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VO2 max: what it is and how it can help athletes

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Jhon s
VO2 max: what it is and how it can help athletes

VO2 max, also known in the running world as VO2 max, is a sign of how well an athlete is doing. This is the maximum amount of oxygen the body consumes during exercise. The higher the VO2 max, the more conditioned the athlete is.

 Several factors interfere in the determination of VO2 maxes, such as age, gender, genetics, ethnicity, body composition, usual activity level, and type of exercise.

 The maximum VO2 can be discovered in two ways: through the training Analysis of expired gases during a cardiopulmonary exercise test or through formulas obtained by complex equations, as you can see in this study by the Federal University of Rio Grande do Sul (UFRGS).

 With the index in hand, the athlete, whether beginner or advanced level, can determine with his coach an adequate sport plan (duration of basic training, adaptive, polishing, and speed, for example).

 How the test works

 During the measurement of VO2 max, a gas analyzer measures the O2 consumed and the CO2 exhaled. This gas exchange is proportional to the effort made on the treadmill or bicycle. As the profile of people taking the test is varied, clinics follow a standard procedure.

 The beginning is at a low speed (8 km/h, for example), and the pace increases until the person reaches exhaustion. Some people reach VO2 max at 11 km/h. Others, however, reach the limit at 20 km/h.

 How to improve your VO2 max

 As VO2 max is related to genetic factors, improving it may not be that simple. For those who are already in good physical condition, the task is even more arduous.

 For the sedentary, the gains in the sporting condition are expressive from the moment sport becomes a habit. It is estimated that a person can improve up to 30% of VO2 max.

 An effective way to improve VO2 max is to bet on interval training with very high intensity, close to 95% of the index. According to Gabriel Soares, technical supervisor of the BH Race sports advisory, these are training with recovery intervals with repetitions that last between 2 and 7 minutes at a pace close to your pace for a 3 km or 5 km race. The break-in in these situations is 2 to 4 minutes and can be trotting at low speed.

 Fartleks can also help you find a better VO2 max. The two methods mentioned cause adaptations in the body, which start to produce more mitochondria, aerobic enzymes, and lactate transporters.

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