V02 Max

As we age, we can expect to see about a 10% decline in cardiorespiratory fitness levels every decade after 40.  But to maintain metabolic health and avoid chronic disease we need to maintain capacity at the highest achievable level regardless of age.  So, whether you are in your 20s and able to achieve very high levels of energy output or in your 70s and not able to go as hard you used to, we recommend direct measurement of your capacity for everyone who can achieve 8 METS or more.  Capacity is measured by using a test called the V02 Max Test. 

The V02 Max Test is a measurement of oxygen utilization that incorporates the efficiency of the entire cardio-pulmonary system.  It is a measure of how quickly oxygen can be extracted from the air you are breathing and how quickly that oxygen can be transported to your working muscles and consumed.  It represents the top speed of your cardiovascular engine.  V02 Max has been extensively studied and it correlates very well with maximum capacity, and it has a strong correlate with decreases in metabolic problems and overall longevity. 

The test itself involves placing a mask over your nose and mouth and measuring the disappearance of oxygen and the creation of carbon dioxide from the breath.  Then the test participant runs on a treadmill or uses an exercise bike to go as fast you can before you become fatigued.  Oxygen extraction and carbon dioxide production proceeds until your system can no longer extract and produce.  At this point, you will become fatigued, and you will have to stop the test.  The V02 max test needs to be done with a coach or trainer encouraging you so that you go as far and as fast as you can.  Norms for V02 Max by age and gender are shown below.

Men

Age	Poor	Fair	Average	Good	Excellent
< 29	< 25	25-34	34-44	44-53	> 53
30-39	< 23	23-31	31-42	42-50	> 50
40-49	< 20	20-27	27-39	39-45	> 45
50-59	< 18	18-25	25-38	36-43	> 43
60-69	< 16	16-23	23-36	36-41	> 41

Women

Age	Poor	Fair	Average	Good	Excellent
< 29	< 24	24-31	31-39	39-49	> 49
30-39	< 20	20-28	28-37	37-45	> 45
40-49	< 17	17-25	25-35	35-42	> 42
50-59	< 15	15-22	22-34	34-40	> 40
60-69	< 13	13-21	21-33	33-37	> 37