The largest reduction in all-cause mortality occurs when moving from the lowest fitness category to the next category.

“If you look at people who are in the bottom 25% for their age and sex, in terms of VO2 max, and you compare them to the people that are just at the 50th to 75th percentile, you're talking about a two X difference roughly, in the risk of ACM.”

“Simply bringing your VO2 max from ‘low’ (bottom 25th percentile) to ‘below average’ (25th to 50th percentile) is associated with a 50% reduction in all-cause mortality.”

“When you go from ‘low’ to ‘above average’ the risk reduction is closer to 70%!”

“and the only thing that's higher and I talked about this on another podcast is Elite meaning top two per top 2.5 percentile of V2 Max compared to bottom 25th percentile of V2 Max that has a Delta of five 5.1 is the hazard ratio”

“they're dwarfed by the multiplier and risk that you would go from having a very high vo2 max to a low vo2 max”

“the delta of 5. 5.1 is the hazard ratio”

“if you then go from low to above average it's about a 60 or 70 percent reduction in mortality”

“the second thing that stands out is by far the biggest gap is between the people in the bottom 25 which are categorized as low fitness and — basically everyone above them”

“if you go from low to below average is a 50 reduction in mortality over a decade if you're starting in your 50s”

“now when you compare that to these the differences in these fitness levels it gives you at least in my opinion a greater appreciation for how much improvement in mortality comes from improving your fitness”

“if you looked at the least fit 25% to the third quartile so the 50th to the 75th percentile the hazard ratio was still about just just below three I think it was 2.75”

“that's the exact same Hazard ratio of a smoker to a non-smoker that's how big the difference is”

“if you want to go from below average to high so now you're going from say the second quartile to the third quartile it's a 100% difference in Risk it's a doubling of the risk of death for that coming decade”

“if you just go from below average to above average right if I were just to compare you from you know your level at the 25th to 50th percentile to someone who's in the 50th to 75th percentile the hazard ratio is 1.41 in other words you are 41% more likely to die in the coming year than somebody who is that much fitter than you”

“having a very low V2 Max in the bottom 25% of the population versus being in the top 2 and a half% of the population is about 400%”

“having a very low V2 Max in the bottom 25% of the population versus being in the top 2 and a half% of the population is about 400%”

“This protective effect is even more pronounced than if you were trying improve on an already high VO2 max.”

“In fact, for those starting with a low VO2 max, even modest improvements can yield substantial health and mortality benefits.”

“being in that low 25% group that the you know they're they're in the the bottom 25% for v2x that was comparable to a either same risk or greater risk than for mortality early mortality as type 2 diabetes as smoking and as um having heart disease”

“there's been some researchers out there that have that have calculated each unit increase in your V2 max in your cardiorespiratory fitness is associated so for each unit which would be 1 milll per kilogram per minute that correlates to about 45day life extension.”