The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
If you go anywhere above at, you know, from low to like low normal, that's associated with a 2-year increase in life expectancy. If you go from low to um high normal, you know, that's like almost a threeyear increase in life expectancy. And if you go up to high, then you're talking about a 5year increase in life expectancy compared to when you were at low.
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if you compare someone of low fitness to elite it is a five-fold difference in mortality over a decade which is pretty remarkable
the life expectancy benefits from improving VO2 max
Any level of cardiovascular fitness, including the kind you’d see from elite athletes, is linked to lower all-cause mortality.
Having low fitness raises the risk of mortality by more than 400% compared to having an “elite” level of fitness.
Going from below-normal to low-normal = 2.1-year
Going from below-normal to the top 5% = 4.9-year
On average, each unit increase in VO2 max (1 ml/kg/min) is associated with a 45-day increase in life expectancy.
Going further, high cardiorespiratory fitness is associated with about 5 more years of life and ~80% lower all-cause mortality compared to the lowest fitness group
moving from low to even low-normal VO₂ max is linked to roughly a 2-year increase in life expectancy
For every 10-unit increase in VO2 max (=10 mL/kg/minute) in men They experienced a 17% lower risk of death from cancer AND an 11% lower all-cause mortality https://t.co/P1Xf3Kdhra
Learn how, on average, each unit increase in VO2 max (~1 ml/kg/min) is associated with a 45-day increase in life expectancy: https://t.co/1YLp37DvE3
the greatest longevity benefit that comes from improving your V2 Max is from people starting from a below average V2 Max and moving anywhere above average so even going from a below normal V2 Max for your age group and gender to a low normal is associated with a 2.1y year increase in life expectancy
on average um for every unit increase in V2 Max it's It's associated with a 45 day increase in life expectancy
people that have a low normal V2 max if they just go up to a um if they're below sorry if they're below um normal and they go up to just low normal they get about a 2.1 increased life expectancy if they're below normal and they go up to high normal normal they get almost a threeyear increased life expectancy and then if they go from below normal to the upper amount of normal so this is the top 5% of the population this is more like you're getting into the elite athlete level that's associated with almost a fiveyear increase in life expectancy
if you go below below normal to high normal which is about where half the population lies then you're getting a almost threeyear increase in life expectancy
if you go to like more of an elite level so you're getting into like above the upper limit that's a fiveyear increase in life expectancy compared to where you were when you were below normal
if you're below normal V2 Max and you go just to normal you're getting about a 2.1 increase in life expectancy
about each unit increase in your V2 Max is associated with a 45-day increase in life expectancy
So the data shows is that people that have a low cardiorespiratory fitness, if they can move anywhere above that low, even to a low normal, they're still low, but they're on a nor low normal range, that's associated with a 2-year increase in life expectancy. And if you compare people from the low to the high, that's about a 5-year increase in life expectancy.
But even people that had a high cardiorespiratory fitness, we're talking like the top quarter percent of the of the participants, the elite people still had a 20% lower all-c cause mortality compared to those people with a high I mean these are healthy people, a high cardiorespiratory fitness.
There was a study that was published a few years back in Jamba and I really like this study because it showed that there really didn't seem to be an upper limit in the benefits for improving cardiorespiratory fitness. So people that were at like the elite the top 2% the elite level for their cardiorespiratory fitness they had a 80% lower allc cause mortality than people that were low cardiorespiratory fitness.
And there have been other studies that have actually analyzed if you can improve your V2 max your cardiorespircatory fitness for each for each unit that you improve it. So a unit is actually 1 milll per kilogram per minute that is associated with a 45day extension in life expectancy.