When it comes to living longer, it is not just about counting calories or hours at the gym. Experts say one key metric, VO₂ max — the body’s ability to use oxygen efficiently during exercise — could be the real game-changer for boosting both fitness and longevity. And there is a Norwegian approach that might make it easier to improve.
VO₂ max, measured in milliliters of oxygen per kilogram of body weight per minute, is considered the “gold standard” of cardiovascular health, according to the Cleveland Clinic. A higher number means your heart, lungs, and muscles are working in sync to fuel your body efficiently. Research has linked strong VO₂ max scores to a lower risk of cardiovascular disease and longer life expectancy.
“VO₂ max gives you an objective view of your health and how effective your training really is,” explained Dr. Matthew Kampert, a sports medicine physician at the Cleveland Clinic. He noted that while professional athletes often post very high scores, even modest improvements in VO₂ max can make a measurable difference for the average person.
The Norwegian Method
One of the most effective ways to raise VO₂ max comes from elite endurance sports. Olympic triathlon champion Kristian Blummenfelt trains using the Norwegian method, a system built on alternating high-intensity sessions with periods of lower intensity and recovery.
Olav Aleksander Bu, Blummenfelt’s coach and a performance advisor at fitness tech firm CORE, told Business Insider that the same strategy can benefit anyone. “We think of elite athletes as freaks of nature. In reality, what we see working with them works with everybody,” he said.
The approach emphasizes balance: pushing the body at just the right threshold without slipping into exhaustion or injury. While elite athletes track lactate and body temperature in labs, most people can use simpler tools like a smartwatch to monitor heart rate and pace.
How to Put It Into Practice
Experts recommend starting with structured intervals to steadily improve VO₂ max. For example:
Longevity Beyond the Gym
Improving VO₂ max is not just about running faster or cycling farther. According to Dr. Kampert, it signals better overall cardiovascular health and reduced risk of chronic disease. Even modest activity counts: three brisk walks a week or spreading short bouts of exercise throughout the day can deliver real gains.
“People who find a sustainable intensity often discover how powerful the effects are on their body and health,” Bu said.
VO₂ max, measured in milliliters of oxygen per kilogram of body weight per minute, is considered the “gold standard” of cardiovascular health, according to the Cleveland Clinic. A higher number means your heart, lungs, and muscles are working in sync to fuel your body efficiently. Research has linked strong VO₂ max scores to a lower risk of cardiovascular disease and longer life expectancy.
“VO₂ max gives you an objective view of your health and how effective your training really is,” explained Dr. Matthew Kampert, a sports medicine physician at the Cleveland Clinic. He noted that while professional athletes often post very high scores, even modest improvements in VO₂ max can make a measurable difference for the average person.
The Norwegian Method
One of the most effective ways to raise VO₂ max comes from elite endurance sports. Olympic triathlon champion Kristian Blummenfelt trains using the Norwegian method, a system built on alternating high-intensity sessions with periods of lower intensity and recovery.
Olav Aleksander Bu, Blummenfelt’s coach and a performance advisor at fitness tech firm CORE, told Business Insider that the same strategy can benefit anyone. “We think of elite athletes as freaks of nature. In reality, what we see working with them works with everybody,” he said.
The approach emphasizes balance: pushing the body at just the right threshold without slipping into exhaustion or injury. While elite athletes track lactate and body temperature in labs, most people can use simpler tools like a smartwatch to monitor heart rate and pace.
How to Put It Into Practice
Experts recommend starting with structured intervals to steadily improve VO₂ max. For example:
- Four minutes of hard effort, followed by three minutes of rest, repeated four times.
- A 30-minute workout where you record your average heart rate over the last 20 minutes to estimate your threshold.
Longevity Beyond the Gym
Improving VO₂ max is not just about running faster or cycling farther. According to Dr. Kampert, it signals better overall cardiovascular health and reduced risk of chronic disease. Even modest activity counts: three brisk walks a week or spreading short bouts of exercise throughout the day can deliver real gains.
“People who find a sustainable intensity often discover how powerful the effects are on their body and health,” Bu said.
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