VO2 Maxxing for Longevity

About this Video

• Video Title: VO2 Maxxing for Longevity
• Channel: Mic the Vegan
• Speakers: Mike (Mic the Vegan)
• Duration: 00:19:51

Introduction

This video explores the connection between VO2 max (a measure of cardiorespiratory fitness) and longevity. Mike (Mic the Vegan) discusses scientific findings linking higher VO2 max to significantly reduced mortality rates. He also examines various training methods to improve VO2 max, including high-intensity interval training (HIT), blood flow restriction training, altitude training, and respiratory muscle training. The video concludes with a personal 1.5-mile run and a discussion on the potential impact of diet, specifically plant-based diets, on VO2 max.

Key Takeaways

1. High VO2 Max Correlates with Longevity: Studies show a strong correlation between higher VO2 max and significantly lower mortality rates. Elite individuals in one study had 80% less mortality.
2. High-Intensity Interval Training (HIT) is Effective: HIT training, particularly 4x4 minutes at 90-95% of heart rate max with 3-minute active rests, demonstrates superior results in increasing VO2 max compared to long slow distance (LSD) training or lower-intensity methods.
3. Alternative VO2 Max Improvement Methods: The video explores less common techniques like blood flow restriction training (kaatsu), simulated altitude training, and respiratory muscle training, highlighting their potential benefits and limitations.
4. Plant-Based Diets May Enhance VO2 Max: Several studies suggest that vegan or vegetarian diets might be associated with higher VO2 max and improved endurance, although more research is needed. One study specifically showed vegans had significantly higher VO2 max and better time to exhaustion than omnivores, even when BMI was controlled.
5. Personal VO2 Max Test: Mike performs a 1.5-mile run as a personal VO2 max test, achieving results in the "excellent" category.