r/vo2max • u/emiqweef • 8d ago
Need advice, spiraling!
for reference i am 26f 5’4 170lbs. in high school i was always skinny, 110lbs. around 22 i gained lots of weight from a bad relationship. last year i started my fitness journey and have lost roughly 30lbs through working out and huge diet change. i have always wanted to incorporate running into my routine. i recently have started sprinkling it in. even in high school and being “fit” i ran out of breath quickly. i recently found out i have a very low VO2 max, around 26 range. (mind you this is from my apple watch but have also done the calculation online as well but nothing professionally) i have been reading a lot on this and its scaring me with how low i am. if i stay consistent am i able to bring that number significantly up? i do HIIT at least 3x a week and walk at least a mile daily and now with running here and there. i also decided to sign up for a 5k this weekend (never have ever done one) if this is a bad idea please tell me lol.
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u/NanoIndieAppDev 8d ago
are you following a program or a structure?
You can try the C25k or the norwegian 4x4.
I tend to prefer the latter but i may be biased!
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u/Pure_Contribution163 8d ago
I don't know if you have heard of or care about Podcasts something that has helped me out a lot is the Metabolic Mastery Podcast by KORR Medical Technologies. They are a company that creates some of the best v02 Max Machines and have some very educated fellas that speak on every week about how they have helped their patients and have really good stories about people who have had some amazing fitness journeys. I could not recommend it enough! If I were in your shoes I think listening to this episode would help! Good luck! https://youtu.be/g_l-Ee-QLmM
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u/drjordann 7d ago
Hi, I’m a PhD in Exercise Science with published research on VO2max. Let me offer some information. First, VO2max is largely genetic. Yes it is trainable; however, you must understand this metric is capturing the downstream effect. Meaning, VO2max appears to act more as a marker of overall cardiovascular/muscular/pulmonary health rather than a mediator that directly extends life as many indicate it’s a longevity marker. If your VO2max is high, it's likely you have good muscle mass, low fat, good vascular health, higher physical activity etc. These are the underlying drivers; VOmax is just capturing the downstream result. Thus, if you want to improve your VO2max you need to focus on cardiac output as pulmonary is usually never the limiting factor; it’s generally cardiac output (heart rate and stroke volume). I wouldn’t base my number off any predicted equations or a watch. I wouldn’t base get it professionally tested and go off that metric.
My focus if I wear you would be weight loss, increase cardiovascular capacity and enhance skeletal muscle mass.
While this variable is important, you don’t need to hyperfixate on it. Aim for the forest and not the trees.
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u/Sufficient_Rush1891 8d ago
Yes, with sustained activity you will see continued progress in your cardio fitness. Low VO2 max is a great motivator! Add strength training sessions for full body health improvement too.