VO2Max - Maximal Oxygen Consumption Part 1
Maximal Oxygen Consumption, or VO2Max for short, is a measure of the body’s ability to absorb, deliver and utilise oxygen during physical activity and exercise. But for whom is this important?
VO2 Max for the Weekend Warrior
Definition: ‘Weekend Warrior’ (noun) – a busy professional who works hard during the week, but also plays hard, grasping any opportunity outside of work to push themselves with a long run, hike, or bike ride. They are often on the waiting list for a Marathon or Iron Man.
For intense endurance events, like a Marathon, your finish time will be hugely influenced by your VO2max. This is because the pathways in the body responsible for generating energy during long activities are reliant on oxygen, and thus your ability to deliver and utilise it is of utmost importance. It is therefore considered an essential aerobic performance indicator, and thus your training programme and planned finish time should be built and planned around your current and projected VO2max.
VO2 Max for the Health Enthusiast
Definition: ‘Health Enthusiast’ (noun) – those who value the benefits of regular exercise, and do so to improve their health vital signs, to help them enjoy life and age functionally.
VO2max is often considered through the lens of the elite athletic population, but extensive research has observed the ability of appropriate training programmes to reduce the decline in VO2max associated with aging, helping to maintain functional capacity. Its vitality cannot be overstated, nor the benefit of measuring and tracking it.
Measuring VO2Max
If you’re not measuring, you’re guessing. And unfortunately, measuring VO2max isn’t as simple as counting reps. Fortunately, Club51 has access to state-of-the-art technology, with trained professionals who know how to measure VO2max. The VO2 Master, is available at our Marylebone site, and, unlike other technology on the market, is totally portable. This means that VO2 max data can be recorded during any mode of endurance activity, which is particularly beneficial for multi-modal events, like a Triathlon or Iron Man Races.
How to improve your VO2max
- Direct VO2 Max Training Methods – To improve your aerobic capacity, you must engage in endurance training that appropriately challenges you. You can do this with interval style training, like a HIIT workout, or with long continuous endurance sessions, like a long run or cycle. If you are strapped for time, a time-efficient HIIT workout may be best. Suppose you are training for a particular endurance event, like a marathon. In that case, a long continuous run is more suited, to satisfy the need for performance specificity (training that is specific to the exercise goal).
- Indirect VO2 max Training Methods – The biggest mistake people make when trying to get fitter, is assuming that to get better endurance, all you need to do is train your endurance. However, our ability to train harder, and thus challenge our aerobic system, is also affected by other motor qualities, like relative strength and power. It is therefore best to supplement your endurance work with strength training and plyometrics.
Informed training and exercise decisions are a progress shortcut. It takes the guess work away and allows you to use your time more efficiently. If you would like to take control of your fitness, get yourself a VO2 Master Appointment booked so you know where best to focus your time and effort in and out of the gym.
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