VO2 max is the maximum ability of the body to transport oxygen from the air to the muscles for energy generation. It involves the heart’s capacity to pump oxygen-rich blood to the muscles, as well as the muscles efficiency in extracting and utilizing the oxygen. VO2 max is measured in milliliters of oxygen per kilogram of body weight per minute of exercise (ml/kg/min). This is an excellent measure of overall fitness. It’s frequently used by endurance athletes, but it’s a good indicator for everyone.
If the arteries and veins are like roads, and doing aerobic exercise is like paving those roads, so the oxygenated blood can get around easier, then having a high VO2 max means your veins and arteries are like a motorway. VO2 max is a measure of how quickly that oxygenated blood can get to the muscles.
Testing VO2
In general, the general, the higher your VO2 max, the better your overall fitness. Although genetic factors establish the boundaries of your VO2 max, exercise can improve it, and endurance training in particular can push the limits of those boundaries. Elite athletes have the highest VO2 max. The range of VO2 max is 20 to 90. An elite endurance athlete might have a VO2 max around 70 and a sedentary person’s would be somewhere around 35. It’s fairly expensive to get your VO2 max tested, and you don’t really need to unless you are a serious endurance athlete who needs precise numbers.
The test involves a long, exhaustive run on a treadmill while connected to a respiration unit and heart-rate monitor.
Improving your VO2 max
The following are samples workouts for improving oxygen uptake: (1) Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace
(2) Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case, we will assume you run a distance of 1500 metres. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete’s 5 Km and 10 Km time
(3) Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5 Km time
If the arteries and veins are like roads, and doing aerobic exercise is like paving those roads, so the oxygenated blood can get around easier, then having a high VO2 max means your veins and arteries are like a motorway. VO2 max is a measure of how quickly that oxygenated blood can get to the muscles.
Testing VO2
In general, the general, the higher your VO2 max, the better your overall fitness. Although genetic factors establish the boundaries of your VO2 max, exercise can improve it, and endurance training in particular can push the limits of those boundaries. Elite athletes have the highest VO2 max. The range of VO2 max is 20 to 90. An elite endurance athlete might have a VO2 max around 70 and a sedentary person’s would be somewhere around 35. It’s fairly expensive to get your VO2 max tested, and you don’t really need to unless you are a serious endurance athlete who needs precise numbers.
The test involves a long, exhaustive run on a treadmill while connected to a respiration unit and heart-rate monitor.
Improving your VO2 max
The following are samples workouts for improving oxygen uptake:
(1) Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace
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