{"id":113675,"date":"2023-09-22T16:17:00","date_gmt":"2023-09-22T20:17:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=113675"},"modified":"2023-09-26T14:34:02","modified_gmt":"2023-09-26T18:34:02","slug":"peter-attia-vo2-max","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/peter-attia-vo2-max\/","title":{"rendered":"Peter Attia VO2 Max Exercise: Stretch Your Physical Limits"},"content":{"rendered":"\n<p>When you exercise, do you push your limits? What&#8217;s the best way to raise your VO<sub>2<\/sub> max?<\/p>\n\n\n\n<p>According to Peter Attia, VO<sub>2<\/sub> max exercise ultimately enables you to do more challenging physical activities. It also helps you extend your life and its quality. That&#8217;s why he recommends it as part of a longevity-focused exercise program.<\/p>\n\n\n\n<p>Read more to learn about the benefits of a high VO<sub>2<\/sub> max and <a href=\"https:\/\/www.shortform.com\/blog\/how-to-achieve\/\">how to achieve<\/a> it.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-peter-attia-on-vo2-max-exercise\">Peter Attia on VO2 Max Exercise<\/h2>\n\n\n\n<p>According to Peter Attia, VO<sub>2<\/sub> max exercise should be part of your fitness protocol if you aim to live a long and healthy life. Your VO<sub>2<\/sub> max is the volume of oxygen that your body can effectively transport and utilize to create energy while you\u2019re <a href=\"https:\/\/www.shortform.com\/blog\/how-to-push-yourself\/\">pushing yourself<\/a> to your physical limits. This number, more than any other, precisely reflects your overall physical fitness. <strong>The higher your VO<sub>2<\/sub> max, the more physical activities you\u2019ll be able to perform and enjoy.<\/strong><\/p>\n\n\n\n<p>Why do you need a high VO<sub>2<\/sub> max to be physically fit? Attia explains that your cells need oxygen to convert glucose and fats into energy. Exercise increases the demand for oxygen throughout your body, and the more intensely you exercise, the more likely it is that your oxygen demand will exceed your VO<sub>2<\/sub> max. At this point, your cells lose oxygen and must resort to less efficient means of energy generation. You\u2019ll hit your physical limit and won\u2019t be able to complete whatever physical activity you\u2019re trying to do.<\/p>\n\n\n\n<p>(Shortform note: Since your cells need oxygen during exercise, you may assume that you should inhale as much oxygen as possible to raise your VO<sub>2<\/sub> max. However, in <a href=\"https:\/\/shortform.com\/app\/book\/the-oxygen-advantage\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Oxygen Advantage<\/em><\/a>, Patrick McKeown argues the opposite: Breathing <em>less <\/em>is the key to increasing VO<sub>2<\/sub> max. He asserts that <a href=\"https:\/\/shortform.com\/app\/book\/the-oxygen-advantage#how-breathing-too-much-hurts-you\" target=\"_blank\" rel=\"noreferrer noopener\"><em>your blood needs carbon dioxide<\/em> to pass oxygen on to the cells that need it<\/a>. Often, people breathe too heavily while exercising and exhale all their CO<sub>2<\/sub>. They then lose the ability to utilize oxygen and become exhausted. Instead, if you <em>habitually breathe less<\/em>, you can train your body to tolerate more CO<sub>2<\/sub>, <a href=\"https:\/\/shortform.com\/app\/book\/the-oxygen-advantage#benefit-1-increased-physical-performance\" target=\"_blank\" rel=\"noreferrer noopener\">increasing your VO<sub>2<\/sub> max<\/a>\u2014thereby helping you accomplish more physical activities as you age.)<\/p>\n\n\n\n<p>VO<sub>2<\/sub> max declines sharply as you age. So, <strong>to do all the physical tasks you want to in your elderly years, compensate for this decline by training your VO<\/strong><strong><sub>2<\/sub><\/strong><strong> max as much as possible<\/strong>. Attia adds that, aside from enabling an active lifestyle, a high VO<sub>2<\/sub> max will reduce your risk of disease\u2014research shows that VO<sub>2<\/sub> max is strongly correlated with a longer lifespan.<\/p>\n\n\n\n<p>(Shortform note: Attia doesn\u2019t specify why a higher VO<sub>2<\/sub> max in old age would reduce your risk of disease. One simple possibility is that more oxygen to your organs results in better overall health. A low VO<sub>2<\/sub> max might <a href=\"https:\/\/www.webmd.com\/asthma\/hypoxia-hypoxemia\" target=\"_blank\" rel=\"noreferrer noopener\">slightly reduce the oxygen supply to various organs throughout your body<\/a>\u2014not enough to cause any easily detectable symptoms, but enough to increase your vulnerability to chronic disease.)<\/p>\n\n\n\n<p>To improve your VO<sub>2<\/sub> max, Attia recommends a high-intensity interval exercise rhythm: Warm up, then perform four-minute spurts of aerobic exercise at the fastest pace you can steadily maintain for those four minutes. Take four minutes of recovery by exercising at a slow, easy pace. Repeat this sprint-rest cycle four to six times, then cool down. Doing this once a week is enough to gradually raise your VO<sub>2 <\/sub>max.<\/p>\n\n\n\n<p>(Shortform note: The rhythm Attia describes here <a href=\"https:\/\/www.runnersworld.com\/uk\/training\/a36362823\/fartlek-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">is a form of <em>fartlek<\/em><\/a>. Fartlek is Swedish for \u201cspeed play,\u201d and it refers to any exercise in which you alternate between timed periods of strenuous activity and slower recovery. Fartlek is different from typical interval exercises, which require you to cover a certain <em>distance<\/em> with every rep\u2014for instance, running 12 200-meter sprints with recovery in between. If you\u2019re struggling with Attia\u2019s rhythm, you can work your way up to it with a fartlek that includes more recovery time\u2014two-minute spurts of intense activity followed by four minutes of recovery. As long as <a href=\"https:\/\/www.runnersworld.com\/uk\/training\/a44036900\/how-to-improve-vo2-max\/\" target=\"_blank\" rel=\"noreferrer noopener\">you\u2019re pushing yourself to your physical limit<\/a>, you\u2019re raising your VO<sub>2<\/sub> max.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you exercise, do you push your limits? What&#8217;s the best way to raise your VO2 max? According to Peter Attia, VO2 max exercise ultimately enables you to do more challenging physical activities. It also helps you extend your life and its quality. That&#8217;s why he recommends it as part of a longevity-focused exercise program. Read more to learn about the benefits of a high VO2 max and how to achieve it.<\/p>\n","protected":false},"author":9,"featured_media":26855,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,48],"tags":[1270],"class_list":["post-113675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-sports","tag-outlive","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Peter Attia VO2 Max Exercise: Stretch Your Physical Limits - Shortform Books<\/title>\n<meta name=\"description\" content=\"Peter Attia says VO2 max exercise is part of a long and healthy life. 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