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Writer's pictureDmitri Konash

Pump Up Your VO2Max and Deflate Your Blood Pressure


vo2 max chart by age, link between vo2max and blood pressure
A Breathtaking Journey to Cardiovascular Bliss

Ladies and gentlemen, fitness enthusiasts, and couch potatoes alike, gather 'round for a tale of respiratory romance and circulatory comedy. Today, we're diving into the steamy relationship between VO2Max and blood pressure. Buckle up, because this ride is about to get as intense as a HIIT workout led by a caffeinated squirrel.


What is VO2Max? 

First things first, what is VO2Max? Well, it's 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.


Now, you might be wondering, "What does this have to do with my blood pressure?" Hold on there, because we're about to uncover the scandalous affair between VO2Max and blood pressure that's been the talk of the medical town.


What is so important about VO2Max? 

Dr. Peter Attia, the Justin Bieber of longevity medicine (minus the tattoos and pop songs), has been singing the praises of VO2Max for years. He's been quoted saying, "VO2Max is the single best predictor of all-cause mortality." That's right, folks – your VO2Max could be more important than your relationship status or your ability to resist a pizza.

But why is Dr. Attia so obsessed with VO2Max? Well, a higher VO2Max means your heart can pump more blood with each beat, your blood vessels are more elastic, and your muscles are better at extracting oxygen from your blood. It's like upgrading your cardiovascular system from a rusty bicycle to a Tesla – everything just works better.


What is the link between VO2Max and blood pressure? 

Now, let's talk about blood pressure. If your blood pressure were a person, it would be that overly enthusiastic party guest who's always pushing against the walls and making everyone uncomfortable. High blood pressure, or hypertension, is when your blood is pushing too hard against your artery walls.


Here's where the magic happens: 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.


Dr. Attia explains it beautifully: "The ability to deliver oxygen to tissues is fundamentally important to health." It's like upgrading your body's delivery service from sluggish snail mail to Amazon Prime – everything gets where it needs to go faster and more efficiently.

How do you measure VO2Max at home? 

But how do we measure this mystical VO2Max? 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 like the karaoke version of VO2Max testing – it might not be perfect, but it's accessible, fun, and gives you a pretty good idea of where you stand. Unlike laboratory VO2Max tests that require more equipment than a space shuttle launch, the Cooper test can be done with nothing more than a track and a stopwatch.

What is the most popular VO2Max chart by age? 

Now, let's talk about the VO2Max chart that's more popular than a cat video on the internet – the one from the American College of Sports Medicine (ACSM). This chart is like the Hogwarts Sorting Hat of the fitness world, placing you into categories based on your age, gender, and VO2Max score.


Why is this chart the Beyoncé of VO2Max references? Well, for starters, it's comprehensive. It breaks down VO2Max scores for men and women across different age groups.


Secondly, the ACSM is to sports medicine what Gordon Ramsay is to cooking – a respected authority that doesn't mince words. 


Lastly, this chart gives you a reality check faster than your bank account after a shopping spree. It tells you whether your VO2Max is "Superior," "Excellent," "Good," "Fair," "Poor," or "Very Poor."


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.


When you exercise regularly and improve your VO2Max, you're essentially giving your heart and blood vessels a makeover. Your heart becomes stronger and more efficient, pumping more blood with each beat. This means it doesn't have to work as hard to circulate blood throughout your body, which can lead to lower resting heart rate and 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.


Dr. Attia puts it succinctly: "Exercise is the most potent 'drug' we have to prevent chronic disease and extend lifespan." And improving your VO2Max through exercise is like getting a bonus with every workout – you're not just burning calories, you're investing in your long-term health.

Not all exercises produce equal VO2Max improvement. Start with whatever exercise you enjoy – walking, swimming, cycling, or even dancing like nobody's watching. The key is to gradually increase the intensity of your workouts. 


It's like dating your cardiovascular system – you start slow, build trust, and before you know it, you're in a committed relationship with better health. This post from our blog provides an example of an exercise routine which is proven to deliver massive VO2Max improvements. 


Remember, every step you take, every lap you swim, and every hill you cycle up is a step towards a higher VO2Max and potentially lower blood pressure. It's like you're secretly training to become a superhero, except instead of fighting crime, you're fighting against cardiovascular disease. Your superpower? The ability to climb a flight of stairs without sounding like Darth Vader.


In conclusion, the link between VO2Max and blood pressure is stronger than the bond between peanut butter and jelly. By improving your VO2Max, you're not just boosting your fitness level – you're giving your cardiovascular system the tools it needs to keep your blood pressure in check.

So, the next time someone asks you why you're huffing and puffing on the treadmill, you can proudly declare, "I'm not just exercising, I'm optimizing my VO2Max and managing my blood pressure!" Then watch as their eyes glaze over and they slowly back away, wondering if they should have just asked about the weather instead.


I am interested. What’s next? 

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 Cooper calculator on our website.  It also compares your results to the ACSM VO2 by age chart.


Alternatively, 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). 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.


BreathNow also includes instructional videos for VO2Max improvement for users with different fitness levels. As well as a number of relaxation techniques, i.e. breathing exercises and meditations, which lower blood pressure immediately (but for a relatively short time).  Try these exercises for free and let us know how they worked for you. 


Remember, in the grand marathon of life, a higher VO2Max could be your secret weapon for crossing the finish line with flying colors (and stable blood pressure). So lace up those sneakers, channel your inner Dr. Attia, and get ready to show your cardiovascular system some love. Your blood pressure will thank you. 

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