So, What Are VO2 Max & Resting Metabolic Rate Tests, Anyway?

As a 21-year-old college student living in the fast-paced city of Chicago, my life is all about staying on the go. Between juggling internships, school projects, and the general irregularities of college life, I’ve learned how important it is to prioritize health and wellness. Whether it was running track in high school or dabbling in sports like boxing and MMA, fitness has always been a big part of my life. Now that I’m in my 20s, I want a body (and mind) that can keep up with my fast-paced lifestyle and stay strong for years to come. As a part of my marketing internship with Fitness Formula Clubs (FFC), I had the opportunity to take a VO2 Max and Resting Metabolic Rate test.

I’d heard about these fitness assessments  before, mostly from fitness gurus and influencers on social media. I never really understood the benefits until recently. Spoiler: It’s an eye-opening but exhausting experience.

Preparing for the VO2 Max and Resting Metabolic Rate Tests

When I first showed up for the test, I was nervous. However, I was immediately calmed down by Katherine Chung, aka Kathy. She is the registered dietitian nutritionist at FFC’s Gold Coast location and is an expert in her field. She did not mind answering all of my silly questions before and during the tests. Her calm and positive energy was exactly what I needed to ease my nerves. I began the testing process with the Resting Metabolic Rate (RMR) test. 

Resting Metabolic Rate (RMR) Test

As explained to me by Kathy, an RMR test measures how many calories your body burns at rest. Essentially, it’s a way to understand your baseline energy expenditure and overall metabolism. For the test, I had to breathe into a plastic tube connected to a machine that analyzed my oxygen and CO2 levels. It wasn’t the most comfortable I’ve been (hello, mouth tube), but it wasn’t terrible either. I love talking, so sitting in silence for 20 minutes was the most difficult part. However, the uncomfortable silence proved to be worth it. The results that I received will forever change my mindset around health and wellness.

As it turns out, I burn 2,592 calories at rest; my metabolism is 41% higher than the average metabolism in my demographic! After factoring in my current lifestyle and workout routine, Kathy told me I needed to consume 3,600 to 4,300 calories a day just to gain muscle. One really interesting takeaway for me is that the test revealed I’m burning just as many fats as carbs. All of which indicates that my current diet is pretty well-balanced!

VO2 Max Test

Up next was the highly anticipated (and slightly intimidating) VO2 Max test! For those who are unfamiliar, a VO2 Max test measures the maximum volume of oxygen that your body uses during exercise. It’s regarded as one of the best indicators of cardiovascular and overall health. The process started with Kathy hooking me up to a heart rate monitor and attaching a heavy-duty mask onto my face that made me feel like I was transforming into Darth Vader. It was intense, to say the least!

The test started slow on the treadmill, and the speed and incline increased gradually until I hit my absolute limit. Coming from a track and field background, I could almost hear my old coach yelling at me to push harder, and I did! In fact, at my peak, I was running 8 mph on an incline of 5. When I hit my breaking point, Kathy directed me to slow down and cool off, letting my heart rate recover. 

Now for the fun part: the results. My VO2 max was 45.9 ml O2/kg/min, which Kathy told me was just shy of the excellent fitness level range for my demographic. For context, Lance Armstrong’s VO2 max was 85 ml O2/kg/min, so there’s a lot of room to grow! 

Lessons Learned

This experience opened my eyes regarding my health and wellness journey. The RMR test completely changed the way I now approach food and exercise. Discovering that my metabolism is higher than expected has shown me the minimum I need to function and thrive. For a long time, I was caught up on the number on the scale, obsessing over every little thing I ate. After taking the RMR test and reflecting, I realized that eating should be a source of enjoyment rather than a source of anxiety. While I understand that I need to incorporate more high-calorie foods into my diet, I want to do it with foods that I enjoy.

Though my track and field days are over, the VO2 Max test provided a lot of insight. It’s fascinating to see how my body is operating while exercising. It feels like opening up a window into my own physiology. As someone who uses Strava, I now have a clear benchmark for where I am at and how I can improve.

While I might not be signing up for another VO2 Max test anytime soon, I’m curious to see how my lungs and legs stack up in the future. It’s definitely going to be on my radar down the road! Between both of these tests, I learned it’s perfectly fine not to be at your ideal fitness level yet. There’s no need to feel like you’re in a constant tug-of-war with your own body. The key is to understanding where you are at now (thank you RMR/VO2 Max tests), treat yourself kindly, and measure your progress to reach your goals. 

Conclusion

This experience was surprisingly enjoyable and insightful! It might look intimidating at first, but seriously, there’s nothing to stress about. These tests aren’t just for fitness gurus or hardcore athletes. If you are even a little curious about your body and understanding how to work smarter, not harder, I highly recommend these tests. In the end, you might learn something game-changing about your fitness level, just like I did!

Blog by FFC Intern Austin Krzyzik