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Understand · Measure · Improve · Keep going
All articles
15 articles
Start with a question that interests you and find your next step.
Understand
3 articlesUnderstand VO₂Max and its relationships with health and age.
What is VO₂Max?
Learn what maximal oxygen uptake means, its units and how it relates to cardiorespiratory fitness.
VO₂Max and health
Explore associations reported in follow-up studies and how to interpret their findings.
VO₂Max reference values by age
Check Japanese age-group averages and official reference values published by MHLW.
Measure
5 articlesExplore measurement methods, find your display and understand what the numbers mean.
How to measure VO₂Max
Compare direct measurement and estimation methods, their features and when to use them.
Find VO₂Max on your smartwatch or phone
Find manufacturer-specific viewing instructions, estimation requirements and accuracy limitations.
Use smartwatch VO₂Max to support an exercise habit
Go from finding your value to noting conditions, choosing exercise, keeping going and reflecting.
Why your VO₂Max falls or does not improve
Check estimation conditions, your health, the environment and other factors when a value changes.
When you receive a low cardio fitness notification
Understand the Apple Watch notification, the limits of estimates and what to check.
Improve
6 articlesChoose a next step that fits your current exercise habits and daily life.
Compare ways to improve VO₂Max
Compare continuous exercise, interval walking and HIIT, including study conditions and cautions.
Work on VO₂Max at the gym or with a personal trainer
Consider combining aerobic and strength exercise, discussing goals with a trainer and staying active between visits.
Build cardiorespiratory fitness with continuous moderate exercise
Explore official exercise guidance and how to begin with short periods of light exercise.
Improve VO₂Max with interval walking
Learn about research alternating brisk and slow walking, and precautions when starting.
Improve VO₂Max with HIIT
Explore high-intensity interval training research, its conditions, limitations and safety considerations.
Start safely
Review existing conditions, medication, how you feel today and symptoms that mean you should stop exercising.
Glossary
1 articlesLook up unfamiliar terms from the articles.
No specialist review; sources providedContent last checked: Editorial policy