When you throw on a pair of acid wash jeans, pull your hair into a scrunchie, or press play on that Rolling Stones playlist, some could say you’re “showing your age.” But science today indicates that our outward appearances, and sometimes vintage, only tell us so much about what’s going on inside.
In fact, the best way to look and feel younger and stronger is to get into the habit of exercising. A recent study of seniors who exercise regularly found they had the hearts of people 30 years younger. While that may sound hard to believe, VO2 max testing—a way to measure the amount of oxygen a person can use during intense exercise—is helping us break it down.
VO2 what?
VO2 max testing measures the amount of oxygen a person can use during intense exercise and is an indicator of aerobic endurance. Once a measurement that was use by athletes, specifically runners, to gauge fitness, it’s now considered a vital sign to gauge overall health. A VO2 max test can detect signs of aging, pinpoint fitness levels and help you learn to exercise smarter.
It works like this: As you exercise, your breathing rate increases and you naturally begin to take in more oxygen in order to meet the high demands of exercise. Your heart rate begins to increase quickly to deliver oxygen to your muscles. The greater the amount of oxygen you can process to produce energy, the longer you are able to sustain intense exercise and the stronger your heart becomes. The stronger your heart, the less likely you are to develop long term health risks.
The test is a good indicator of not only of heart health but age as well. For the average adult, the ability to process oxygen declines by 10 percent for every decade after age 30—which could explain some of the huffing and puffing you experience running to catch that elevator that you didn’t feel in your salad days!
More to get pumped about
For the data-driven athlete, a VO2 max test can identify the heart rate at which your body is best optimized to burn both fat and carbohydrates. Training at your VO2 max strengthens your heart, plus improves blood flow and metabolism. In this case, information really is power.
And for the rest of us, the science of VO2 max shows us that those yoga classes and the sometimes-leisurely walks with the dog will add up in our favor. Any opportunity we take to get our hearts pumping—at any age—can improve our VO2 max and prevent cardiovascular degeneration.
So pop in that Jane Fonda aerobics video (...or maybe find it on YouTube?) and trust the science: You still have time to slow down the aging process, and exercise is your best defense.