In today’s fast-paced world, the fitness industry has experienced rapid growth, with more people seeking not just physical aesthetics but optimal health and performance. However, understanding key health metrics can be confusing. In this post, we’ll break down two essential metrics: VO2 max and Resting Metabolic Rate (RMR) and explain how they can guide you towards better health and fitness, whether you’re a seasoned athlete or just beginning your journey.
What is VO2 max and why measure it?
VO2 max (or maximal oxygen uptake) is the maximum rate at which the body can take in, transport, and use oxygen during intense exercise. It is considered a key indicator of cardiorespiratory fitness and endurance performance. The term ” VO2” refers to the volume of oxygen consumed per minute, and “max” refers to the peak level an individual can reach. It is usually expressed in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). Higher VO2 max is associated with a lower risk of cardiovascular diseases, metabolic disorders (like diabetes), and all-cause mortality. VO2 max is considered a good predictor of heart and lung function, making it a valuable tool in assessing overall health and physical condition, especially as people age.
What is RMR and why measure it?
Resting Metabolic Rate (RMR) is the number of calories your body utilises at rest to perform essential functions like breathing, maintaining normal organ function and repairing cells. RMR accounts for about 60-70% of your total daily energy expenditure, even for less active individuals. Knowing your RMR can assist in modifying body composition by giving you insight into how many calories you utilise at rest and help provide diet-based goals—whether it’s to lose, gain, or maintain weight. It is a key component in understanding how the body uses energy at rest and can help improve long-term health and fitness outcomes.
Getting Tested
VO2 max is typically measured via gas analysis (O2 utilisation and CO2 production) using a metabolic cart and a graded treadmill or bike test, where your oxygen consumption is measured while you exercise at an increasing intensity to exhaustion. RMR is ideally measured using indirect calorimetry, where the amount of oxygen you consume and carbon dioxide you produce while at rest is measured. While fitness trackers can provide estimates, the MeasureUp lab employs the gold standard measure for both VO2 max and RMR providing far more accurate insights. These precise measurements can help you better tailor your exercise and nutrition plans to achieve your fitness goals.
Conclusion
VO2 max and RMR are key indicators of your fitness and health. Both can also work together for effective weight management strategies. By understanding and measuring these metrics, you can optimise your training and lifestyle choices to improve cardiovascular health, boost energy, and manage body composition effectively. Whether you’re aiming for peak performance or simply better health, these tools will help guide you toward a sustainable and healthy lifestyle.
Get your VO2 max and RMR tested at our Sydney or Brisbane labs today!
Sources:
- VO2 max: Jones, A.M. & Carter, H. (2000); Joyner, M.J. & Coyle, E.F. (2008); Kodama, S. et al. (2009)
- RMR: Müller, M.J. et al. (2011); Cunningham, J.J. (1980); Johannsen, D.L. et al. (2012)
