COGNITIVE PERFORMANCE & CRF MEASURED AS VO2 MAX

The concept of being able to enhance your brain & neural network via aerobic & anaerobic energy systems is amazing! Our brain & nervous system change in response to enhanced oxygen usage with studies clearly indicating that CRF is associated with brain volume & brain white matter integrity in healthy older adults. White matter refers to areas of the Central Nervous System (CNS) that are mainly made up of myelinated axons which impacts learning & memory functioning.

An interesting study I viewed on CRF levels reflected its association with faster response times in incongruent condition tests. The specific test was a mismatch between a colour in printed word format & the colour that word is printed in e.g., Printed word format spelt RED but the word red is coloured Yellow. In combination these varied studies reflected a consistent impact of CRF levels on activity in frontal brain regions that mediate enhanced cognitive control when there is processing conflict.

I believe that CRF measured as VO2 Max testing should be a standard test across the lifespan! Its benefits are wider reaching than simply being a sports science tool for testing High to Elite Level Athletes. It’s an assessment to measure overall metabolic health, oxygen efficiency in our muscles (CRF Value), marker for long-term health & a predictor of cognitive function, cognitive capacity, longevity outcomes & serious disease states.

Although physicians don’t routinely check this health marker, I believe a VO2 max assessment shouldn’t be reserved only for those experiencing cardiovascular issues or for elite athletes. One current obstacle, apart from lack of awareness, is that physicians don’t have easy access to this testing or the personnel to administer & monitor the tests. Organising a VO2 Max test via a GP/MD is currently a challenge if no other risk factors present to warrant an assessment but it can be easily organised directly with a lab.

At present studies aren’t in place to elicit & quantify if genetically fixed lifespan can be extended by exercise. But we know that reaching the later end of natural lifespan increases with higher physical fitness midlife, where targeted efforts can take place. CRF is the strongest independent predictor of future life expectancy in both healthy & cardiorespiratory diseased individuals. Muscle physiology as we age is complex. We lose lean muscle mass, power & function in a process called Sarcopenia. This is a result of progressive motor neuron loss associated with reducing number & size of muscle fibres & changes in muscle composition. The key issues are loss of activity level & quality of life making muscle stimulation via exercise essential to prevent muscle wasting, disability, increased hospitalisation & long-term care, thereby promoting quality of life in ageing humans. This is where physical fitness plays an important role as it allows people to give their later years more life!

AGEING & CRF MEASURED AS VO2 MAX

Structural & functional changes in the respiratory system increase with age impacting ventilation levels & pulmonary gas exchange resulting in VO2 Max limitation e.g., Decreasing respiratory muscle strength. Longevity depends on numerous factors including gender, blood pressure, cholesterol, age & lifestyle choices. A recent study in the Mayo Clinic Journal suggests CRF levels should be an addition to standard health testing. The study, which was conducted over a 45-year follow-up period, found each unit increase in predicted VO2 Max levels gave a 21% lower risk of death, after adjusting for risk factors e.g., smoking & blood pressure. The study found that longevity improved significantly when unfit individuals commenced training, 6 months post initial CRF testing, & then became aerobically fit.

VO2 Max diminishes with natural aging but can be improved at any age! Healthy recreationally active people with regular endurance training can gain 15-20% improvements equal to 500 ml/min VO2 Max, factor dependent e.g., Exercise intensity. Research reflects a 70-year-old who trains consistently can have the biological age of an untrained 50-year-old based on VO2 Max levels. Levels decline @ at 7% in Women & 10% in Men each decade from 25 years of age. I read a research paper recently with results from testing undertaken on a group of Centurian’s looking for common features. A key finding was that every subject had very high levels of mitochondria in their organs! This clearly reflects that regular time invested in training & exercise pays excellent dividends!

Our Guest Blogger is based in Brisbane, Australia. Paul is a Sports Performance Consultant with Australian & International athletes with many on National Teams. He is qualified & highly experienced in many fields relating to athletes reaching optimal performance. Some key areas are Clinical Nutrition, Sports Supplementation, S & C Training & Periodisation of all aspects.

Email: pbelitecoach@gmail.com

LinkedIn: https://au.linkedin.com/pub/paulbarryhighperformancesports/