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December 13, 2001

Study reveals human life can be extended with exercise
Thirty minutes-a-day of moderate physical activity can promote health, and prevent chronic disease. The Kuopio Ischemic Heart Disease Risk Factor Study, published in the March issue of The Annals of Internal Medicine, has revealed what most researchers already knew --if you exercise, you'll live longer.

This extensive study took place from 1984 to 1989 in Finland. Approximately 1300 middle-aged men were rated on maximal oxygen uptake as the standard for cardiorespiratory fitness. Oxygen uptake, or VO2 max (see below), is the amount of oxygen your cells can absorb from the blood stream. No matter how much air you breathe in, the limiting factor in determing how fit you are, will be your body's ability to extract oxygen from the blood.

Upon follow-up in 1997, there were 124 total deaths from both cardio and non-cardiovascular causes. After making adjustments for other risk factors (such as age and smoking), low cardio-respiratory fitness was associated with a 2.76 higher mortality rate, as compared to those with the higher level of VO2 max who lived longer. Check out CARDIO CONTROL for more info on how to train aerobically, and improve your VO2 max.

Resource: 30 March, 2001/ Life Extension Foundation Update
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December 13, 2001

VO2 max
VO2 max is simply a way of expressing how much oxygen your body can use. The more fit you are, the more oxygen your muscle cells can absorb. Using the following formulas, you can make sure your aerobic training is taking place at the proper target heart rate zone, as measured by the Karvonen Formula, which utilizes VO2 max as the tool to help you establish your own target heart rate zone. The recommended heart rate range is from 50 to 85 percent of VO2 max (versus the traditional target heart rate formula, which is simply 60 to 90 per cent of maximum heart rate).

First calculate estimated maximum heart rate using the following formula: 220 minus age equals Maxim Heart Rate (MHR)
For a 20-year-old, MHR = 200

Then determine resting heart rate (RHR):
Take your pulse for one full minute and record
Typical pulse rate = 72

Subtract RHR from MHR:
200 - 72 = 128

Calculate 50% of 128:
64

Calculate 85% of 128:
108

Add RHR back into to both numbers:
64 + 72 = 136
108 + 72 = 180

The Target Heart Rate Zone, using the Karvonen Formula for VO2 max for an average 20-year-old, would be 136 to 180 beats per minute.

Caution: Always be sure to pay attention to how you feel, and how you are breathing when you exercise, as an overall indicator of how intense you're training. When exercising aerobically, you should be able to speak at least three words without taking an in-breath. Be sure to get clearance from you doctor before beginning any exercise program.

Advice found on this website is meant for informational purposes only, and should not be considered medical advice for dealing with a given problem. Always use common sense when exercising, and see your doctor for any, and all serious medical conditions.