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cover of episode 599: Expert insights on improving VO2 max for longevity

599: Expert insights on improving VO2 max for longevity

2025/5/29
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The mindbodygreen Podcast
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A
Abbie Smith-Ryan
A
Andy Galpin
M
Martin Gibala
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Vonda Wright
专注于活跃老化、女性健康和骨健康的骨科运动医学外科医生和著名作者。
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Andy Galpin: 作为人体健康的重要指标，我认为VO2max是预测寿命和生活质量的最重要指标。它甚至比血压、身体成分和BMI等临床风险因素更具预测性。而且，VO2max具有很强的可塑性，通过适当的训练，可以在相对较短的时间内显著提高。重要的是要记住，提高VO2max的关键在于挑战自己的极限，选择适合自己的运动方式，并遵循循序渐进的原则，避免受伤。我建议大家从长远角度规划训练，给身体足够的适应时间，并以季度为单位调整训练计划。 Martin Gibala: 我认为高强度间歇训练（HIIT）是一种非常有效的方法来提高VO2max，特别是对于那些时间有限的人。HIIT的关键在于“高强度”的定义，它取决于具体情况，并不需要达到某个特定的最大心率百分比。重要的是要尽力而为，达到剧烈运动的程度。研究表明，即使是很小剂量的HIIT，例如在10分钟内进行三次20秒的冲刺，也可以带来显著的健康益处。我认为，为了长寿和整体健康，进行更多的高强度间歇训练会事半功倍。 Abbie Smith-Ryan: 我推荐一种基于科学研究的有效方案，即进行10组“一分钟高强度运动+一分钟休息”的间歇训练。这种方法只需训练10分钟，加上休息时间共20分钟，每周进行几次，3次训练后即可看到效果。在一分钟的高强度运动中，要尽力做到无法坚持超过一分二十秒的程度，达到心率的第四或第五区间。我认为，这种方法非常可行且有效，可以根据个人情况进行调整，并长期坚持下去。 Vonda Wright: 我想强调VO2max与“脆弱线”之间的关系。随着年龄增长，VO2max会下降，当低于某个水平时，会跌入“脆弱线”，难以独立完成日常活动，可能需要进入养老院。因此，保持尽可能高的VO2max对于维持独立生活能力至关重要。我建议大家进行VO2max测试，了解自身水平，并采取措施应对随着年龄增长而导致的下降。冲刺间歇训练是一种简单有效的方法，可以在短时间内提高心率，增强心血管功能。

Deep Dive

Chapters
This chapter introduces VO2 max as a crucial health metric and a significant predictor of lifespan. It emphasizes the adaptability of VO2 max and the possibility of rapid improvement through training, dispelling the myth that only elite athletes need to focus on it.
  • VO2 max is the single largest predictor of lifespan and health.
  • VO2 max is highly adaptable and can be significantly improved with training.
  • Significant increases in VO2 max can be achieved in as little as eight to ten weeks.

Shownotes Transcript

“VO2 max is the single largest predictor of how long and how well you're going to live,” explains Andy Galpin, Ph.D.

In this episode, you’ll hear from:

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Andy Galpin, Ph.D., a professor of kinesiology, Executive Director of the Human Performance Center at Parker University, on why VO2 max is the #1 predictor of lifespan and how to improve your VO2 max fast 

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Martin Gibala, Ph.D., professor of kinesiology at McMaster University, on whether heart rate zone or perceived exertion matters more

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Abbie Smith-Ryan, Ph.D., a physiologist and exercise scientist, on the specifics of how to structure your workouts for maximum VO2 max gains.

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Vonda Wright, M.D., double-board certified orthopedic surgeon, on sprint interval training vs VO2 max training

We’ll cover:

  • VO2 max is the #1 predictor of lifespan (~1:57)

  • You can change your VO2 max fast (~4:05)

  • Ways to improve VO2 max (~4:48)

  • How often should you be training? (~6:55)

  • How to build Vo2 max without injury (~7:35)

  • Heart rate zones vs. perceived effort (~9:40)

  • The most effective way to improve VO2 max (~11:30)

  • Surprising benefits of 1 minute workouts (~13:42)

  • Sprint interval training vs. VO2 max training (~15:30)

  • What is the fragility line? (~17:48)

  • How to train for longevity (~18:55)

Listen to the full episodes here: 

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