Hello! What is the best exercise for you to live longer and better? Imagine if a simple number could transform your energy, disposition and even your quality of life.
Have you ever thought about this? Is going to the gym a few times a week really enough for you to live to the fullest? Get ready to discover how VO2max – this powerful marker – can be the difference you were looking for!
Today, I'm going to reveal a scientific parameter that can revolutionize your health and longevity, whether you're young or more experienced. And better: you will learn how to measure this “secret” at home and, most importantly, how to train it to live a longer and healthier life. But first, leave your like, subscribe to the channel so you don't miss our health tips and activate the bell to receive notifications.
And tell me: do you exercise, at least a walk, or are you sedentary? Which part of Brazil – or the world – are you from? Comment below.
Let's go When we talk about physical fitness, most people think about strong muscles or endurance for longer walks. I've already made some videos on the subject, and yes, it's very important to have strong muscles. But today, our focus is elsewhere – aerobic capacity – the “engine” of your body.
It is measured by VO2max – or maximum VO2, the largest volume of oxygen your body can use per minute, per kilogram of weight. In simple terms, VO2max shows how your lungs, heart and muscles work together to keep you active and full of energy. How well they are in tune.
And why does this matter so much? Because if you feel breathless when climbing a few flights of stairs or carrying a few bags, your body is not using oxygen efficiently. It's like the difference between a grand car and a more powerful car, a Ferrari, for example: the higher your VO2max, the more “breath” you have and the easier it becomes to carry out any activity, from the most basic activities like sweeping the yard to going on long trails.
And there's more: VO2max is The Secret to Longevity Long-term studies, following thousands of people for decades, show that those with higher VO2max live longer and better! This research reveals that a high VO2max is linked to a much lower risk of dying from any cause – including heart disease, cancer and other serious illnesses. In one of these studies, people with high physical fitness had up to 4 times less risk of mortality compared to those with low aerobic capacity!
I'm talking about 400%. What do you think, is it a little or a lot? And the most interesting thing: unlike other health metrics, such as cholesterol, blood glucose, blood pressure, with VO2 maximum, the higher it is, the better.
And I'll tell you a secret: there is no age limit to start improving. Even elderly people can increase VO2max with the right training. You might think—ah, but I'm already old.
There is a cyclist who started measuring his aerobic capacity at the age of 101 and managed to improve until he was 103! So, have you ever imagined having the vitality of someone decades younger? What's the magic number, then?
Maybe you've already done a treadmill or bicycle stress test and come across the acronym METs (metabolic equivalents). Converting to VO2max, going above 14 METs, or around 50 ml/kg/min, puts you in a group with a lower risk of mortality. Take a look at your exercise test.
I hope. If you come across lower numbers, 12, 10, 8 mets, you don't need to despair. You don't need to be an Olympic athlete to achieve more than 14 METs.
With consistent training, even after the age of 60, it is possible to reach and even surpass this mark. One time, an eighty-five-year-old patient of mine went to do an exercise test with my colleague, and he stopped me in the hospital hallway to tell me that he had reached 14 mets. Today this patient is over 93 years old and is living well.
. . On the other hand, if you lead a sedentary lifestyle, be prepared: your VO2max tends to fall with age, making simple tasks increasingly challenging, more difficult.
And this fall may be faster than you imagine! That's why Here on the channel I insist on physical activity. Even walking makes a difference!
What is the price of a low VO2max? You start to get tired quickly in everyday activities: climbing stairs becomes a struggle, you have to stop several times. Carrying groceries becomes exhausting.
You'll have to leave your shopping bags on the floor, recover a little and then continue. And even playing with your grandchildren can leave you breathless. Over time, this lack of “breath” affects your independence.
which is a serious and worrying consequence. And don't be fooled into thinking that your athletic background protects you forever: if you stop training, your aerobic capacity plummets! Research shows that without training, VO2max can drop by up to 15% per decade!
But with regular training, this drop can be reduced to around 6% and, in certain cases, it can even go up. In other words, I'm warning you. We have to start now.
And constancy is the key to maintaining your shape and vitality for many years. Let's think about simple tasks. To continue living alone or alone at age 80, 90, you need at least a VO2max of 18 ml/kg/min.
To carry grocery bags, around 20. If you don't take care of your aerobic fitness, in a few years you may need help with basic tasks that today you do without even thinking. You will lose your independence.
Taking care of VO2max is not just a matter of aesthetics or sports performance: it is about quality of life and autonomy at all stages of life. And the benefits go much further. .
. I'm going to talk about the 4 impressive benefits, and then I'm going to talk about a test that you can do at home to see how your aerobic performance is going. .
. 4 benefits of having a high VO2 max. 1.
Improved blood flow and sexual performance Better conditioning results in more blood vessels and better circulation. This helps with cardiovascular health and also sexual function — improving erections and reducing the risk of erectile dysfunction. Benefit number 2- Less stress You know that moderate-intensity aerobic exercise helps regulate hormones, reduce cortisol and improve mood.
Half an hour of swimming, or cycling, or walking in the park calms the mind. Benefit number 3- Easier to use fat as energy By increasing your VO2max, you increase your lactate threshold, and your body starts to use more fat as fuel. This improves metabolic flexibility and helps maintain weight.
So- turbocharged metabolism. Benefit 4: Energy that never ends! A high VO2max means more mitochondria – the “power plants” inside your cells.
Result? Less fatigue and more willingness for everything, from work to leisure. And I ask you: Which of these benefits motivated you to start training today?
And now, I'm going to show you how to measure your VO2 max at home. If you don't have an exercise test or have a very old one, you can measure your vo2 max in 2 ways, depending on your physique. the first way is the cooper test You may have already heard of COOPER.
The Cooper test was devised by American physician and physical trainer Kenneth H. Cooper. How should you do it?
Beforehand, warm up lightly. You will have to run for 12 minutes, on a flat track with no obstacles. Start the timer and run.
At the end, see how many meters you covered. The more you ran, the greater your aerobic capacity. If, in those twelve minutes, you covered less than 1.
5 km, your capacity is low (vo2 max less than 22). If you managed more than 2. 7 km, you are much better and greatly reduces the risk of mortality.
It's a simple test, but it's effective for anyone up to 50 years old and able to run. Of course, because there is a difference in age and between men and women. .
. Take your test and check the table. Now.
. . I have knee osteoarthritis, I can't run because I might trip and fall.
. . There's the 2nd test.
. . the 2km walk test.
How is the 2 km walk test performed? 1st Choose the location, right? The route must be flat, without ups or downs, and free from interruptions (no traffic lights, intersections, holes)… It is essential that the distance is exactly 2 km (for example, on a marked trail or in a park where the stretch is already measured) .
Before starting, do a light warm-up for 5 to 10 minutes (gentle walk, stretching). This helps prepare your body and prevents you from leaving already panting. Walk the 2 km as fast as you can, but without running.
The rule is that at least one foot remains in contact with the floor at all times. Try to maintain a steady, steady pace until you complete the distance. Once you finish 2 km, stop the stopwatch and write down the total time in minutes (and seconds).
Measure your heart rate (HR) immediately at the end. If you use a pulse monitor, check the value when you cross the “finish line”. If you don't have a monitor, count the beats for 10 seconds and multiply by 6.
This test can be used to assess the capacity of people even with heart and lung diseases. You have to know the time in which you completed your 2km, your final heart rate , your age and your BMI (which is weight kg divided by height in meters squared (that is, divide twice). Mine- 80 kgs / 1.
80/ 1. 80 = 24. 6 BMI I'll leave the table here.
And better yet, I'll leave the link to the calculator here too https://exrx. net/Calculators/Rockport just enter your age, weight, heart rate and the time it took for those 2km And there are also apps that you can download on your cell phone that can show you how far you've covered. But get ready, because soon, I'm going to reveal a simple trick that can boost the accuracy of these tests and give you surprising insights into your health.
Have you ever wondered why we get breathless when we get sick ? 5%. With fever or bronchitis, it can exceed 20%.
This happens due to inflammation, increased heart rate, reduced lung capacity and greater energy expenditure for the immune system. Those who smoke make everything worse: on average, smokers have 10% to 20% less VO2max than non-smokers. Having a good VO2max is not just for your health days, but also to protect you when illness arrives.
You need to have reserve breath If today you have a “reasonable” VO2max, but right at the limit, when you get sick you may run out of “reserve”. For an elderly person who lives alone, this may mean needing help with routine activities. For someone in their 30s or 40s, it can mean becoming exhausted from any extra effort.
Having an aerobic capacity a little above normal helps you face occasional illnesses without losing too much autonomy or well-being. How to Train to Improve? I'll give you 3 options - of course there are others.
. . The first, and the easiest, is training zone 2 - moderate aerobic training.
1st Zone 2 (Moderate Aerobic Training) This is where you can walk quickly, swim or ride a bike. . .
Most of your aerobic training should be at a moderate intensity, called Zone 2. It's the intensity at which you can breathe through your nose or hold a short conversation, albeit with a little effort. It's not walking and stopping to smell the flowers.
. . In this area, your body optimizes the use of fat as an energy source and creates more capillaries in the muscles, improving circulation.
It is recommended that 80% of aerobic exercise time be at this intensity. 2nd is HIIT high intensity interval training. 11.
2. HIIT (High Intensity Interval Training) HIIT is when we do short, intense intervals, followed by recovery periods . For example: you run for 30 seconds and walk for 2 minutes.
. . But you have to run hard and then recover well.
. . This generates a lot of lactate in the muscles and, during intervals, the body learns to get rid of it more quickly, increasing VO2max.
You can do strong and weak intervals until you reach 18-20 minutes in total. Studies show that 2-minute high-intensity intervals are very effective, but start with less, 30 seconds, and work your way up over time. But remember, if you combine HIIT and zone 2 training (one day, another day), the two complement each other.
and the 3rd is the Nordic protocol. Imagine that the Nordic Protocol is like a "quick recipe" to boost your breath and energy, even if you don't have much time or don't like long exercises. It's a way to exercise your heart and lungs more intensely, but for a short time.
Think of it as a "turbo walk", divided into easy steps: 1. First, the warm-up (4 minutes) - you will wake up your body, warm up your engine. Start by walking very calmly, you know, as if you were walking through the yard or inside the house.
2nd phase - "Climb the Slope" (4 minutes too) Here, we will "climb the hill"! It is the "strongest" part of the exercise. Let's challenge our heart and lungs a little to make them stronger.
If there is no hill, you can increase the walking pace to get a little out of breath. If you're on the bike, increase the "force" a little to pedal a little harder . You have to feel like you're working a little harder, but still being able to breathe and speak in short sentences.
No need to run! Just speed up your pace or pedaling a little. 3rd phase - Walking Rest (4 minutes): It's like reaching the top of the hill and now "going down" to catch your breath.
Let's give your body some relief, but without stopping moving completely. Repeat the "Ascent and Descent": We will repeat this "climbing the hill" (4 minutes harder) and "rest walking" (4 minutes light) for 4 times in total. Ready!
If you add the “warm-up” at the beginning and the 4 “rise and fall” cycles, it will give you around 20 to 22 minutes of exercise in total. It's quick, and you don't need to try so hard until the end, as in the case of HIIT. But there is a crucial detail in this type of training that few know about – and that can radically transform your results.
It's in lactate. In the past, people thought lactate was a big villain. It caused muscle pain, you could barely move for a few days after a heavier workout.
Lactic acid (lactate) is produced when we demand a lot from our muscles and there is a lack of oxygen to produce energy aerobically. But here's the twist: good conditioning means producing less lactate for the same exercise intensity and clearing lactate faster during breaks. This is why training in Zone 2 (to reduce lactate production) and HIIT or the Nordic protocol (to increase lactate removal) are so important and complement each other.
This way, you gain “breath” to last longer, whether in sport, running or in everyday activities. But remember, the important thing is to move and take care of your health! The Nordic Protocol, HIIT, are just a suggestion, but the best exercise is the one you like and can do safely.
If you have any questions, ask your doctor or a physical education professional, okay? He will give you the best tip, in your case. And congratulations on your initiative to want to exercise and live healthier and more energetic!
Improving VO2max is not just a goal for elite athletes: it is for you, for your parents, for your friends – for everyone who wants to live longer, with more health, independence and energy at any age. So share the video! And if you liked it, watch my video on testosterone - how to increase it naturally, or my video on coffee.
Is coffee good or bad for your heart? My name is André Wambier, cardiologist, and this is cardiodf. com.
br A big hug.
