To access this video on YouTube , click on the link here:
https://youtu.be/C5w5Es5O8Fs
What is VO2 max? How do you measure it & how do you train to improve it.
What are the health implications of low VO2 max?
omnicalculator website: https://www.omnicalculator.com/sports/vo2-max
Fitbit Versa 2 smartwatch: https://amzn.to/32W7QVu
Polar vantage M2 watch that I’m wearing: https://amzn.to/3mEo79z
Free home-based workout for all - https://fitivate.com/fitness/
Fitivate YouTube channel: https://www.youtube.com/c/Fitivate
Visit our health and wellness website: https://fitivate.com and Facebook @feelfitivated
VO2 Max measures the maximum amount of oxygen the body is able to absorb and utilise while exercising as hard as you can. A high VO2 Max value means that your body is able to take in larger volumes of oxygen and utilise them while working out. This also means that your body is more efficient in producing energy during the aerobic stage of exercising.
It is typically used to measure the aerobic fitness and endurance of an individual.
The unit of VO2 max is in ml/kg/min.
The most accurate way is to measure a person’s VO2max in a laboratory-based setting. In the testing centre, one would be required to don a face mask while running on a treadmill or riding a stationary bike.
Test subjects will be made to exercise as intensely as possible and the actual oxygen intake will be then be measured following which the VO2 max value will be calculated
VO2 max can also be measured outside the lab and these sorts of tests are known as submaximal tests.
With the help of certified fitness trainers or health care professionals, VO2 max can be gauged through activities such as the 2.4 KM run test or multistage bleep test.
For those with a lower fitness level or who are not medically fit for excessive physical exertions, the Cooper 1.5 mile walk-run test or treadmill test can be used
The increase in our fitness levels, it can prevent muscle catabolism and physical disabilities, thereby increasing the quality of life in our senior years.
With the increase in our fitness levels, there is a greater reduction in the chance of hospitalisation and entering long term care in our later years.
In the short term, Improving our VO2max can also benefit such as Increased endurance, allowing us to have better stamina to carry out daily activities, Better management of stress levels & Strengthening of our immune system
We will need to put in hard work and discipline in maintaining a regular exercise schedule and at the same time, gradually improve our performance levels.
There are two training methods that can help.
1) High-intensity interval training (HIIT) and Tabata related exercises can help to improve VO2 max levels.
This is because it requires the individual to exercise as hard as possible in a fixed time interval of say 30 to 60 seconds before he is allowed to take a short break or to proceed on to a lower intensity exercise.
This method of training helps to push the aerobic capacity of the individual by working the heart at its near max rate.
It would be good to don a smartwatch or heart rate sensor to better monitor your heart rate during the workout.
With a real-time visualisation of your heart rate, we can try to aim for 80% or more of your maximum heart rate (MHR).
Understand more about your heart rate training zones in an earlier episode by clicking on the top right of your screen now.
2) Endurance activités like running or cycling can improve the VO2max capacity. For example, when covering 5KM and 10 KM runs, try to constantly improve your timings and keep the heart rate at more than 70% of MHR.
Support the show