Last week, a story reported by The Washington Post caught the fitness community by storm. “Being In Shape Is Better For Longevity Than Being Slim”.
It’s the conclusion of the largest, most comprehensive study yet of the relationship between aerobic fitness, body mass index and longevity. After review and thorough analysis, it found that being out of shape doubles or triples the risk of dying prematurely – no matter one’s age or body mass index. In a nutshell, if you do not exercise and you think you’re healthy, think again.
Thin people with low aerobic fitness are twice as likely to die prematurely as those with obesity who are aerobically fit.
And you’ll never guess what kind of exercise is key to tackling disease (wink). The study, published in November in the British Journal of Sports Medicine, adds to the growing research that people can be healthy and live long at any weight if they are also active and fit.
“This study is important because it confirms that cardiorespiratory fitness is strongly protective against mortality at any BMI and strengthens the evidence that this relationship is true of women as well as men,” Barry Braun, Director of the Human Performance Clinical Research Laboratory at Colorado State University.
What is Vo2 Max and why is it important?
Your VO2 Max measurement indicates how well your heart and veins push blood to your muscles and the rest of your body.
Many of you have a VO2 max measurement on your FitBit or iPhone watches and may be thinking it’s not pertinent to you. Not true! In reality, it’s one of the most basic indications as to how fit and healthy you are.
VO2 max is dependent on a number of factors such as:
- Your red blood cells count
- Your participation in cardiovascular activities
- Genetics
- Your Body composition
- The amount of blood your heart pumps per beat
In summary, your VO2 max measures how aerobically fit you are as an individual – and improving that number will make you more efficient in using oxygen.
How to increase your Vo2 Max
If you still look cute after your workout, it’s likely you need to take it up a notch.
- Enhanced quality of life
- Reduced risk of stroke, heart disease, diabetes and cancer
- Improved mood
- Better sleep
- A longer, healthier life
What Should Your VO2 Max Be?
There’s no single number that everyone should reach. VO2 max varies from person to person.
How to Improve Your VO2 Max
According to Cleveland Clinic, the most effective training to increase your Vo2 Max is HIIT exercise and high-intensity interval training (aka. Mojo!) When you perform an exercise as hard as you can for a short amount of time, rest for short periods, and then repeat for multiple rounds of different exercises.
Other ways to improve Vo2 Max:
- Regular exercise: The best way to improve your VO2 max is to exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Strength training: Strength training can help to improve your VO2 max by increasing your muscle mass. Muscle tissue is metabolically active, which means that it burns calories even when you are at rest.
- Losing weight: If you are overweight or obese, losing weight can help to improve your VO2 max. Excess weight puts extra strain on your heart and lungs, which can make it harder to exercise.
- Eating a healthy diet: A healthy diet can help to improve your VO2 max by providing your body with the nutrients it needs to recover from exercise and build muscle.
The Takeaway…
Just because you are thin, does not mean you are automatically good to go. KEEP MOVING for a longer, vibrant life.
ALL exercise is good for us, but intensity is king. Strength training is a mandatory ingredient to keep our metabolism and curves in check, but to help prevent disease, and enjoy a healthier heart and longevity overall – aerobic intensity is A MUST.
One Mojo Hour = Cardio + Strength Training + De-stress + Agility Training
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