VO2 max explained: What it is, what's considered good, how to improve

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Forget about a big bench press or heavy squat. If you want to show off your fitness cred, a specific smartwatch screenshot is the new gym selfie.Once reserved for exercise science nerds, a stat called VO2 max — a measure of how well your heart performs during exercise — is trickling into the mainstream.

It can be tough to accurately measure VO2 max at any given moment without heading into a lab, according to Paz, but you may not need to. Noting changes over time can indicate if your heart health is improving, he said.VO2 max can be a shorthand to help assess and lower your risk of dying early from illnesses like heart disease, diabetes, and cancer.'If you have higher VO2 max you have a much better chance based on our data analysis to live better, longer, which is amazing,' Blander said.

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