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VO₂MaxUnderstand, measure and improve your cardiorespiratory fitness

Improve

Moderate continuous exercise

This means sustaining aerobic exercise, such as walking, at an intensity that suits you. If you are new to exercise, start with short periods of light activity and gradually increase how much you do.

Guidance for maintaining and improving cardiorespiratory fitness

Japan's Ministry of Health, Labour and Welfare (MHLW) recommends making moderate-to-vigorous aerobic activity a regular habit.

Per session
30 minutes
Frequency
At least 3 times a week
Perceived effort
Somewhat hard

These are recommendations for maintaining and improving cardiorespiratory fitness. You do not need to meet all of them on your first day. Source: INFORMATION 6, page 2, section 6 (Japanese)

How should you judge intensity?

The MHLW guidance describes an intensity of approximately 50–75% of peak oxygen uptake (VO₂peak). In everyday exercise, feeling that the effort is “somewhat hard” can serve as a guide.

This percentage refers to oxygen uptake. You cannot simply multiply your maximum heart rate by 50–75% to set a target heart rate.

The source lists walking, running and swimming among its examples. The type of activity alone does not determine its intensity: choose according to your fitness and how you feel.

Walking
Running
Swimming

Visual guide

Plan for before, during and after exercise

1. Check and prepare

Check how you feel today and include a warm-up.

2. Exercise that suits you

If you are new to exercise, begin with short periods of light activity.

3. Cool down and reflect

Cool down, and check how tired you feel the next day.

If tiredness interferes with everyday life, rest and reduce the intensity or amount next time. See the safety guidance below for what to do if you feel unwell or develop unusual symptoms during exercise.

This sequence organizes the MHLW safety guidance into stages. It does not prescribe a fixed duration or amount for each stage.

How to start if you are new to exercise

  1. 1. Check your current situation

    Review your recent exercise habits, health conditions, medication and any symptoms that concern you. If you have a medical condition or take medication, talk to your doctor before starting.

  2. 2. Start light and short

    If you are not very active, begin by moving a little more than you do now, then increase gradually according to your condition.

  3. 3. Include a warm-up and cool-down

    Set aside time for the periods before and after the main exercise too.

  4. 4. Check next-day tiredness

    If tiredness interferes with everyday life, take a rest and reduce the intensity or amount next time.

The advice on getting started and safety is based on INFORMATION 4, pages 1–4 (Japanese).

Rest when unwell. Stop if something feels wrong.

If you have a fever, dizziness or chest pain before exercise, do not push yourself. Rest and seek medical advice as needed.

Stop immediately if you notice chest pain, palpitations, dizziness, unsteadiness, cold sweats or other unusual symptoms during exercise.

If you take medication that affects heart rate, such as a beta blocker, heart rate may not be a suitable guide to exercise intensity. Ask your doctor about the appropriate intensity.

A change in your score is not guaranteed

This page presents public health recommendations. Changes in VO₂Max vary between individuals; it does not promise that you will reach a particular value within a set period.

If you already have a VO₂Max value, you can use the age-reference comparison tool or age-reference tables. Do not decide whether exercise is safe for you from the value alone.

Sources

  1. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 6, Cardiorespiratory fitness (peak oxygen uptake). (in Japanese; title translated) https://www.mhlw.go.jp/content/001195874.pdf
  2. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 4, Points for safe physical activity and exercise. (in Japanese; title translated) https://www.mhlw.go.jp/content/001195872.pdf

No specialist review; sources providedContent last checked: Editorial policy