Cardiovascular Capacity

Why Cardiovascular Capacity Matters

Your cardiovascular capacity (CVC)—often measured as VO₂max—is a key indicator of how efficiently your heart, lungs, and muscles use oxygen. Improving your CVC can unlock major health benefits while reducing serious health risks.

The Benefits of a Strong CVC

• Live Longer: Higher CVC is linked to a 30–50% lower risk of early death.
• Heart Health: Reduces the risk of heart disease, stroke, and high blood pressure.
• Better Metabolism: Lowers chances of type 2 diabetes and improves fat burning.
• Mental Boost: Enhances brain function, reduces stress, and lowers depression risk.
• Increased Energy: Improves stamina, making daily activities easier and less tiring.

Risks of Poor CVC

• 2x Higher Risk of heart disease and early death.
• Increased likelihood of obesity, diabetes, and high blood pressure.
• Greater chance of chronic fatigue and mental decline over time.

The Good News?

Improving your CVC is simple! Just 150 minutes of moderate exercise per week—like walking, cycling, or jogging—can significantly boost your health and add years to your life.

References

• Neuman et al. (2016) - HUNT Study. DOI: 10.1016/j.mayocp.2016.10.007
• Mandsager et al. (2018) - Cleveland Clinic Study. DOI: 10.1001/jamanetworkopen.2018.3605
• Copenhagen City Heart Study & Male Study (ongoing) - see: Dose of Jogging and Long-Term Mortality. DOI: 10.1016/j.jacc.2014.11.023