Given the crucial role VO2 max plays in longevity and well-being, Arnold Schwarzenegger continues to find new ways to maximize its potential. In an Arnold’s Pump Club Newsletter shared on September 13, 2024, Schwarzenegger examined a study that suggests taking Ashwagandha with consistent exercise will significantly increase VO2 max in addition to helping with arm and chest growth.
As a retired seven-time Mr. Olympia winner, Schwarzenegger has watched the sport–and the supplement industry explode in popularity. Since laying down his posing trunks, lifelong fitness and health have taken the driver’s seat in Schwarzenegger’s life.
This has led him down many rabbit holes, including the optimization of VO2 max. VO2 max or maximal oxygen intake, is the maximum amount of oxygen your body can utilize during exercise and movement. Schwarzenegger has been outspoken over its value, suggesting that the higher VO2 max you have, the longer you’ll live. In addition, he has lauded this cardiovascular health marker because, at an improved level, it’s been shown to reduce the risk of death and heart disease by 17 and 18 percent.
So how can we boost VO2 max? Obviously exercise, especially at high intensities, but there’s one supplement that has scientists raising their eyebrows and that’s Ashwagandha. Ashwagandha is an herb used in traditional Indian medicine but has quickly become a popular supplement due to its adaptogenic properties, which can help the body effectively manage stress.
Want Bigger Arms, Chest, and a Better VO2 Max? Arnold Discusses Ashwagandha Benefits W/ Consistent Exercise
Arnold Schwarzenegger gave his thoughts on a randomized controlled trial that revealed Ashwagandha supplementation ‘significantly improved VO2 max when combined with consistent exercise.’
“The VO2 Max Booster?
We recently shared that V02 max — or how much oxygen your body uses during exercise — might be one of the best predictors of mortality. The best way to improve it is with a mix of moderate- and high-intensity exercise, but that might not be the only way.”Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“A new randomized controlled trial found that Ashwagandha significantly improves VO2 max when combined with consistent exercise.”
The study examined participants who consumed 300 milligrams of Ashwagandha twice daily following a three-day-per-week training program. Compared to the placebo group, those who took Ashwagandha saw improvements in VO2 max, chest, and arm size.
“Participants took 300 milligrams of Ashwagandha twice daily (600 mg total) while following a three-day-per-week training program.
Compared to a placebo, the Ashwagandha group saw greater improvements in V02 max and growth in chest and arm size, but they did not increase 1-rep max strength on upper or lower body exercises.”
Schwarzenegger explains that Ashwagandha can help make the body more resilient to exercise while lowering cortisol levels.
“The researchers suggest several mechanisms might explain Ashwagandha’s improvements. Ashwagandha appears to make your body more resilient to stress caused by exercise and helps lower cortisol levels, which could help your body respond better to the demands of exercise.”
Additionally, the findings showed that the supplement can also improve sleep and recovery, further aiding VO2 max.
“Research also suggests that Ashwagandha improves sleep and recovery, which could also result in improved VO2 max.
Even small improvements in VO2 max can make a world of difference, says Schwarzenegger.
“Remember, your VO2 max lives on a continuum, meaning that even small improvements can make a big difference in lifespan. Research found that improving from a low VO2 max to just below average could lead to a 50 percent reduction in mortality over a decade.”
Fellow fitness expert Dr. Rhonda Patrick has also discussed the importance of VO2 max, sharing the ‘Norwegian 4×4’ workout that can make your heart 20 years younger as long as you perform this regimen for two years.
“After that two years of doing this pretty vigorous intensity exercise protocol, the 50-year-olds reversed their cardiac structure aging by 20 years. Their hearts were looking more like 30-year-old hearts versus 50-year-old hearts after two years of doing this.”
Her cohort, Dr. Peter Attia, a revered longevity medicine specialist and physician, revealed another workout routine derived from a study that can improve VO2 max by 13%. What made his discovery even more enticing is the fact that this can be accomplished at any age.
“In both groups, there was about a 13% improvement in Vo2 max, a 34% improvement in maximal workload, so that’s basically how many watts could you hit, and then a 2.4-fold improvement in endurance capacity.”
Schwarzenegger doesn’t underestimate the power of VO2 max on health and longevity. While it’s always a good idea to consult with a medical professional before starting a supplement, it’s clear Ashwagandha can offer a host of benefits.
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