 77 mL/kg/min. A healthy VO2 max for a 25-year-old male is 42.5–46.4 mL/kg/min, while a healthy VO2 max for a 25-year-old female is 33.0-36.9 mL/kg/min. As we age, our VO2 max declines. However, even older individuals who are inactive can improve their maximum oxygen consumption (VO2 max) by exercising regularly at a level that is challenging but not too difficult.
The highest VO2 max values reported in the scientific literature were measured in professional athletes during exercise tests conducted by experienced researchers using established protocols. It is important to recognize that these values represent the maximum amount of oxygen that can be consumed by the body under standardized conditions; thus, a person could possibly achieve higher values during actual competition or in other situations requiring maximal effort. For example, an athlete's VO2 max value may be higher during a trial run before a race than it is during the race itself because more oxygen is available to the muscles during pre-race training.
In addition, men tend to have higher maximum oxygen consumption rates than women, with differences being most prominent between young and old people. The reasons for this difference are not clear but may be related to factors such as body size, muscle mass, or health.
Endurance athletes, such as swimmers, runners, cross-country skiers, cyclists, and rowers, have the highest VO2 max values. Male endurance runners have a VO2 max of 85 mL/kg min, whereas female endurance runners have a VO2 max of 77 mL/kg min. Weight affects how much oxygen your body uses during exercise; the more you weigh, the harder it is for your body to get enough oxygen.
Sports that are mainly focused on power output, such as tennis, soccer, and hockey, have lower VO2 max values. Men in these sports can reach values of about 70-75 mL/kg min, while women can reach values of about 60-65 mL/kg min.
VO2 max is only one factor that determines how far you can run or swim. Your body weight is also important because it impacts how much energy you use at once. A person who is less heavy will be able to go longer distances.
In addition, other factors such as muscle fiber type, heart disease, and lung function affect VO2 max. People with more muscle tissue need less oxygen to maintain their activity level than people who have more fat tissue. Those who have existing heart problems may not be able to build up sufficient blood flow to their muscles to keep them active for long periods of time. Individuals who have poor lung function may feel tired even at a low level of activity.
The average sedentary (inactive) male has a VO2 max of around 35 to 40 mL/kg/min, whereas the average sedentary female has a VO2 max of around 27 to 30 mL/kg/min.
The highest recorded VO2 max by an individual man was 95 mL/kg/min, and that of a woman was 110 mL/kg/min. These values were respectively recorded by Christopher Nye in 1987 and Mary Decker Slaney in 1990.
VO2 max is measured during a treadmill test with individuals exercising as hard as they can for as long as they can without stopping. The test requires them to wear a mask connected to a machine that measures how much oxygen they take in and how much carbon dioxide they release. The higher the number, the more efficient the body is at using oxygen to fuel exercise.
There are two main types of tests used to measure VO2 max: A peak test records how much oxygen your body can use at the highest point of an exercise session, while an incremental test starts with an individual walking or running on the treadmill and increases the speed and/or length of each step of the test until they cannot continue anymore.
It is important to remember that the maximum amount of oxygen your body can use at any given moment is defined only by you.
VO2 max is typically always expressed as a value between 15 and 80, with higher being preferable. It is expressed as milliliters of oxygen used per kilogram of body weight per minute of activity (mL/kg/min). Because the measurement is based on body weight, it is similar across individuals. However, men may have higher VO2 max values than women of the same age because they have more muscle mass and thus more oxygen-using capacity.
This test can only be done by a certified athletic trainer or physician's assistant. The watch is attached to your chest using straps and wires that connect to a machine called a treadmill. You walk on the treadmill while breathing in air through a tube placed in your mouth. The flow of air is measured by the machine, which calculates your maximum volume of oxygen you can breathe in during each minute of exercise. This is called your VO2 max.
You must wear all clothing used during the test, including undergarments. Hanging items on the treadmill belt are not permitted. The technician monitoring the test will inform you if any accessories cannot be worn during the test. They will specify what needs to be removed or replaced.
The test begins with a five-minute warm-up period at an easy pace. This allows your body to reach normal temperature after time spent sitting still. After the warm-up, you will start walking on the treadmill.
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