Similar to zone 2 training and cold plunges, VO2 max has become an increasingly discussed topic of conversation in the wellness world. VO2 max refers to the maximum rate of oxygen your body can use during physical exertion. A higher VO2 max correlates with better physical fitness, a lower risk of cardiovascular disease, and is one of the strongest predictors of longevity. So naturally, fitness enthusiasts want to know how to improve it.
Still, nearly 40 percent of people who perform 150 to 300 minutes per week of moderate exercise fail to improve their VO2 max. So, what’s the secret? According to new research published in the British Journal of Sports Medicine, doing two or more “exercise snacks” per day can boost VO2 max by 5 to 17 percent.
Exercise snacks are short periods of movement lasting five minutes or less. For example, this could look like a circuit of pushups, pullups, dips, and air squats during a workday.
In the study, researchers analyzed 11 randomized controlled trials involving over 400 adults and older adults and found that performing short, structured exercises two or more times per day significantly improved cardiorespiratory fitness in inactive adults. In older adults, these exercise snacks also enhanced muscular endurance.
These gains required surprisingly little time, too—just 5 to 65 minutes of total exercise per week. So whether you’re already hitting the gym or rarely exercise, consider sprinkling in exercise snacks throughout your day. These brief bouts of exercise could be a simple, science-backed way to boost your cardiorespiratory fitness and support long-term health.
Study: Improve VO2 Max With ‘Exercise Snacks’
