VO2 max: what is it and what does it say you?

VO2 max is a key indicator of how it is with your condition. VO2 max measures the maximum amount of oxygen you can take in every minute. VO2 max, also referred to as maximal oxygen is a good indicator of the fitness of the cardiovascular (heart) and respiratory (breathing) system. It is an estimate about how the body’s oxygen is used in order to supply energy – and is closely related to the functional capacity of the heart.

VO2 max is often expressed in absolute terms, which means the number (mili) liter of inhaled oxygen per minute (mL / min). It is better, however, to relate the maximum oxygen uptake also to the body weight, (mL / min / kg) so that they can be compared with sportsmen / athletes with each other (although there is no linear relationship between VO2 max and body weight).
This parameter is expressed in milliliters of inhaled oxygen per kilogram of body weight (ml / kg / min). VO2 max varies from person to person and can reach 80 or even 90 mL / kg / min for well-trained endurance athletes. VO2 max values ​​of trained persons almost 2x as high as those who do not exercise.
What does your VO2 max?For runners and other endurance athletes VO2 max gives an indication of the aerobic endurance. In other words, how well the body is able to get the inhaled oxygen to be converted into energy.
High VO2 max values ​​require good cooperation of the various physiological systems that ensure the supply, transmission, recording, and the use of oxygen.
Oxygen transport system
VO2 max says something about the functioning of the heart lung system (cardiorespiratory system), and – if adopted – is the best indicator for determining one’s fitness. The higher the VO2 max, the more efficient the body oxygen is used to be able to provide energy (in the form of movement).
Theoretically, the more oxygen you breathe during strenuous exercise,The more ATP can release the body in order to provide effort. This is often the case with well-trained athletes with high VO2 max values.
What determined my VO2 max?Although your VO2 max is trainable, it also depends on several other factors.
Women are generally shorter than men and have a different height. In addition, body composition differs between men and women (women have a higher fat content). And there are differences in blood volume and hemoglobin concentrations.

VO2 max
These differences have men about a 10 to 15% higher VO2 max than women. Weight also affects; the heavier you are (the higher the percentage of fat), the lower the maximum recordable oxygen capacity.
Age is also crucial, the older you get, the lower the maximum oxygen uptake is (Rogers et al, 1990). Average VO2 max drops by about 0.5-1 .-% per year after the age of 35 years. This is due to a decrease in the maximum heart rate and maximum displacement.
Furthermore you ‘genes’ also an important influence. This not only has to do with whether you are a man or woman. Also, your physique is decisive in this.
People with relatively more slow muscle fibers (type I muscle fibers), have a higher capacity and more mitochondrial oxidative enzymes. This ensures that more oxygen is used in the body (with respect to high-speed type II muscle tissue). Also, the joint function of the heart and the lungs to determine how well the body is able to transport the oxygen to the muscles. It appears that the supply of oxygen to the active muscle is a limiting factor for the amount of VO2 max (Saltin and Rowell, 1980).
Determine your VO2 maxCurious about your own maximal oxygen? It absolutely does not have to be difficult to determine. Although one method of course is more accurate than the other, a simple formula already gives a good indication of how it is with your condition.
Danish researchers have developed a formula based on the maximum and resting heart rate. So you decide to share your own VO2 max by your maximum heart rate by multiplying your resting heart rate and this number by 15. The formula: VO2 max = 15 * (HR max / HRrest) where HR max is the maximum heart rate and resting heart rate HRrest. VO2 max values
For runners, it is nice to get an estimate of VO2 max onCooper the basis of the test. Where within 12 minutes should be made as long as possible distance. Your VO2 max is then estimated based on (d12-505) / 45 where d12 the distance (in meters) within 12 minutes.
VO2 max differs from person to person. To a large extent this is genetically determined, but through training (mainly endurance training), you can significantly increase your VO2 max. Well-trained athletes have a VO2 max value 62% higher than that of someone with a sedentary lifestyle that does not sport

Leave a Reply