What is Max v02?
VO2 max, or maximal oxygen uptake, is a common measurement linked to aerobic endurance that many athletes use to determine their overall fitness. VO2 max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise.
Factors Affecting VO2max
- Genetics. Genetics is said to play a 20-30% role in VO2max.
- Your age. After the age of 25 VO2max decreases by 1% a year.
- Training status. Athletic training can alter a person's VO2max as much as 20% depending on their lifestyle and fitness habits.
- Exercise mode.
- Your gender.
- Your body composition.
- Enhanced oxygen delivery and utilization during exercise will improve mitochondrial respiration and subsequently the capacity for endurance exercise. Both central (heart, lungs, blood vessels) and peripheral (tissue extraction of oxygen) physiological functions can limit VO2max.
- Consistent aerobic conditioning will increase your max, but only by so much. French exercise physiologist Veronique Billat found that the fastest way to reach your potential is to run intervals at a speed that elicits your VO2 max, a pace known in lab circles as velocity.
- Training at altitude - where the oxygen level is considerably lower - allows athletes to increase their red blood cell count. This enables them to compete more effectively at sea level because more oxygen is delivered to the muscles.
Your VO2 max (aka maximal aerobic capacity) is the highest rate at which your body can transport oxygen to your muscles, which your muscles can then use to produce energy aerobically. VO2 max," and elite distance runners should include "progressive increases in the volume of training at or near VO2 max."
- Lactate threshold is defined as the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. This is problematic because as a result, unbuffered acid is added to the blood, a condition that makes you feel like you have to vomit and stop right away.
- Calculate Your VO2max! VO2 Max is defined as the maximum amount of oxygen that your body can take in, deliver, and use in one minute. It is limited both by the amount of oxygenated blood the lungs and circulatory system can process, and by the amount of oxygen the muscles can extract from the blood.
- Lactate threshold (LT) is the primary area of developmental focus for competitive cyclists. It is the best predictor of race performance for many cycling events. Unlike aerobic capacity (i.e., VO2 max), lactate threshold is also highly trainable, which is one of the reasons training zones are often based on LT.
How does aerobic training improve endurance? Aerobic training increases the rate at which oxygen inhaled is passed on from the lungs and heart to the bloodstream to be used by the muscles. Aerobically fit athletes can exercise longer and harder before feeling tired. This is called maximal oxygen uptake or VO2 max.
- The anaerobic capacity is the total amount of energy from the anaerobic (without oxygen) energy systems, that is the combined amount of output for the ATP, phospho-creatine and lactic acid systems. A related measure is the anaerobic threshold or lactate threshold measurements.
- (2) Aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure, Jonesco says. “Physical activity continues to be the most effective way to combat coronary heart disease. Aerobic exercise improves the fitness of the heart and lungs.
- The frequency of your workouts will depend on your fitness level and your schedule. The general guidelines are: For health, try moderately intense cardio 30 minutes a day, five days a week, or vigorously intense cardio 20 minutes a day, 3 days a week - You can also do a mixture.
Updated: 17th September 2018