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VO2 Max is commonly used as a measure of cardiovascular health, and higher VO2 Max scores are associated with better overall health and longevity. Anyone who uses Apple Watch for aerobic fitness can calculate and track his VO2 Max score on iPhone and Apple Watch, so he can understand his cardio fitness and endurance.
Why should I care about VO2 Max? Again, if you’re using your Apple Watch as part of your fitness routine, this is a very important metric. If you are interested in optimizing your health, you should track and improve your VO2 Max score. This is because your VO2 Max score can have a significant impact on your overall health and mortality risk. Health influencer and MD Peter Attia says:
“Simply lowering VO2 max from “low” (lower 25th percentile) to “below average” (25th to 50th percentile) reduces all-cause mortality by 50%. Moving from “low” to “above average” (50th to 75th percentile), the risk reduction is closer to 70%. ”
Few other interventions can reduce the risk of all-cause mortality so dramatically. Therefore, VO2 Max is still important. Let’s see how to find this information on your Apple Watch.
How to check your VO2 Max score on iPhone with Apple Watch
After you use your Apple Watch to track a few brisk walks, hikes, or runs outdoors, your iPhone calculates your VO2 Max score. So if you don’t see your score, you need to work on your cardio exercise, which is tracked by your Apple Watch. You also need to set your cardio fitness level on your Apple Watch and iPhone before calculating this data.
- Open the Health app on your iPhone
- Go to “Browse”
- Select “Heart”
- Find “Cardio Fitness” and check your VO2 Max score
- Tap Cardio Fitness to expand your VO2 Max score trends and see more information about your VO2 Max and cardio fitness.
- Tap “See all cardio fitness levels” to see a range of different fitness levels, ages, and VO2 Max scores for men and women.
Now you can see your VO2 Max score and trends.
Your VO2 Max score changes daily depending on your exercise, fitness level, and other fitness data. Using an Apple Watch, he found that his VO2 Max score was much higher on the days he ran compared to the days he walked, indicating that one had a much higher cardiorespiratory workload than the other. When you think about it, this is not surprising.
Note: If you haven’t yet set up cardio fitness on your iPhone and Apple Watch, when you open the Health app and access your VO2 Max information, you’ll see a series of steps to set up cardio tracking instead.[セットアップ], and follow the prompts to confirm your health information (age, gender, weight, etc.) and whether you want to turn on “low aerobic fitness” notifications. After you set up your cardio fitness, you’ll need to walk, run, or hike outdoors several times to calculate your cardio fitness and VO2 Max scores.
This is a great feature for tracking your fitness level. While it’s helpful to look at averages and information about VO2 Max, it’s also important to remember that you’re ultimately competing against yourself here, and whether you want to improve your VO2 Max score. is. If you want to improve your VO2 Max score, the easiest way is to increase your aerobic activity at higher zone levels. It’s helpful to know your target heart rate zone because you usually exercise in a higher target heart rate zone. Improves VO2 Max.
While there are other ways to calculate VO2 Max and more roundabout estimation methods (such as the Cooper test), Apple Watch and iPhone allow you to have this data right at your fingertips in the Health app to track changes and progress. . Along with your fitness journey.
If you want to learn more about VO2 Max, check out this information from the Cleveland Clinic. If you want to learn a little more about the correlation between VO2 Max and longevity, check out the clip below by Peter Attia. Podcast:
Are you using Apple Watch and iPhone to track your VO2 Max and fitness? What do you think about these features? Share your thoughts in the comments.
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