To gain the most out of a workout you need to push yourself to find your maximum effort.
The first step to accomplishing that goal is determining your fitness potential by discovering your VO2 max, which is a measure of the volume of oxygen used by your body to convert the energy from the food you eat into the energy molecules, called adenosine triphosphate (ATP), that your body uses at the cellular level.
In simpler terms, VO2 max (or maximal oxygen consumption) is the maximum possible VO2 that a given person can achieve.
When you exercise your muscles work harder than normal and require more energy. As the ATP energy used by your muscles is generated with the aid of oxygen, increasing your exercise intensity will correspond to an increase in VO2. That is why your breathing gets faster and deeper as your exercise intensity increases: your body is working to provide oxygen to your muscles so they can create enough ATP energy to keep you moving.
To learn your VO2 max, you will need to undergo a simple VO2 max test.
According to korr.com,
the manufacturer of the industry leading Korr CardioCoach CO2 testing machine, here are answers to some common questions regarding the importance of VO2 testing.
What is a VO2 Max Test?
A VO2 max test is a measurement that reflects a person’s ability to perform sustained exercise. It is generally considered the best indicator of cardiovascular fitness and aerobic endurance. The actual measurement is “milliliters of oxygen used in one minute per kilogram of body weight.” It is suitable for a wide range of individuals, from the sedentary to elite athletes.
How is VO2 Max Measured?
VO2 max is the maximum rate of oxygen consumption that can be attained during the most intense exercise possible. The measurement requires that the subject breathe into an oxygen consumption analyzer during an all-out effort (usually on a treadmill or bicycle) as part of a graded exercise protocol. These protocols involve specific increases in the speed and intensity of the exercise. While exercising, the participants wear a mask to collect all the air they breathe in and out for a measurement of the volume of exhaled gas and the concentration of oxygen in that exhaled gas. This determines how much oxygen is used during each minute of the exercise test.
A person’s oxygen consumption rises in a linear relationship with exercise intensity — up to a point. There are specific physiological markers (aerobic and anaerobic threshold) that can be detected throughout the test as oxygen consumption is measured. Eventually, oxygen consumption plateaus even if the exercise intensity increases. When the person is no longer able to keep up with the oxygen demands of their muscles and complete fatigue forces them to stop exercising, oxygen consumption has reached a maximum, and VO2 max can be calculated. The test usually takes between 10 and 15 minutes.
Why Test VO2 Max?
A complete VO2 fitness test can help trainers and clients set realistic goals and assess improvement. Studies show that previously sedentary people training at 75 percent of aerobic power for 30 minutes, three times a week over six months increase VO2 max an average of 15 percent to 20 percent.
Many people are inefficient exercisers, especially when they first start, so an initial VO2 max test can clarify the specific target heart rates that will enable each individual to reach their fitness goals more effectively, with less fatigue and fewer injuries. Periodic retesting provides motivating feedback as the fitness program progresses.
The test also determines the number of calories burned during every level of exercise, providing valuable information when designing a weight loss program. And if CO2 is measured during the test, a Respiratory Exchange Ratio (RER) can determine the proportion of energy coming from carbohydrates and fats at various levels of exercise intensity. Since physical conditioning and exercise intensity affect these proportions, this information can be very helpful when designing a workout intended to burn fat.
What is Aerobic and Anaerobic Threshold?
Aerobic threshold (AeT) is the first rise or breakpoint in the ventilatory response to increasing rate or grade of exercise. The aerobic threshold defines the minimal level of effort that can produce improvement in cardiovascular fitness.
The anaerobic threshold (AT) is defined as the level of exercise intensity at which lactic acid builds up in the body faster than it can be cleared away. Lactic acid build up generally leads to muscle fatigue and soreness. Vigorous effort can be sustained for an extended duration at exercise intensity levels below the anaerobic threshold.
Can VO2 Max Be Improved?
Basic aerobic endurance training that follows the American College of Sports Medicine’s recommended guidelines for cardiorespiratory fitness training is known to improve VO2max. While basic aerobic endurance training is usually sufficient, the most effective approach to improving VO2 max is through a high intensity interval training (HIIT) program.
How to Improve VO2 Max with HIIT
HIIT is a method of training that involves performing intervals of high intensity exercise interspersed with rest intervals of lower intensity exercise. The specific intensity and duration of each high and low intensity interval can be modified to suit the training goals of the individual, however, in the case of someone whose goal is to improve their VO2 max, the most effective approach is to maximize the total amount of training time that is spent at, or close to, VO2 max.
To learn more about how a VO2 max test can improve your workouts, or to schedule your VO2 max test, contact AMP Fitness at 216-831-3674 or email us at info@ampfitness.com.
(Photo courtesy of korr.com)
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