Weight is often seen as the ultimate measure of health, with Body Mass Index (BMI) frequently used to evaluate fitness and predict health outcomes. However, a comprehensive 2024 study in the British Journal of Sports Medicine has revealed something different: aerobic fitness, measured by VO2 max, plays a much greater role in predicting how long you’ll live than your weight ever could (1).
This article dives into why fitness matters more than weight, what VO2 max means, and how you can take practical steps to improve your longevity.
The Problem With BMI As A Health Metric
BMI is a simple calculation based on weight and height, used to estimate body fat. However, it fails to account for several important factors:
- Muscle mass is not considered, meaning someone with a high amount of muscle may be inaccurately classified as overweight or obese.
- BMI does not reveal where fat is stored, which is important because abdominal fat increases the risk of chronic diseases.
- The measure provides no insight into cardiovascular health or how efficiently your body uses oxygen, which are far better indicators of overall wellbeing.
While BMI can offer a rough guideline, it cannot assess true health or fitness levels.
What Is VO2 Max And Why Does It Matter?
VO2 max measures how much oxygen your body can use during exercise. It serves as a direct measure of cardiovascular fitness, reflecting how efficiently your heart, lungs, and muscles work together.
This measure is especially important because oxygen is critical to fueling your body’s activities. A higher VO2 max means your body is better at utilizing oxygen, which translates to better endurance, greater cardiovascular health, and lower risks of chronic diseases like heart disease and diabetes.
Research shows that individuals with higher VO2 max levels have significantly lower risks of early death, even if their weight falls into the overweight or obese category (2).
Key Findings From The Research
This systematic review pooled data from nearly 400,000 participants across 20 studies to examine the relationship between aerobic fitness, BMI, and mortality. The findings were clear:
- People with low VO2 max had a two to three times higher risk of dying from any cause, and specifically from cardiovascular disease, compared to those with higher VO2 max levels.
- Fitness played a bigger role in longevity than weight. Fit individuals with higher BMIs lived longer than unfit individuals with normal BMIs.
These results emphasize that weight alone is not the most important factor for health.
How To Improve VO2 Max And Longevity
Improving your VO2 max does not require extreme measures. A combination of smart training and targeted supplementation can make a big difference. Here are the top workout supplements that can help you reach your fitness and longevity goals.
1. Creatine for Energy and Performance
Creatine is widely recognized for its ability to enhance energy production during high-intensity, short-duration exercises like sprinting or weightlifting. By supporting rapid ATP regeneration, creatine enables you to push harder in your workouts, which can lead to improved VO2 max over time. It also supports faster recovery between sessions, allowing for consistent progress.
2. Nitric Oxide Boosters for Better Blood Flow
Nitric oxide boosters improve circulation by relaxing blood vessels, helping deliver more oxygen to your muscles during exercise. This increased oxygen availability enhances endurance and reduces fatigue, directly supporting your efforts to improve aerobic capacity.
3. Adaptogens for Endurance and Stress Management
Adaptogens like ashwagandha are known to reduce physical and mental fatigue, making them valuable for prolonged or intense workouts. These natural ingredients also support the body’s stress response, which is critical for maintaining energy levels and focus during high-intensity interval training (HIIT) – a proven method for boosting VO2 max (3).
4. Omega-3s for Recovery and Joint Health
Omega-3 fatty acids have powerful anti-inflammatory properties that reduce exercise-induced muscle soreness and promote faster recovery. They also support joint health, enabling consistent physical activity without discomfort or injury.
5. Collagen for Joint and Connective Tissue Support
Collagen supplementation strengthens connective tissues and supports joint health, helping you stay active and injury-free. Stronger joints allow for consistent training, which is key to improving VO2 max and overall fitness.
Explore More Workout Supplements
If you’re looking to enhance your fitness routine with high-quality supplements, check out our Ultimate Exercise Supplement Guide. Learn about top options like creatine, nitric oxide, and ashwagandha to maximize your results and support your journey toward better health and longevity.