Your VO2 Max Decides Your Stamina And Athletic Performance
What do you think VO2 max stands for?
No, it’s not a new compound and definitely not an apparel brand.
VO2 max is a term that’s familiar to most athletes or fitness enthusiasts. In fact, many of us have heard of VO2 max, but haven’t really understood what it means.
Well, here’s the background - V stands for volume, O2 for oxygen and max for maximum. So in other words, VO2 max is the maximum volume of oxygen consumed during an exercise.
Importance of VO2 max
Your body’s ability to produce energy for a required activity is dependent on the amount of oxygen you consume during the activity.
It’s understandable that an individual performs more efficiently with increased energy. And due to an increase in the intensity of activity, the demand for oxygen goes up.
Why measure VO2 max?
VO2 max plays a key role in knowing and improving your performance.
By measuring the maximum amount of oxygen you consume, your efficiency or endurance during a specific act can be measured by comparing your VO2 max value with standard values for a particular activity for a given age group.
After a certain time point, your oxygen consumption plateaus out and so does your efficiency in performing the activity.
How is VO2 max measured?
VO2 max is measured in millilitres per kilogramme of body mass per minute (mm/Kg/min). It can be measured while performing any physical activity like walking, running, swimming, rowing, etc. at a very high intensity for a specified time period.
VO2 max is calculated in relation to maximum heart rate (HRmax).
The result is then compared to the values of Cooper VO2 max tables and can be assessed as very poor, poor, fair, good, excellent or superior. The mean value is different for each gender, age group, the intensity of activity and type of activity.
Factors affecting VO2 max
Physiological Factors like heart and lung capacities
Biochemical Factors like the capacity of muscle tissues to effectively utilise oxygen
Age - Your VO2 max reduces due to ageing
Gender - Generally, the VO2 max of males is greater than that of females
Altitude - VO2 max decreases after an increase in altitude above 1.6 km above sea level
Can you increase your VO2max?
Studies have shown that VO2 max can be increased by working out three to five times a week at a high intensity for twenty minutes continuously, where your heart rate surges to 65% to 85% of its maximum capability.
The amount of time that you’re at VO2 max is more important than your VO2 max value.