VO2Max Your Blood Pressure
How to improve VO2max (and longevity) and reduce blood pressure long term
What is VO2Max?
VO2max is the maximum rate at which your body can transport and use oxygen during exercise. Think of it as your cardiovascular system's version of a Formula 1 pit crew – the higher your VO2Max, the faster and more efficiently your body can fuel your muscles with oxygen.
VO2max units? Milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). The good news is that you do not need to memorise these abbreviations. Just know your VO2max number and you can compare it to everyone else.
What is so important about VO2Max?
Here is a quote from the research paper which followed up participants for 46 years [1]. "Cardiorespiratory Fitness (measured by VO2max) was significantly related to longevity over 4 decades in middle-aged, employed men ....the benefits of higher midlife Cardiorespiratory Fitness extend well into the later part of life. "
What is the link between VO2Max and blood pressure?
As you improve your VO2Max, you're essentially teaching your cardiovascular system to chill out. Your heart becomes more efficient, pumping more blood with less effort. Your blood vessels become more flexible, like yoga instructors for your circulatory system. And your overall blood flow improves, reducing the pressure on your artery walls.
Here is the quote from the 5 year prospective study on blood pressure and VO2max [2].
"It is concluded that low VO2max level is related to higher incidence of hypertension. An improved VO2max would therefore be able to prevent hypertension."
What is the most popular VO2max chart by age and gender?
Now, let's talk about the VO2Max age chart, the one from the American College of Sports Medicine (ACSM) [3]. Two reasons why this chart is so popular:
It breaks down VO2Max scores for men and women across different age groups.
It tells you whether your VO2Max is "Superior," "Excellent," "Good," "Fair," "Poor," or "Very Poor."
Here are the compressed versions of these tables [4].
These VO2max by age charts show that on average we lose 1% of VO2max per year. The picture is approximately the same for women, except that women tend to have on average lower VO2max than men.
Vo2Max test. How do you measure VO2Max at home?
The golden standard is a lab test which requires you to run on a treadmill or cycle on a stationary bike at your maximum effort.
However there is a simple way to estimate VO2Max quite accurately. Enter the Cooper formula. Named after Dr. Kenneth Cooper, the godfather of aerobics, this formula has been helping people estimate their VO2Max since the 1960s.
The Cooper formula is like the Swiss Army knife of VO2Max estimation – it's not the fanciest tool in the shed, but it gets the job done. Here's how it works.
It requires you to run at your maximum speed for 12 minutes and note the distance covered. Note this number and plug into the Cooper formula. Surprisingly enough, the formula will produce a reasonable estimate of your VO2Max just on this single parameter.
Why is the Cooper formula still so popular? It's accessible, fun, and gives you a pretty good idea of where you stand.The Cooper test can be done with nothing more than a track and a stopwatch. Check free Cooper vo2max calculator here
Read below about the more precise free VO2max test which can be completed at home in 5 minutes.
VO2max Apple Watch: Does this VO2max test work?
Yes, the Apple Watch does provide an estimation of VO2max. From my experience this estimation is not as good as the one provided by Garmin smartwatch or the 5 minute Cambridge home step test described below. However it is Ok for most people who want to track progress with their VO2max training.
How do you improve VO2Max?
Now, let's circle back to our dynamic duo: VO2Max and blood pressure. Improving your VO2Max is like sending your cardiovascular system to a spa retreat. It comes back refreshed, rejuvenated, and better equipped to handle the stress of daily life – including managing your blood pressure.
Your blood vessels also get in on the action. Regular exercise makes them more elastic and less resistant to blood flow. It's like replacing rigid pipes with flexible hoses – the blood flows more smoothly, reducing the pressure on the vessel walls [5,6,7,8].
What are typical VO2max training protocols?
The simplest protocol for HIIT VO2max training is performing intervals of running or cycling at close to maximum heart rate for 30 seconds, then slowing down to a comfortable jog for 30 seconds and then repeating this interval 3-5 times. As you progress with your HIIT workouts, you may consider increasing the duration of intervals to running at a maximum speed for 1 minute, then resting for 1 minute and repeating this interval 3 times.
The more demanding but also more effective training is the so-called “Norwegian 4×4 protocol”. It involves running or cycling at the highest intensity you can maintain for four minutes, followed by three minutes of recovery through very light exercise. This interval process is repeated four times.
I strongly encourage everyone to discuss their potential health limitations with your doctor. Especially if you have a chronic medical condition or have not exercised for a while.
Is there an easier way to try VO2max training without pushing yourself to the limit?
Definitely! The first thing is still to talk to your doctor and secure their agreement. Then you may start by locating a hill in a nearby park which you can walk up with an effort in 30 seconds. Walk up the hill for 30 seconds, recover heart rate as you walk down, and repeat this workout 2-3 times.
As you feel more confident, you will be able to walk up hills with higher gradients and this exercise will improve your VO2max gradually.
Personal example of reducing blood pressure with VO2max training.
Consider my personal example. I started performing High Intensity Interval Training (HIIT) at 48 when I was diagnosed with high blood pressure and my doctor suggested that I should try these workouts. I started from slow breathing and brisk walking as I have never exercised much. Over the next few months I realised that I am making some positive progress with my blood pressure and I started my first HIIT workouts which target VO2max. This strategy worked beautifully for me and my hypertension was gone in less than a year.
As I celebrated my 60th birthday and was preparing for a half marathon, I increased my VO2max to 49. It was very nice to see an encouraging comment from my Garmin smartwatch about my fitness age of 20 :) Also my blood pressure stays in the normal range for the last 12 years.
Next steps?
Let’s assume you are ready for action and would like to get your VO2Max estimate. You may start from performing the 12 minute Cooper test described above and plug your results in the VO2max calculator here. You can then go back to the compressed ACSM VO2max charts by age in gender above and see how your numbers compare to average.
If you are not in the mood of running at your full speed for 12 minutes, you can take an easier VO2Max test which was developed by the scientists from the University of Cambridge (UK) [9]. It can be done at home and requires you just step up and down for 5 minutes.
This test is included in the free version of our blood pressure app BreathNow. It also produces more accurate results than a Cooper formula. When done regularly this test will help you to see clearly the progress which you are making with your VO2Max training.
BreathNow also includes instructional videos for VO2max training for users with different fitness levels. Including hill walks described above for anyone who is just starting their VO2max journey.
The app includes a number of relaxation techniques, i.e. breathing exercises and meditations, which lower blood pressure immediately (but for a relatively short time). Unlike long term improvements which come with improvement of VO2max. These relaxation exercises will stimulate your recovery and prepare for more demanding HIIT sessions.
The app BreathNow is designed to help perform these exercises and monitor progress objectively. Please try the app and let me know how it worked for you.
References:
2. Five year prospective study on blood pressure and maximal oxygen uptake
3. VO2max charts, American College of Sports Medicine
4. What’s a Good VO2max for Me?
6. VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis
7. American Heart Association Recommendations for Physical Activity
8. Joe Friel, Fast after 50: How to race strong for the rest of your life.