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That’s right. One of the STRONGEST correlates to decrease mortality (all-causes) rate is your VO2 max–aka the max amount of oxygen your body can use during intense exercise.
I’ll give you the non-sciency version first, then break it down for you after the picture!
By decreasing your mile time by 20-30 seconds, you are decreasing mortality rate (ALL causes) by 11-15%.
In other words, you are 11-15% less likely to die (in the next 10 years) if you can run a 30 second faster mile than if you stayed the “same” cardio shape you are in right now.
Decrease your mile time by a few minutes and that can decrease mortality rate by 50-70% (over the next 10 years).
I don’t think you heard me…
Run a mile 30 seconds faster = 11% better chance of being alive 10 years from today.
Run a mile 4 minutes faster = 50-70% better chance of being alive 10 years from today.
The More Scienc-y Version:
In a recent Australian study (2024), I’ll just quote it:
“Specifically, we found that every 1-MET increase in CRF, which is the amount of energy used when sitting quietly, reduced the risk of early death from any cause and heart failure by 11-17% and 18%, respectively.”
CRF – cardiorespiratory fitness
1-MET – a unit of energy to describe VO2 Max equivalent to 3.5mL/kg/min
To summarize, increasing your heart’s ability to pump an extra 3.5 milliliters of oxygen per minute = an 11-17% DECREASE in any cause mortality rate, and an 18% specific decrease mortality rate for heart failure.
1-MET increase in equivalent to about 20-30 second improvement of your mile time.
By simply increasing your VO2, you can decrease mortality rate!
I’m as shocked as you are.
Ready for some more stats?
Going from a non-smoker to a smoker? 40% decrease mortality rate.
Diabetic to non-diabetic? 20% decrease mortality rate.
Bottom quartile (25%) to upper quartile (25%) of VO2 Max? 410% decrease mortality rate.
It’s more effective than quitting smoking or lowering your A1C!
I don’t even know what else to say. I’m just going to end this blog ASAP because nothing more needs to be said.
Better cardiorespiratory fitness = less likely to die.
It’s something we all know, but seeing those numbers is shocking.
Do you want to decrease your chances of dying within the next 10 years by 50-70%? Or would you rather leave your chances where they’re at right now?
FREE Classes on Valentine’s Day
Speaking of your heart’s ability to beat & pump oxygen, check out this poem I wrote…
🌹 Roses are red,
😳 And so is your face,
👩❤️👨 Bring that someone,
💓 Who makes your heart race!
All you need to do is pick your class time through this link and you can join use for FREE classes all day this Friday starting at 5am, 6am, 9am, 12pm, 4pm, & 5pm!
Classes are 60 minutes long and include a…
1. General warm up (jumping jacks, stretching, increasing your heart rate)
2. Teaching by one of our professional coaches (in depth teaching points of performance to guide your movement safely)
3. Movement review (plus time to practice every movement & get reviewed by your coach)
4. Workout designed to be modified to ALL fitness levels (we have beginner, intermediate, and advanced levels of every workout, plus your coach is there to customize it even for you, especially to help those that are in between)
Would you be my Valentine? 😉
Please? It could save your life!
In Joy & Health,
Coach Mike
Owner, CrossFit OYL
PS – Bring a Friend with you, & I’ll write you BOTH a $75 check if you sign up together!
