VO2 Max and RMR Testing
What is VO2 Testing?
VO2 Max is recognized amongst health care professionals as a potent and key indicator of human longevity.
What is it?
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VO2 Max is a measure of the maximum rate at which a person can utilize oxygen, or peak cardiorespiratory fitness.
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The higher the VO2 max, the more oxygen one can consume to make energy, and the faster and further they can go (e.g., walk, run, bike, exercise in general).
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Research has shown that VO2 max declines by about 10% per decade, and up to 15% per decade after 50 years of age. Simply having an average VO2 max, if you're young or middle aged now, isn't ideal if your goal is to be as active later in life as you are today. If your middle aged today, and your goal is to continue being active (hiking, biking, playing with grand kids) in your golden years, you'd want to have a higher than average VO2 Max now to finance that activity later in life.
The evidence is strong.
What research has discovered is that poor cardiorespiratory fitness carries a greater relative risk of death than does smoking. A JAMA study in 2018 on 120,000 adults found that a higher VO2 Max (measured via a treadmill test) was associated with lower mortality across the board. The results of this study were confirmed by a larger and more recent study published in 2022. In addition, research shows that increasing VO2 Max has also been associated with a reduced risk of heart disease, diabetes, cancers, and stroke. And these benefits are not limited to athletes or active people alone.
What's important to know is that one can improve their VO2 Max. By simply going from the 25th to 50th percentile for age and sex, a person can cut the risk of death nearly in half!
Knowing your VO2 Max gives you a place to start from which you can improve. It will help you to confidently learn and strategically plan for the type and intensity of exercise required to target increasing your VO2 Max. And surprisingly, the exercise required to increase VO2 Max is primarily low intensity with some moderate to high intensity sprinkled in!
In addition, a VO2 Max Resting Metabolic Rate (RMR) test will provide the most accurate number for resting metabolic rate, or the amount of calories burned at rest. This number is critical to help determine how many calories someone needs per day. In practice, most dietitians are using a calculation to determine RMR, which is the best we can ask for in absence of accurate testing. Now, I will be able to offer the most accurate testing outside of a hospital setting for RMR, from which a more targeted and personalized nutrition plan can be created.
What to know
VO2 Max testing may not be for everyone. It requires a 10/10 maximum effort and will start with a mild warm-up progressing through 8-12 stages until you achieve true max, a VO2 plateau, your age-predicted max heart rate, or you are unable to maintain speed/watts, etc. on the equipment used. You will be wearing a mask during the test as well, which can be uncomfortable for some.
There are some contraindications. These may include an existing cardio or respiratory diagnosis, if you have been told by a physician to be cautious in engaging in physical activity, or have been recommended to do physician supervised physical activity only. It is highly recommended that you consult with a doctor before testing. If a VO2 Max test cannot be completed, a submaximal test might be an option.
My intake paperwork for VO2 testing is comprehensive, asks current and past medical history, medications and supplements used, and qualifier questions. I'm happy to help you determine if VO2 Max testing, or a submaximal test, is right for you.
For a VO2 Max test, it is ideal that you will be well rested, nourished, and hydrated. Heavy meals should be avoided within 2 hours of a test. Alcohol, coffee, and other stimulants should also be avoided well before a test. Proper attire and shoes should be worn.
RMR testing, on the other hand, is done in a relaxed position. You will be in a reclined zero gravity chair, with the mask on, for approximately 20 minutes. The test includes a 10-minute "settle-in" followed by the 10-minute test. Ideally the RMR test is done in a fasting state, with no caffeine or other stimulants used for 5 hours prior to the test. In addition, vigorous activity should be avoided for 12 hours prior to a RMR test.
Where will testing be offered?
RMR testing will be offered at my office located within Home Skincare and Wellness, in Woodbine, MD.
VO2 Max testing will be offered at TFL CrossFit in Mount Airy, Maryland, unless other arrangements are made. If allowed, I can bring the equipment to your gym, your home gym, or the great outdoors. Ideally a test will be done in the environment in which you currently exercise. If that is mountain biking, or running outdoors, we can figure out how to perform a test in the environment, as weather and other factors allow. The benefit of the equipment I have is that it is portable!
What equipment are you using?
The equipment used in VO2 Max and RMR testing is the VO2 Master Analyzer. It is ultra-compact, wireless, and compatible with many other devices.
In addition it has been tested for accuracy against metabolic carts (the gold standard) and is within 1-2%, which is an outstanding metric for producing data that is reliable and trustworthy.
Lastly, it is a device that is trusted by universities and researchers globally to further the evidence around VO2 Max and RMR for health purposes. I'm proud to have this device in house and offer this testing to my patients and community.
How do I schedule a test?
Click on the "Schedule an appointment" button below to schedule a test. This will take you to my electronic health record system, Unified Practice, where you can set up an account, schedule, reschedule, and access my pre-testing paperwork. The system will require a credit card when scheduling. If you do not put one on file, your appointment will not save and I will have no record of it. Please know that Unified Practice is PCI compliant and I can only see the last 4 digits and expiration date of your card. I also will not charge your card until after your test.
If you would like to arrange for the VO2 Max test to be done in another location or you have any questions regarding the VO2 Max or RMR tests, please reach out.
Package options are also available. Ideally, we will test your VO2 Max or RMR after some time to see how your efforts have improved and changed the values. If you'd like to purchase a package for one or both tests, please visit our store.
Let's connect
Have a question or need more information? Fill out the form or send a direct e-mail to info@cascadewellnessmd.com.
