VO2Max measures the maximum amount of oxygen that your body absorbs during intense exercise. When you raise it, you:
- live longer
- think better
- feel better
- have lower stress
- get less tired
My current cardio protocol, which includes what I want to call VO2Max is this:
- Run at constant speed for 18 min (~2.8km) every 2 days, so 3x per week.
- Once of those running days, instead of constant speed, I do this:
- Run for 5-10min at a constant and comfortable speed.
- Do sprints running as fast as I can for 20-30 seconds, then rest by walking for 1 min and repeat for about 4-5 sets.
I have been sitting in front of a computer for about eight to ten hours a day for at least two decades, but with this simple protocol I’m at the top of the scale for my age range (40-49).
Given the little time and energy cost of ~1h15m per week and the wide range of benefits, it’s a great time and energy investment.
I don’t like running, I don’t like cold temperatures. I’ve made this habit is by imagining my 90 years old self hiking in the mountains and feeling grateful that I started doing this when I did and not later. Besides that, I also listen to audiobooks when I’m running, so I exploit my mind’s craving for learning things.
Notes
I’ve experimented with different protocols for the past 3 years with higher work times (2 to 4 min) and different work : rest ratios like 1:1, but I feel too tired afterwards and I also notice signs that it’s too much stress for my body and constitution.
References
- https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity/
- https://www.youtube.com/watch?v=6XIoWlwUKU0
Connections
- Antifragility vs entropy: insufficient stressors kill you, but too much wear and tear also kills you. I wish I had this mind inside a tardigrade body.
- Hyperbolic discounting and compounding: I wish more people thought long-term and saw the hidden power of compounding.