Have you heard of VO2 max? Do you know what this is about? This number is related to your physical condition. Below you will see how you can improve it to have the best physical condition of your life.
What is VO2 max?
VO2 max is defined as the maximum oxygen intake of our body, i.e. the maximum volume of oxygen that a person’s tissues can consume during physical exercise, per unit of time.
It is measured in milliliters (ml) of oxygen we use for each kilogram of body weight per minute. The number records the heart, lungs, circulatory system and muscle cells working independently and together.
It is a number that describes our physical condition. The greater the oxygen intake, the greater our cardiorespiratory endurance and our overall fitness.
In fact, according to research, this number could also be a sign of longevity, as higher VO2 max has been linked to lower resting heart rates and a reduction in heart attacks. On the other hand, low VO2 max has been linked to atherosclerotic cardiovascular disease.
You understand that it is an important number to which we must pay attention.
The proper and most accurate way to measure your body’s maximum oxygen uptake is to perform an ergometric test performed on a bicycle or treadmill, with an expert who can also analyze and explain the test results to you. your.
A good VO2 max depends on your age, your genes, your gender, your weight and many other factors.
The higher your VO2 max, the better your body can take oxygen from the air and deliver it to your muscles. The more oxygen your muscles get, the more nutrients can be converted into molecular fuel, or ATP, which your muscles can then use.
How can you increase it?
To increase your VO2 max, you need to make your heart muscle stronger and pump more blood. You can achieve this by doing resistance exercises such as:
- Run
- Swimming
- Bike
- High Intensity Interval Training (HIIT)
What is more effective than these?
Research suggests that HIIT training is the shortest way to increase your VO2 max, as training at around 90% of your maximum heart rate will boost it, although training in heart rate zone 2 helps improving your physical condition gradually.
Of course, resistance training, which increases your muscle mass, helps you improve your body’s maximum oxygen uptake.
However, before starting any form of exercise you must consult your doctor.
