Cardio Fitness --> Longevity
Cardio Fitness --> Longevity
Last week, my Apple Watch notified me that my VO2 max rate had increased, saying my five-week average cardio fitness had gone up. Clueless and curious, I wanted to find out what the heck that meant. I found an enlightening article about Cardio Fitness in the Health app on my phone.
“VO2 max” is the maximum amount of oxygen your body can utilize during exercise, and it is closely related to Heart Rate Variability (HRV), a biometric marker for overall health and longevity. A higher VO2 max correlates with a higher HRV score, both indicating better cardiovascular fitness. Both metrics reflect the efficiency of the heart and lungs and the body’s ability to handle physical stress.
Regular tracking of VO2 max and HRV can provide valuable insights into cardiovascular health and fitness, helping you to tailor training and lifestyle choices for optimal performance and well-being.
HRV scores also reflect the balance between the two branches of the autonomic nervous system: sympathetic (fight or flight) and parasympathetic (rest and digest). A high HRV score suggests a healthy balance, what Dr. John Upledger called “Autonomic Flexibility,” the strength of the nervous system to easily switch out of sympathetic response and relax when the “danger” (stressor) has passed. A low HRV score indicates dominance of the sympathetic nervous system, which may be due to stress or poor health, affecting emotional and mental well-being as well as physical health.
Many activities contribute to a healthy HRV score: regular exercise, especially aerobic activities like running; high intensity interval training or swimming; yoga, tai chi or some other meditative movement; practicing mindfulness and meditation; and getting massage, especially Craniosacral Therapy which strengthens Autonomic Flexibility. In addition, all the usual recommendations like ensuring adequate sleep, maintaining a balanced diet, and reducing alcohol and caffeine intake can further enhance HRV.
So, what have I been doing that might have affected the improvement? Well, nothing specifically different in the past five weeks, just maintaining consistency with my lifestyle habits which includes walking my dog 1-2 miles each day, 45 minutes of swimming on M/W/F, on T/Th/Su 30 minutes of weight training followed by a 30-minute Spin Cycle (HIIT) class, and yoga as often as I can — Thursdays and Sundays I go to a 1-hour Oceanfront Yoga class and on Mondays I teach a 1-hour Yoga class on Zoom (you can join me). I periodically go hiking or paddle boarding or do an aquatic exercise class as the opportunities present themselves.
I added the weight-training and Spin Cycle class a year ago, and I think over the past year it has all added up to an improvement. I think that the weight training has increased my strength to work harder in the spin class. I have noticed that my heart rate has not been getting as high lately, despite still working out with intensity. I think that is where the increase in VO2 max was showing up.
Also, since February, I have been eating a whole foods plant-based diet, and I think it has taken awhile for my body to demonstrate some improvements from that. I am super happy with this improvement. I am sure the improvement is a combination of many factors, including regularity with my meditation practice and receiving weekly massage. Although these are all practices that I have maintained for many years.
In summary, maintaining a high HRV and VO2 max through a healthy lifestyle can significantly improve overall health, well-being, and longevity.
If you are interested in adding High Intensity Interval Training (HIIT) to your lifestyle habits, I started with a low impact YouTube video in my living room for just 10 minutes. (10-MIN No-Jumping HIIT Workout (No Repeats! No Equipment!)), then progressed to a 20 minute video and now go to the gym for a 30 minute Spin Cycle class, which uses a stationary bike with variable tension as our only equipment and a fitness instructor, with loud beating music and disco lights to guide you through the workout.
Testing and tracking heart rate variability (HRV) and VO2 max levels can be done using various methods and devices:
Heart Rate Variability (HRV):
Wearable Devices:
—Smartwatches and Fitness Trackers: Many modern devices, like those from Garmin, Fitbit, and Apple, come with HRV tracking capabilities. These devices often use photoplethysmography (PPG) sensors to measure HRV.
—Chest Straps: Devices like the Polar H10 provide accurate HRV measurements and are often preferred by athletes and researchers.
Smartphone Apps:
—Apps such as Elite HRV, HRV4Training, and Kubios HRV use data from wearables or the phone’s camera to measure HRV. These apps analyze heart rate patterns to provide HRV scores and insights.
Electrocardiogram (ECG):
—ECGs, available through medical-grade devices or advanced wearables, offer the most accurate HRV measurements. They track the electrical activity of the heart to provide detailed HRV data.
VO2 Levels:
Direct Measurement:
—VO2 Max Testing: Conducted in clinical or lab settings, this involves exercising (usually on a treadmill or stationary bike) while wearing a mask connected to a machine that measures oxygen consumption. This is the gold standard for accuracy.
Wearable Devices:
—Some advanced fitness trackers and smartwatches estimate VO2 max using heart rate data, movement sensors, and user profile information. While less accurate than lab tests, devices like Garmin, Apple Watch, and Fitbit provide good approximations.
Fitness Apps:
—Apps like Strava and Garmin Connect can integrate data from workouts to estimate and track VO2 max over time.
If you have an AppleWatch,
Check if your watch recorded enough heartbeats by going to Apple Health → the Browse tab → Heart → Heart Rate Variability or Cardio Fitness for VO2 Max rate.
A normal HRV for people in their teens and 20s averages between 55 and 105 milliseconds, but most folks aged 60 years and up have lower heart rate variability, averaging between 25 to 45 milliseconds.
Here is the chart for High (healthy) VO2 Max rates
At a high fitness level, it should be easy to do normal, day-to-day activities including exercise.
Fitness levels derived from the Fitness Registry and Importance of Exercise National Database (FRIEND).
References:
1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10295200/
2- https://headsuphealth.com/blog/heads-up-hq/vo2-max-longevity/#:~:text=The%20Link%20Between%20VO2%20Max,%2C%20metabolic%20disorders%2C%20and%20mortality.
3- https://pubmed.ncbi.nlm.nih.gov/29293447/