VO2 Max

Goals

Improve Healthspan (disability-free/strength)

average

66yo healthspan 77yo lifespan [1](https://youtu.be/xjamG1eN7sQ?si=WHW3WvrqjGW9rHa7) am how to be in the [2](https://youtu.be/2qYNCNy-scI?si=ZiPIT46C26E8v7uI) am live long

Foundation

Health

Fitness

VO2 Max

Heuristic Tests

5k Running Time

• 27 = 38 (Below Average)
• 21 = 48 (Above Average)
• 17 = 60 1%

Recording

• Highest Standard - Lab
• Little bit off - Smart Watch
• Estimate - Beep test

Workouts

• Most of anything will be a humongous improvement from doing no cardio
• Lifting frequency has to decrease
• Easy
• Workout
• intervals
• Long

Statistics

Male

• Falls 1% each year after 25 and 1.5% after 50
  • =10% each decade
• Top 1% = 60
  • is a 17 minute 5K
  • highest VO2 max ever recorded was Norwegian cyclist Oskar Svendsen with an unbelievable 97.56.
    • 96.0 = Espen Harald Bjerke, Norwegian cross country skier
    • 96.0 = Bjørn Dæhlie, Norwegian cross country skier
    • Lance Armstrong, cyclist = 84.0
• Average from 18-19 years old is 48, and then it decreases to 24.5 at 65-69
  • But you can increase by a lot
• Stats

Female

• Olympic gold medalist marathoner Joan Benoit has a recorded VO2 max of 78.68.
  • 76.6 Bente Skari’s, XC skier
  • 76.0 = Flavia Oliveira, cycling
  • 71.2 = Ingrid Kristiansen, distance running ex-Marathon World Record Holder
• Stats

Strength

Top 1% = 48 (Males), 35 (Females)

• Middle 50% = 15-30 (Males), 0-9 (Females)

Diet

• Body Fat
  • 10-20 % Males
  • Females??
    • 15-30?
• LDL Cholesterol
• Improve P:S Ratio
  • 2:1 Ideal
  • Polyunsaturated
    • Fish
    • Seeds
    • Nuts
    • Walnuts
  • Saturated
    • Cheese
    • Butter
    • Fatty Steak
    • Processed Ingredients
• Blood Pressure
  • 80/90-120 Systolic Number
  • 60-80 Diastolic Number
• Decrease Salt

Waist Circumference

• Should be half your height at most

Skinny Fat Exception

• Low muscle + high fat