VO2Max, and Why We Ought to Raise Ours
What is VO2Max and How We Can Improve It?
In short, VO2Max is the max rate of oxygen our bodies can utilize when conducting physical exertion. As we begin to commit ourselves to fitness, initially, we’re limited to a shorter duration of physical exertion. When consistent, we can improve the duration of our physical exertion, which is the goal of the VO2Max concept.
Running, for example, we know may take us longer to complete a 1 mile run, if it is our first one in a while, or if ever, versus having been running consistently. Our ability to push ourselves further on our next run, or fitness activity, will be because we have improved our VO2Max. This happens because our lungs convert oxygen into a source of energy commonly referred to as ATP (Adenosine Triphosphate), and with consistent training, our lungs can convert more ATP.
Another Way to Understand How to Improve Our VO2Max:
If for example, we ran for 15 minutes every time we run, we can establish our baseline by the distance we ran within 15 minutes. Our goal for the next run shall be to run further within the same amount of time (15 minutes), and if we do, we’ll have increased our VO2Max!
Examples of Fitness Activities to Increase Our VO2Max:
Combining both High-Intensity Training and Low-Intensity Training Will Help to Keep Us Injury Free:
PAULINA KAIRYS -BSKIN, EX.SC, NASM CPT, defines High-Intensity (HIIT) workout as usually being a full-body workout consisting of various compound exercises, usually just bodyweight exercises but for extra challenge can be done with lighter weights for some exercises, which are done in short bursts, going “all out” at 100% effort, and then followed-up by short recovery period (Set for Set, KAIRYS, 2024).
· Example: 30 seconds at 100% effort of the Hulk Hands exercise, then immediately followed-up with a 15 second recovery period, for 30 total exercise/recovery periods.
· Hill Sprints
· Circuit training with or without weights or (high intensity)
Low-Intensity
· Low-intensity training like running, biking, hiking or rowing.
· Load bearing walks, i.e., weighted rucksack or wear a plate carrier with weighted plates while maintaining a fast-pace walk.
Numerous trusted sources discuss the importance of maintaining lean muscle while shedding visceral fat, which by consistently training, this goal is gradually being met, so-long as we’re not over-consuming fats and calories.
According to Dr. Matthew Kampert, DO, MS, “You want to aim to decrease your body fat percentage, while preserving lean muscle mass,” - Dr. Kampert.
“If we improve that VO2Max, we decrease your risk of having a cardiovascular event because what it shows is that you improved your cardiovascular health if you’re able to improve that VO2Max,” - Dr. Kampert.
To conclude:
We should be actionable towards improving and maintaining our VO2Max, as it helps us tp physically live a higher quality life:
· Run further
· Run faster
· Improved self-esteem,
· Bolstering immune health
· Healthier physical appearance
· Be able to do basic activities with ease
· Achieve that “feel-good” feeling
· Most likely will help us live longer
Hopefully, this helps get you started at improving your VO2Max!
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