Vo2max

Najsilniejszy predyktor wydolności sercowo-naczyniowej i ogólnej sprawności

Spis treści

Przegląd
Zakresy referencyjne
Populacja w zdrowym zakresie
Wpływ na zdrowie i długowieczność
Jak to mierzyć
Jak często mierzyć
Strategie poprawy
FAQ
Dane naukowe

Przegląd

VO₂max (maksymalny pobór tlenu) określa maksymalną szybkość, z jaką organizm może transportować i wykorzystywać tlen podczas wysiłku fizycznego. Odzwierciedla zintegrowaną wydajność serca, płuc, krwi i mięśni — czyniąc go złotym standardem oceny wydolności krążeniowo-oddechowej. Wyższe wartości VO₂max wskazują na większą pojemność tlenową, lepsze zdrowie metaboliczne oraz mniejsze ryzyko chorób sercowo-naczyniowych i śmiertelności ogólnej. Wartość VO₂max naturalnie spada z wiekiem, jednak regularny trening wytrzymałościowy lub interwałowy może znacząco ją poprawić lub utrzymać, wydłużając tym samym zarówno zdrowe życie, jak i długość życia. Spośród wszystkich mierzalnych cech fizjologicznych, VO₂max pozostaje jednym z najbardziej wiarygodnych i podatnych na poprawę wskaźników długoterminowej witalności.

Kategoria: Wydolność krążeniowo‑oddechowa

Wpływ: Wysoki

Zakresy referencyjne

Uwaga:Prezentowane zakresy referencyjne opierają się na danych populacyjnych. Wartości mogą się różnić w zależności od badania lub zbioru danych. Przedstawione zakresy to uśrednienia z wielu źródeł naukowych. Pełna lista źródeł znajduje się w sekcji Dane naukowe.

Zakresy referencyjne populacji — Mężczyźni (VO₂max, mL/kg/min)

Percentyl	Przedziały wiekowe
Percentyl	20–29	30–39	40–49	50–59	60–69	70–79
90 (Doskonały)	61	57	54	50	45	42
80	57	54	50	46	42	39
70 (Powyżej średniej)	54	50	47	43	39	36
60	51	48	44	40	36	33
50 (Średni)	49	46	42	39	35	31
40	46	43	39	36	33	29
30 (Poniżej średniej)	43	40	36	33	30	27
20	40	37	33	30	27	25
10 (Słaby)	36	33	30	27	25	23

Zakresy referencyjne populacji — Kobiety (VO₂max, mL/kg/min)

Percentyl	Przedziały wiekowe
Percentyl	20–29	30–39	40–49	50–59	60–69	70–79
90 (Doskonały)	52	48	44	40	36	32
80	48	44	40	37	33	30
70 (Powyżej średniej)	45	41	37	34	31	28
60	43	39	35	32	29	26
50 (Średni)	41	37	33	30	27	24
40	39	35	31	28	25	22
30 (Poniżej średniej)	36	33	29	26	23	21
20	33	30	27	24	21	19
10 (Słaby)	30	27	25	22	19	17

Populacja w zdrowym zakresie

W większości dorosłych populacji, większość osób mieści się w percentylach „średnich” lub „powyżej średniej” dla VO₂max, co odpowiada wystarczającej wydolności krążeniowo-oddechowej do codziennego funkcjonowania i obniżonemu ryzyku sercowo-naczyniowemu. Mniejszy odsetek osiąga poziomy „doskonałe”, typowe dla osób regularnie trenujących wytrzymałościowo.

Młodsi dorośli

Osoby w wieku 20–39 lat zwykle wykazują wyższe wartości VO₂max ze względu na wyższy poziom aktywności, lepszą masę mięśniową i bardziej efektywne wykorzystanie tlenu.

Dorośli w średnim wieku

VO₂max stopniowo spada wraz z wiekiem — zwykle o 7–10% na dekadę — co odzwierciedla zmiany w objętości wyrzutowej serca i zdolności oksydacyjnej mięśni.

Osoby starsze

Po 60. roku życia rozkład wartości w populacji przesuwa się w dół, jednak regularny trening fizyczny może znacząco ograniczyć ten spadek i utrzymać wydolność w zdrowych granicach.

Grupa populacyjna	Zdefiniowany optymalny zakres (mL/kg/min)	Odsetek w zakresie
Młodzi dorośli (20–39)	≥40 (kobiety), ≥50 (mężczyźni)	Zdecydowana większość
Dorośli w średnim wieku (40–59)	≥30 (kobiety), ≥40 (mężczyźni)	Około połowy
Osoby starsze (60+)	≥25 (kobiety), ≥35 (mężczyźni)	Mniejszy odsetek

Ogólnie rzecz biorąc, VO₂max wykazuje przewidywalny, związany z wiekiem spadek, jednak styl życia i nawyki treningowe w dużej mierze determinują, w którym miejscu dana osoba znajduje się w spektrum percentyli. Regularna aktywność aerobowa znacząco zwiększa szansę na utrzymanie się w „zdrowym” lub „powyżej średniej” zakresie wydolności przez całe życie.

Wpływ na zdrowie i długowieczność

Wpływ: Wysoki

Kluczowy wniosek

VO₂max, złoty standard pomiaru wydolności krążeniowo-oddechowej, jest jednym z najsilniejszych niezależnych predyktorów zdrowia i przeżywalności. Nawet niewielkie poprawy prowadzą do znaczącego obniżenia ryzyka chorób i śmiertelności, niezależnie od wieku i populacji.

Wpływ na zdrowie

Wyższy poziom VO₂max wiąże się z wyraźnie niższym występowaniem chorób sercowo-naczyniowych, zespołu metabolicznego, cukrzycy typu 2 i niektórych nowotworów. Każdy wzrost o 1 MET (≈3,5 mL/kg/min) redukuje ryzyko zdarzeń sercowo-naczyniowych nawet o 20% oraz śmiertelność ogólną o 11–17%. Poprawa VO₂max zwiększa również wrażliwość na insulinę, poprawia metabolizm lipidów i kompozycję ciała, wzmacniając zdrowie metaboliczne i sercowo-płucne.

Wpływ na długowieczność

Osoby z najwyższymi wartościami VO₂max żyją kilka lat dłużej niż te z najniższymi. Duże badania podłużne pokazują stopniową, odwrotną zależność między VO₂max a ryzykiem śmiertelności, niezależnie od stylu życia czy czynników genetycznych. Utrzymywanie lub poprawa VO₂max w wieku średnim silnie prognozuje dłuższe życie i zdrowszy proces starzenia.

Mechanizmy

Podwyższony VO₂max oznacza lepszy rzut serca, transport tlenu i wydajność mitochondrialną. Te adaptacje fizjologiczne zmniejszają stan zapalny, poprawiają funkcjonowanie śródbłonka i układu autonomicznego oraz pomagają zachować długość telomerów — mechanizmy, które łącznie spowalniają starzenie biologiczne i zwiększają odporność na choroby przewlekłe.

Podsumowanie praktyczne

VO₂max należy do najpotężniejszych modyfikowalnych czynników długoterminowego zdrowia. Regularny trening wytrzymałościowy lub interwałowy — taki jak bieganie, jazda na rowerze czy pływanie — może znacząco podnieść VO₂max i zapewnić głęboką, trwałą ochronę wielu układów organizmu: od sercowo-naczyniowego po metaboliczny i komórkowy.

Jak to mierzyć

VO₂max można zmierzyć bezpośrednio poprzez stopniowany test wysiłkowy lub oszacować z testów submaksymalnych, urządzeń noszonych lub testów terenowych. Spójność warunków testu (sprzęt, środowisko, poziom wysiłku) jest kluczowa dla wiarygodnego śledzenia trendów.

Wykonuj testy o podobnej porze dnia i w porównywalnych warunkach odpoczynku lub treningu.
Unikaj ciężkich posiłków, kofeiny i alkoholu przed testem.
Skup się na obserwowaniu trendów, a nie pojedynczych wyników.

Bezpośredni pomiar (test laboratoryjny)

Przeprowadzany na bieżni lub ergometrze rowerowym z użyciem aparatury do analizy gazów. Zapewnia najdokładniejszy pomiar VO₂max poprzez ocenę poboru tlenu do momentu wyczerpania.

Testy submaksymalne lub terenowe

Obejmują test Coopera (bieg 12-minutowy), testy stepowe lub szacunki z urządzeń wearables. Mniej precyzyjne, ale odpowiednie do regularnego samodzielnego monitorowania i śledzenia trendów.

Jak często mierzyć

VO₂max zmienia się stopniowo, dlatego testowanie co kilka miesięcy jest wystarczające do monitorowania adaptacji. Skup się na długoterminowych trendach, a nie krótkoterminowych wahaniach.

Populacja ogólna

Oceniaj co 3–6 miesięcy, aby śledzić wydolność krążeniowo-oddechową i zauważać poprawę.

Faza aktywna lub treningowa

Testuj co 8–12 tygodni w trakcie zorganizowanych programów treningu wytrzymałościowego lub interwałowego.

Strategie poprawy

Zorganizowany trening wytrzymałościowy

Wykonuj ciągłe ćwiczenia aerobowe (bieganie, jazda na rowerze, wioślarstwo, pływanie) 3–5 razy w tygodniu przy 60–80% tętna maksymalnego.

Trening interwałowy o wysokiej intensywności (HIIT)

Wykonuj krótkie serie intensywnego wysiłku (np. 4×4-minutowe interwały) z aktywną regeneracją, aby zmaksymalizować adaptacje VO₂max.

Optymalizacja stylu życia i regeneracji

Zadbaj o odpowiedni sen, podaż składników odżywczych (żelazo, omega-3, antyoksydanty) i redukcję stresu, aby wspierać wydolność sercowo-naczyniową i mitochondrialną.

FAQ

Dlaczego VO₂max jest ważny dla zdrowia i długowieczności?

Ponieważ odzwierciedla, jak efektywnie organizm dostarcza i wykorzystuje tlen — kluczowy czynnik determinujący wytrzymałość, zdrowie metaboliczne i obniżone ryzyko chorób.

Czy VO₂max można poprawić w każdym wieku?

Tak. Choć naturalnie spada z wiekiem, regularny trening aerobowy i interwałowy może znacząco zwiększyć VO₂max, nawet u osób starszych lub z chorobami przewlekłymi.

Jak szybko VO₂max może się zmienić w wyniku treningu?

Zauważalne poprawy mogą wystąpić w ciągu 6–8 tygodni regularnych treningów, choć długoterminowy postęp zależy od częstotliwości, intensywności i regeneracji.

Czy genetyka ogranicza potencjał VO₂max?

Smartphone-Assisted High-Intensity Interval Training in Inflammatory Rheumatic Disease Patients: Randomized Controlled Trial

Typ badania: rct

Liczba cytowań: 15

Rok: 2021

Autorzy: Håvard Haglo, E. Wang, O. Berg, J. Hoff, J. Helgerud

Czasopismo: JMIR mHealth and uHealth

Ranking czasopisma: Q1

Główne wnioski: Self-administered 44-min HIIT guided by a smartphone app (Myworkout GO) can improve VO2max and health-related quality of life in inflammatory rheumatic disease patients, potentially reducing costs.

Streszczenie: Background Patients with inflammatory rheumatic diseases (IRDs) experience disease-related barriers to physical training. Compared with the general population, IRD patients are reported to have reduced maximal oxygen uptake (VO2max) and physical activity levels. Supervised high-intensity interval training (HIIT) is documented to counteract the reduced VO2max and poor cardiovascular health associated with IRDs. However, supervised HIIT is resource demanding. Objective This study sought to investigate if self-administered 4×4-min HIIT guided by a smartphone app (Myworkout GO) could yield similar HIIT-induced effects as standard 4×4-min HIIT performed under the guidance and supervision of health care professionals. The effects studied were on VO2max and health-related quality of life (HRQoL). Methods Forty patients (33 female patients, mean age 48 years, SD 12 years; 7 male patients, mean age 52 years, SD 11 years) diagnosed with rheumatoid arthritis, spondyloarthritis, or systemic lupus erythematosus were randomized to a supervised group (SG) or an app group (AG). Both groups were instructed to perform 4×4-min intervals with a rate of perceived exertion of 16 to 17, corresponding to 85% to 95% of the maximal heart rate, twice a week for 10 weeks. Treadmill VO2max and HRQoL measured using RAND-36 were assessed before and after the exercise period. Results VO2max increased (P<.001) in both groups after 10 weeks of HIIT, with improvements of 3.6 (SD 1.3) mL/kg/min in the SG and 3.7 (SD 1.5) mL/kg/min in the AG. This was accompanied by increases in oxygen pulse in both groups (P<.001), with no between-group differences apparent for either measure. Improvements in the HRQoL dimensions of bodily pain, vitality, and social functioning were observed for both groups (P<.001 to P=.04). Again, no between-group differences were detected. Conclusions High-intensity 4×4-min interval training increased VO2max and HRQoL, contributing to patients’ reduced cardiovascular disease risk, improved health and performance, and enhanced quality of life. Similar improvements were observed following HIIT when IRD patients were guided using perceived exertion by health care professionals or the training was self-administered and guided by the app Myworkout GO. Utilization of the app may help reduce the cost of HIIT as a treatment strategy in this patient population. Trial Registration ClinicalTrials.gov NCT04649528; https://clinicaltrials.gov/ct2/show/NCT04649528

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Observational and genetic associations between cardiorespiratory fitness and age-related diseases: longitudinal analyses in the UK Biobank study.

Typ badania: non-rct observational study

Liczba cytowań: 0

Rok: 2024

Autorzy: Huimin Lu, Haotian Wang, Cancan Li, Xiaoni Meng, Deqiang Zheng, Lijuan Wu, Youxin Wang

Czasopismo: The EPMA journal

Ranking czasopisma: Q1

Główne wnioski: Higher cardiorespiratory fitness levels are associated with a decreased risk of cardiovascular disease, Alzheimer's disease, and Parkinson's disease.

Streszczenie: Observational studies have indicated that increased cardiorespiratory fitness is associated with a decreased risk of cardiovascular disease (CVD), Alzheimer's disease (AD), and Parkinson's disease (PD). However, the causal mechanisms remain unclear. The objective of this study was to assess the role of fitness in the early detection and reduction of disease risk within the framework of predictive, preventive, and personalized medicine (PPPM/3PM). The associations of fitness with CVD, AD, and PD were explored in a large cohort of up to 502,486 individuals between the ages of 40 and 69 years from the UK Biobank. Cox proportional hazards models were used to estimate hazard ratios (HRs) and 95% confidence intervals (CIs) for the risk of CVD, AD, and PD among participants who completed a submaximal fitness test. Causality relationships were assessed via two-sample Mendelian randomization (MR). After a median of 11 years of follow-up, each 3.5 ml of O⋅min⋅kgincrease in total body mass (equivalent to 1 metabolic equivalent of task (MET), approximately 0.5 standard deviations (SDs)) was associated with decreased risks of CVD (20.0%, 95% CI 17.6-22.3%), AD (31.9%, 95% CI 26.7-33.6%), and PD (21.2%, 95% CI 11.2-31.8%). After adjusting for obesity, the observational associations were attenuated. According to the MR analyses, fitness was associated with PD (OR0.937, 95% CI 0.897-0.978) and small vessel stroke (OR0.964, 95% CI 0.933-0.995). Our results indicate that fitness has an effect on age-related diseases. Protective associations of higher fitness levels with the risk of CVD, AD, and PD were validated in this cohort study. These findings might be valuable for predicting, preventing, and reducing disease morbidity and mortality through primary prevention and healthcare in the context of PPPM. The online version contains supplementary material available at 10.1007/s13167-024-00382-4.

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The effect of Tabata-style functional high-intensity interval training on cardiometabolic health and physical activity in female university students

Typ badania: rct

Liczba cytowań: 25

Rok: 2023

Autorzy: Yining Lu, Huw Wiltshire, J. Baker, Qiaojun Wang, Shanshan Ying

Czasopismo: Frontiers in Physiology

Ranking czasopisma: Q2

Główne wnioski: 12-week low-volume Tabata-style functional HIIT effectively improves cardiorespiratory fitness, body fat, and some cardiometabolic health outcomes in female university students.

Streszczenie: Introduction: The increasing prevalence of metabolic syndrome and physical inactivity enhances exposure to cardiometabolic risk factors in university students. High-intensity interval training (HIIT) improved cardiometabolic health in clinical adults but the evidence in the university setting is limited. Furthermore, few studies examined the effect of low-volume HIIT on habitual physical activity (PA). Therefore, the primary aim of this study was to evaluate the efficacy of 12-week Tabata-style functional HIIT for improving multiple cardiometabolic health outcomes and habitual PA. We also investigated whether changes in habitual PA over the intervention period had an impact on exercise-induced health outcomes. Methods: 122 female freshmen were randomized into the Tabata group (n = 60) and the control (n = 62). The Tabata training protocol involved 8 × 20 s maximal repeated functional exercises followed by 10 s rest with a frequency of 3 times per week for 12 weeks. Body composition, maximal oxygen uptake (VO2max), blood pressure (BP), blood lipids, fasting glucose and insulin, C-reactive protein and PA were objectively measured using standardized methods. Dietary intake was measured using a valid food frequency questionnaire. All variables were measured pre- and post-intervention. Results: Mixed linear modelling results showed that there were large intervention effects on VO2max (p < 0.001, d = 2.53, 95% CI: 2.03 to 3.00 for relative VO2max; p < 0.001, d = 2.24, 95% CI: 1.76 to 2.68 for absolute VO2max), resting heart rate (p < 0.001, d = −1.82, 95% CI: −2.23 to −1.37), systolic BP (p < 0.001, d = −1.24, 95% CI: −1.63 to −0.84), moderate-to-vigorous intensity physical activity (MVPA) (p < 0.001, d = 2.31, 95% CI: 1.83 to 2.77), total PA (p < 0.001, d = 1.98, 95% CI: 1.53 to 2.41); moderate effects on %BF (p < 0.001, d = -1.15, 95% CI: −1.53 to −0.75), FM (p < 0.001, d = −1.08, 95% CI: −1.46 to −0.69), high-density lipoprotein (HDL) (p < 0.001, d = 1.04, 95% CI: 0.65 to 1.42), total cholesterol (p = 0.001, d = −0.64, 95% CI: −1.00 to −0.26); small effects on BMI (p = 0.011, d = −0.48, 95% CI: −0.84 to 0.11), WC (p = 0.043, d = −0.37, 95% CI: −0.74 to −0.01), low-density lipoprotein (p = 0.003, d = −0.57, 95% CI: −0.93 to −0.19), HOMA-IR (p = 0.026, d = −0.42, 95% CI: −0.78 to −0.05) and fasting insulin (p = 0.035, d = −0.40, 95% CI: −0.76 to −0.03). Regression analysis showed that only the percentage change of HDL was associated with the change of MVPA (b = 0.326, p = 0.015) and TPA (b = 0.480, p = 0.001). Conclusion: From the findings of the study we can conclude that 12-week low-volume Tabata-style functional HIIT was highly effective for university female students to improve cardiorespiratory fitness, body fat, some cardiometabolic health outcomes and habitual PA.

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Association of Cardiorespiratory Fitness Levels During Youth With Health Risk Later in Life: A Systematic Review and Meta-analysis.

Typ badania: meta-analysis

Liczba cytowań: 153

Rok: 2020

Autorzy: A. García-Hermoso, R. Ramírez‐Vélez, Yesenia García-Alonso, A. Alonso-Martínez, M. Izquierdo

Czasopismo: JAMA pediatrics

Ranking czasopisma: Q1

Główne wnioski: Higher cardiorespiratory fitness in youth is associated with better health parameters later in life, suggesting the importance of early intervention and prevention strategies.

Streszczenie: Importance Although the associations between cardiorespiratory fitness (CRF) and health in adults are well understood, to date, no systematic review has quantitatively examined the association between CRF during youth and health parameters later in life. Objectives To examine the prospective association between CRF in childhood and adolescence and future health status and to assess whether changes in CRF are associated with future health status at least 1 year later. Data Sources For this systematic review and meta-analysis, MEDLINE, Embase, and SPORTDiscus electronic databases were searched for relevant articles published from database inception to January 30, 2020. Study Selection The following inclusion criteria were used: CRF measured using a validated test and assessed at baseline and/or its change from baseline to the end of follow-up, healthy population with a mean age of 3 to 18 years at baseline, and prospective cohort design with a follow-up period of at least 1 year. Data Extraction and Synthesis Data were processed according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). Random-effects models were used to estimate the pooled effect size. Main Outcomes and Measures Anthropometric and adiposity measurements and cardiometabolic health parameters. Results Fifty-five studies were included with a total of 37 563 youths (46% female). Weak-moderate associations were found between CRF at baseline and body mass index (r = -0.11; 95% CI, -0.18 to -0.04; I2 = 59.03), waist circumference (r = -0.29; 95% CI, -0.42 to -0.14; I2 = 69.42), skinfold thickness (r = -0.34; 95% CI, -0.41 to -0.26; I2 = 83.87), obesity (r = -0.15; 95% CI, -0.23 to -0.06; I2 = 86.75), total cholesterol level (r = -0.12; 95% CI, -0.19 to -0.05; I2 = 75.81), high-density lipoprotein cholesterol (HDL-C) level (r = 0.11; 95% CI, 0.05-0.18; I2 = 69.06), total cholesterol to HDL-C ratio (r = -0.19; 95% CI, -0.26 to -0.13; I2 = 67.07), triglyceride levels (r = -0.10; 95% CI, -0.18 to -0.02; I2 = 73.43), homeostasis model assessment for insulin resistance (r = -0.12; 95% CI, -0.18 to -0.06; I2 = 68.26), fasting insulin level (r = -0.07; 95% CI, -0.11 to -0.03; I2 = 0), and cardiometabolic risk (r = -0.18; 95% CI, -0.29 to -0.07; I2 = 90.61) at follow-up. Meta-regression analyses found that early associations in waist circumference (β = 0.014; 95% CI, 0.002-0.026), skinfold thickness (β = 0.006; 95% CI, 0.002-0.011), HDL-C level (β = -0.006; 95% CI, -0.011 to -0.001), triglyceride levels (β = 0.009; 95% CI, 0.004-0.014), and cardiometabolic risk (β = 0.007; 95% CI, 0.003-0.011) from baseline to follow-up dissipated over time. Weak-moderate associations were found between change in CRF and body mass index (r = -0.17; 95% CI, -0.24 to -0.11; I2 = 39.65), skinfold thickness (r = -0.36; 95% CI, -0.58 to -0.09; I2 = 96.84), obesity (r = -0.21; 95% CI, -0.35 to -0.06; I2 = 91.08), HDL-C level (r = 0.05; 95% CI, 0.02-0.08; I2 = 0), low-density lipoprotein cholesterol level (r = -0.06; 95% CI, -0.11 to -0.01; I2 = 58.94), and cardiometabolic risk (r = -0.08; 95% CI, -0.15 to -0.02; I2 = 69.53) later in life. Conclusions and Relevance This study suggests that early intervention and prevention strategies that target youth CRF may be associated with maintaining health parameters in later life.

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Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

Typ badania: meta-analysis

Liczba cytowań: 731

Rok: 2015

Autorzy: Z. Milanović, G. Sporiš, M. Weston

Czasopismo: Sports Medicine

Ranking czasopisma: Q1

Główne wnioski: High-Intensity Interval Training (HIT) and endurance training both significantly improve VO2max in healthy young to middle-aged adults, with HIT showing greater gains compared to endurance training.

Streszczenie: BackgroundEnhancing cardiovascular fitness can lead to substantial health benefits. High-intensity interval training (HIT) is an efficient way to develop cardiovascular fitness, yet comparisons between this type of training and traditional endurance training are equivocal.ObjectiveOur objective was to meta-analyse the effects of endurance training and HIT on the maximal oxygen consumption (VO2max) of healthy, young to middle-aged adults.MethodsSix electronic databases were searched (MEDLINE, PubMed, SPORTDiscus, Web of Science, CINAHL and Google Scholar) for original research articles. A search was conducted and search terms included ‘high intensity’, ‘HIT’, ‘sprint interval training’, ‘endurance training’, ‘peak oxygen uptake’, and ‘VO2max’. Inclusion criteria were controlled trials, healthy adults aged 18–45 years, training duration ≥2 weeks, VO2max assessed pre- and post-training. Twenty-eight studies met the inclusion criteria and were included in the meta-analysis. This resulted in 723 participants with a mean ± standard deviation (SD) age and initial fitness of 25.1 ± 5 years and 40.8 ± 7.9 mL·kg−1·min−1, respectively. We made probabilistic magnitude-based inferences for meta-analysed effects based on standardised thresholds for small, moderate and large changes (0.2, 0.6 and 1.2, respectively) derived from between-subject SDs for baseline VO2max.ResultsThe meta-analysed effect of endurance training on VO2max was a possibly large beneficial effect (4.9 mL·kg−1·min−1; 95 % confidence limits ±1.4 mL·kg−1·min−1), when compared with no-exercise controls. A possibly moderate additional increase was observed for typically younger subjects (2.4 mL·kg−1·min−1; ±2.1 mL·kg−1·min−1) and interventions of longer duration (2.2 mL·kg−1·min−1; ±3.0 mL·kg−1·min−1), and a small additional improvement for subjects with lower baseline fitness (1.4 mL·kg−1·min−1; ±2.0 mL·kg−1·min−1). When compared with no-exercise controls, there was likely a large beneficial effect of HIT (5.5 mL·kg−1·min−1; ±1.2 mL·kg−1·min−1), with a likely moderate greater additional increase for subjects with lower baseline fitness (3.2 mL·kg−1·min−1; ±1.9 mL·kg−1·min−1) and interventions of longer duration (3.0 mL·kg−1·min−1; ±1.9 mL·kg−1·min−1), and a small lesser effect for typically longer HIT repetitions (−1.8 mL·kg−1·min−1; ±2.7 mL·kg−1·min−1). The modifying effects of age (0.8 mL·kg−1·min−1; ±2.1 mL·kg−1·min−1) and work/rest ratio (0.5 mL·kg−1·min−1; ±1.6 mL·kg−1·min−1) were unclear. When compared with endurance training, there was a possibly small beneficial effect for HIT (1.2 mL·kg−1·min−1; ±0.9 mL·kg−1·min−1) with small additional improvements for typically longer HIT repetitions (2.2 mL·kg−1·min−1; ±2.1 mL·kg−1·min−1), older subjects (1.8 mL·kg−1·min−1; ±1.7 mL·kg−1·min−1), interventions of longer duration (1.7 mL·kg−1·min−1; ±1.7 mL·kg−1·min−1), greater work/rest ratio (1.6 mL·kg−1·min−1; ±1.5 mL·kg−1·min−1) and lower baseline fitness (0.8 mL·kg−1·min−1; ±1.3 mL·kg−1·min−1).ConclusionEndurance training and HIT both elicit large improvements in the VO2max of healthy, young to middle-aged adults, with the gains in VO2max being greater following HIT when compared with endurance training.

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Causal associations between cardiorespiratory fitness and type 2 diabetes

Typ badania: non-rct observational study

Liczba cytowań: 27

Rok: 2023

Autorzy: Lina Cai, Tomas I. Gonzales, E. Wheeler, N. Kerrison, F. Day, C. Langenberg, J. Perry, S. Brage, N. Wareham

Czasopismo: Nature Communications

Ranking czasopisma: Q1

Główne wnioski: Higher genetically predicted cardiorespiratory fitness is causally associated with lower risk of type 2 diabetes, independent of adiposity, with potential mediators including N-terminal pro B-type natriuretic peptide, hepatocyte growth factor-like protein, and sex hormone-

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Cardiorespiratory Fitness and Mortality in Healthy Men and Women.

Typ badania: non-rct observational study

Liczba cytowań: 211

Rok: 2018

Autorzy: Mary T. Imboden, M. Harber, M. Whaley, W. H. Finch, D. Bishop, L. Kaminsky

Czasopismo: Journal of the American College of Cardiology

Ranking czasopisma: Q1

Główne wnioski: High cardiorespiratory fitness (CRF) is associated with reduced mortality rates in all-cause, cardiovascular disease, and cancer in seemingly healthy individuals.

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Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials.

Typ badania: meta-analysis

Liczba cytowań: 173

Rok: 2019

Autorzy: Daizong Wen, T. Utesch, Jun Wu, S. Robertson, John Liu, Guopeng Hu, Haichun Chen

Czasopismo: Journal of science and medicine in sport

Ranking czasopisma: Q1

Główne wnioski: Short-interval, low-volume, and short-term HIIT effectively improve VO2max, while long-interval, high-volume, and moderate to long-term HIIT maximize VO2max training effects.

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Typ badania: non-rct observational study

Liczba cytowań: 170

Rok: 2016

Autorzy: J. Laukkanen, F. Zaccardi, H. Khan, S. Kurl, S. Jae, R. Rauramaa

Czasopismo: Mayo Clinic proceedings

Ranking czasopisma: Q1

Główne wnioski: Long-term reduction in cardiorespiratory fitness is associated with an increased risk of all-cause mortality, highlighting the importance of maintaining good fitness over time.

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Long-Term Regular Exercise Increases V̇O2max for Cardiorespiratory Fitness

Typ badania:

Liczba cytowań: 10

Rok: 2023

Autorzy: Devajit Mohajan, H. Mohajan

Czasopismo: Innovation in Science and Technology

Ranking czasopisma: brak

Główne wnioski: Long-term regular exercise increases VO2max, which is the gold standard measure of cardiorespiratory fitness, improving cardiovascular health, morbidity, and all-cause mortality.

Streszczenie: This study tries to discuss maximum oxygen consumption (V̇O2max) strategy and its importance to build up a healthy society worldwide. V̇O2max is an important predictive factor of cardiovascular health, morbidity, and all-cause mortality; and consider it as the gold standard measure of cardiorespiratory fitness. Regular and long-time physical exercise, and exercise training are effective means of increasing V̇O2max. This research aims to increase V̇O2max and endurance capacity through the prolonged strenuous exercise, hardworking, and exercise training.

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Impact of Cardiorespiratory Fitness on All-Cause and Disease-Specific Mortality: Advances Since 2009.

Typ badania: literature review

Liczba cytowań: 383

Rok: 2017

Autorzy: M. Harber, L. Kaminsky, R. Arena, S. Blair, B. Franklin, J. Myers, R. Ross

Czasopismo: Progress in cardiovascular diseases

Ranking czasopisma: Q1

Główne wnioski: Cardiorespiratory fitness (CRF) is a strong, independent predictor of all-cause and disease-specific mortality, with new knowledge and advances since 2009.

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The Impact of Training on the Loss of Cardiorespiratory Fitness in Aging Masters Endurance Athletes

Typ badania: non-rct observational study

Liczba cytowań: 25

Rok: 2022

Autorzy: J. Burtscher, B. Strasser, M. Burtscher, G. Millet

Czasopismo: International Journal of Environmental Research and Public Health

Ranking czasopisma: Q2

Główne wnioski: Training volume significantly impacts cardiorespiratory fitness decline in masters endurance athletes, with training reduction or cessation leading to accelerated VO2max decline, potentially nullifying long-term training benefits.

Streszczenie: Elite masters endurance athletes are considered models of optimal healthy aging due to the maintenance of high cardiorespiratory fitness (CRF) until old age. Whereas a drop in VO2max in masters athletes has been broadly investigated, the modifying impact of training still remains a matter of debate. Longitudinal observations in masters endurance athletes demonstrated VO2max declines between −5% and −46% per decade that were closely related to changes in training volume. Here, using regression analyses, we show that 54% and 39% of the variance in observed VO2max decline in male and female athletes, respectively is explained by changes in training volume. An almost linear VO2max decrease was observed in studies on young and older athletes, as well as non-athletes, starting a few days after training cessation, with a decline of as much as −20% after 12 weeks. Besides a decline in stroke volume and cardiac output, training cessation was accompanied by considerable reductions in citrate synthase and succinate dehydrogenase activity (reduction in mitochondrial content and oxidative capacity). This reduction could largely be rescued within similar time periods of training (re)uptake. It is evident that training reduction or cessation leads to a considerably accelerated VO2max drop, as compared to the gradual aging-related VO2max decline, which can rapidly nullify many of the benefits of preceding long-term training efforts.

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Typ badania: non-rct observational study

Liczba cytowań: 61

Rok: 2020

Autorzy: J. Laukkanen, S. Kunutsor, T. Yates, P. Willeit, U. Kujala, H. Khan, F. Zaccardi

Czasopismo: Mayo Clinic proceedings

Ranking czasopisma: Q1

Główne wnioski: Cardiorespiratory fitness, assessed through submaximal exercise testing, improves mortality risk prediction beyond conventional risk factors and has varying prognostic relevance across cardiovascular risk levels.

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The MDM2 SNP309 differentially impacts cardiorespiratory fitness in young healthy women and men.

Typ badania: non-rct observational study

Liczba cytowań: 0

Rok: 2024

Autorzy: Ghazal Haddadi, Brian Lam, Sokaina Akhtar, Loren Yavelberg, Veronica Jamnik, Emilie Roudier

Czasopismo: European journal of applied physiology

Ranking czasopisma: Q1

Główne wnioski: MDM2 SNP309 impacts maximal oxygen consumption (VO_2max) in a sex-dependent manner in young healthy men, while not significantly impacting it in women.

Streszczenie: Maximal oxygen consumption (VOmax), the predominant index of cardiorespiratory fitness (CRF), is a predictor of whole-body function and longevity in humans. The central cardiac function and the skeletal muscle's capacity to use oxygen are key determinants of VOmax. Murine Double Minute 2 (MDM2), mainly known as an oncogene, could regulate myocardial hypertrophy, skeletal muscle angiogenesis, and oxidative phosphorylation. A prevalent single nucleotide polymorphism in the MDM2 promoter (SNP309) substitutes a T for a G, supporting a greater transcriptional activity. We aim to assess whether SNP309 impacts intrinsic CRF. 82 young healthy nonathletic male and female adults aged 23 ± 2 years performed cardiorespiratory exercise testing to determine their VOmax (mL kg min). The genomic DNAs isolated from saliva were genotyped using Taqman-based qPCR. A one-way ANOVA showed that SNP309 influenced relative VOmax in the whole cohort (p = 0.044) and in men (p = 0.009), remaining non-significant in women (p = 0.133). VOmax was higher in TT homozygotes than in GT heterozygotes (whole cohort, 47 ± 12 vs. 42 ± 6 mL kg min, p = 0.030; men, 53 ± 8 vs. 45 ± 6 mL kg min, p = 0.011). A contingency analysis revealed a positive association between SNP309 in men in which the TT genotype was more frequent in the high VOmax group (p = 0.006). When considering G as the dominant allele, men bearing a G allele had lower relative VOmax than TT homozygotes (47 ± 7 vs. 53 ± 8, GG/GT vs. TT, p = 0.010). Conversely, women bearing a G allele had a higher relative VOmax than TT homozygotes (39 ± 5 vs. 34 ± 7, GG/GT vs. TT, p = 0.047). SNP309 impacts VOmax in a sex-dependent manner in our cohort.

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Novel Transcriptomic Predictors of Exercise Training‐Induced VO2max Improvements

Typ badania: non-rct experimental

Liczba cytowań: 0

Rok: 2021

Autorzy: Meghan E. Smith, Kaitlin A. Freeberg, Daniel H. Craighead, Angela Bryan, D. Seals, T. LaRocca

Czasopismo: The FASEB Journal

Ranking czasopisma: Q1

Główne wnioski: Gene expression changes in blood samples can predict the VO2max response to aerobic exercise training, with robust improvements occurring in individuals with higher levels of inflammatory signaling and reduced metabolism/mitochondrial function.

Streszczenie: Aerobic exercise is universally recommended for reducing chronic disease risk, and maximal aerobic exercise capacity (VO2max) is one of the strongest predictors of healthspan and lifespan. However, VO2maximprovements in response to exercise training vary remarkably between individuals. The mechanisms driving this variability are heavily studied, but while genome‐wide association studies have estimated the heritability of VO2max trainability, accessible transcriptomic predictors of this response have not been elucidated. Therefore, we determined if circulating transcriptomic predictors of VO2max trainability could be identified by studying gene expression signatures that: 1) differ between individuals who respond to aerobic exercise training with robust vs. little/no increases in VO2max; and 2) change in a dose‐dependent fashion with exercise volume/intensity. We first identified 15 subjects with robust VO2max improvements (ΔVO2max 19 ± 1.2%) and 15 with minimal improvements (ΔVO2max 0 ± 1.0%) in a 16‐week trial consisting of four supervised aerobic exercise training interventions (permutations of high/low volume and high/low intensity). Then, we performed total transcriptomics (RNA‐seq) on blood samples (PaxGene RNA tubes) collected before and after the interventions, as well as gene ontology analyses to identify differences in biological processes associated with exercise and VO2max responses. All subjects were healthy, sedentary women aged 38 ± 0.9 years, and at baseline were phenotypically similar (i.e., no differences in basic clinical variables). However, in subjects with robust VO2max improvements, we found greater levels of ~1800 genes/transcripts and lower levels of ~2900 transcripts before training (vs. subjects with minimal VO2max improvements). Enriched biological processes (gene ontology terms) in VO2max responders at baseline included inflammatory signaling and other adverse pathways, while reduced signatures were related to metabolism/mitochondrial function. Strikingly, these baseline gene expression differences were normalized by exercise interventions in a dose‐dependent manner in the entire group (i.e., most normalized by high volume/high intensity exercise and least normalized by low volume/low intensity exercise). These data suggest it may be possible to predict the VO2max response to aerobic exercise training using whole blood‐based transcriptomics/RNA‐seq approaches.

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The Association between Cardiorespiratory Fitness and Gut Microbiota Composition in Premenopausal Women

Typ badania: non-rct observational study

Liczba cytowań: 70

Rok: 2017

Autorzy: Yifan Yang, Yi Shi, P. Wiklund, Xiao Tan, Na Wu, Xiaobo Zhang, Olli Tikkanen, Chenhong Zhang, E. Munukka, Sulin Cheng

Czasopismo: Nutrients

Ranking czasopisma: Q1

Główne wnioski: Higher cardiorespiratory fitness is associated with better gut microbiota composition in premenopausal women, while the association between VO2max and EreC is mediated by body fatness.

Streszczenie: The aim of this study was to investigate the association between cardiorespiratory fitness and gut microbiota composition in premenopausal women. The participants consisted of 71 premenopausal Finnish women (aged 19–49 years). Gut microbiota were analyzed using flow cytometry, 16S rRNA gene hybridization and DNA-staining. Maximum oxygen uptake (VO2max) was assessed by respiratory gas analyzer and body composition by Bioimpdance. We found that participants with low VO2max had lower Bacteroides, but higher Eubacterium rectale-Clostridium coccoides than the high VO2max group (p < 0.05 for all). VO2max was inversely associated with EreC (r = −0.309, p = 0.01) but not with other bacteria. VO2max also negatively correlated with fat% (r = −0.755, p < 0.001), triglycerides (r = −0.274, p = 0.021) and leptin (r = −0.574, p < 0.001). By contrast, EreC was positively associated with fat% (r = 0.382, p = 0.002), dietary fat intake (r = 0.258, p = 0.034), triglycerides (r = 0.390, p = 0.002) and leptin (r = 0.424, p = 0.001), but negatively with carbohydrate intake (r = −0.252, p = 0.034) and HDL (r = −0.26, p = 0.028). After adjusting for age and dietary intake, all the significant associations remained. However, after adjusting for fat%, the associations between VO2max and EreC disappeared. Our results suggest that cardiorespiratory fitness is associated with gut microbiota composition, independent of age and carbohydrate or fat intake. The association between VO2max and EreC, however, appears to be mediated by body fatness.

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Sex- and age-specific associations between cardiorespiratory fitness, CVD morbidity and all-cause mortality in in 266.109 adults.

Typ badania: non-rct observational study

Liczba cytowań: 60

Rok: 2019

Autorzy: E. Ekblom-Bak, B. Ekblom, Jonas Söderling, M. Börjesson, V. Blom, Lena V. Kallings, E. Hemmingsson, Gunnar Andersson, Peter Wallin, Ö. Ekblom

Czasopismo: Preventive medicine

Ranking czasopisma: Q1

Główne wnioski: Increasing cardiorespiratory fitness reduces the risk of cardiovascular disease morbidity and all-cause mortality in both men and women across all age groups.

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