Unravelling VO2 max

What is VO2 max and what is it used for?

VO2 max is the maximum volume (V) of oxygen (O2) your body can consume. A VO2 max score is a little like horsepower in a car - it's a measure of the capacity your body (engine) has to use oxygen when exercising. If you have a high VO2 max, you have a big engine. VO2 max has three primary  components:

• Lung capacity and heart volume: The more oxygen your lungs can intake and the more oxygenated blood your heart can pump, the higher your VO2 score.

• Capillary delivery: The more oxygenated blood your circulatory system can transport to your muscles, the higher your VO2 score.

• Muscle efficiency: The more your muscles can extract and use oxygen from your blood, the higher your VO2 score

VO2 max is the number of millilitres of oxygen you use per kilogram of body weight in one minute (ml/kg/min), though you often see it stated simply as a single number, and without its unit of measurement. It's mainly done in a lab setting where a subject performs an activity on a treadmill or stationary bike while his oxygen consumption, heart rate, and other variables are monitored. The test gradually increases in intensity until the subject reaches his exhaustion level, allowing healthcare professionals to determine subject's aerobic capacity. It's an essential tool for tracking Cardiovascular Respiratory Fitness of athletes, fitness enthusiasts, and individuals looking to improve their cardiovascular health.

VO2 max is often correlated with endurance performance in activities like running, cycling, and swimming. Knowing your VO2 max can help predict your potential for success in these activities and

guide training strategies to improve performance.

VO2 max testing

involves specialized equipment and protocols

• Laboratory testing: This method involves using a metabolic cart and a breathing mask to analyze oxygen consumption and carbon-dioxide production during incremental exercise on treadmill or a stationary bike. Gas analyzers capture the composition of inhaled and exhaled air, allowing for precise VO2 max prediction.

• Field testing: These tests provide practical estimates of VO2 max. Some of the common field tests are Coopper 12 min run test, 1.5 mile run, beep test which assess aerobic fitness based on performance in specific activities.

• Wearable Technology: wearable fitness technologies such as heart rate monitors and smart watches allow for VO2 max estimation based on heart rate data, exercise intensity and other variables.

Importance of VO2 max testing

VO2 max testing serves various critical purposes

• Fitness Assessment: Provides an objective measure of cardiovascular fitness and aerobic capacity, helping individuals to understand their current fitness levels and setting realistic fitness goals.

• Performance prediction: VO2 max serves a predictor of endurance performance. Higher VO2 max values are associated with better performance in endurance sports like running, swimming and cycling.

• Health Monitoring: VO2 max is linked to cardiovascular health. Higher levels correlate to reduced risk of cardiovascular diseases. Regular VO2 max assessments can be a part of preventive health measures.

Training methodology to improve VO2 max

Fitness professionals can prescribe aerobic exercise by individualising training zones like Zone 1, Zone 2, Zone 3, Zone 4 and Zone 5 with a particular heart rate intensity depending upon an individual's VO2 max, training age and current level of fitness, such as aerobic and anaerobic thresholds, to optimize training programs and improve overall fitness. Overall, VO2 max testing serves as a comprehensive tool for assessing fitness levels, guiding training programs, predicting performance, and monitoring health.

Training for VO2 max

Improving VO2 max involves targeted training strategies that enhance cardiovascular fitness and oxygen utilization efficiency:

• Aerobic Exercise: Engaging in exercises like running, swimming, cycling at moderate to high intensities strengthens the cardiovascular system, increases oxygen delivery to the muscles and boosts VO2 max.

• Strength Training: Incorporating resistance training into a fitness regimen improves overall metabolic efficiency and oxygen utilization during exercise, which indirectly benefits VO2 max.

• Interval Training: High-intensity Interval Training alternates between short bursts of high-intensity exercise and periods of rest or low-intensity activity. This approach challenges cardiovascular system, leading to adaptations that improve VO2 max.

• Altitude Training: Training at higher altitudes where oxygen availability is lower stimulates physiological adaptations, including increased red blood cell production and improved oxygen uptake, which can lead to enhanced VO2 max upon returning to lower altitudes.

Benefits of improved VO2 max

• Cardiovascular health: Improved VO2 max is associated with a healthy cardiovascular system, lower blood pressure, reduced resting heart rate and enhanced cardiac function which contributes to overall heart health and longetivity.

• Enhanced endurance: Individuals with higher VO2 max values can sustain prolonged periods of high-intensity exercise without fatigue, which translates to improved endurance performance in sports and activities requiring stamina.

• Metabolic benefits: Higher VO2 max reflects greater metabolic efficiency, which includes improved energy production pathways and utilization of fats and carbohydrates during exercise, which may aid in weight management.

• Better athletic performance: Athletes from all the disciplines thrive to increase their VO2 max values as it directly correlates with their ability to perform at higher intensities for a longer duration.

To conclude

VO2 max is a crucial measure for fitness, sports performance and health assessment. Its measurement and understanding provide valuable insights into an individual's physiological capabilities and guide the development of effective training strategies. By incorporating proper nutrition, targeted exercises, smart training methodologies, individuals can work towards enhancing their VO2 max, unlocking greater potentials in both athletic endeavours and overall well- being. VO2 max testing not only empowers individuals to optimise their fitness goals but alsoplays an important role in promoting cardiovascular health and longetivity.

Chinmay Koban, Shantanu Dhiwar and Tejasvini Yadav have collaborated on the article. They are strength and conditioning coaches.