VO2 max is a common buzzword that’s been picking up popularity among modern fitness enthusiasts. It’s actually a performance metric, with elite runners having more VO2 than regular runners.
Read more to understand what VO2 is, why it matters, and how you can boost it to stay at the top of your game!
What is VO2 Max?
VO2 is an abbreviation used for maximum oxygen consumption rate.
V = volume, O2 = oxygen, and max = maximum.
VO2 is the indicator of the “aerobic capacity” or the cardiovascular fitness of an athlete. The higher your VO2 max, the more oxygen you can use during aerobic activity, such as running.
Now, why is your VO2 max so important? Find out in the next section.
Why VO2 Matters?
Oxygen is the key fuel your muscles need during cardiovascular activities. Your muscles consume oxygen mixed with carbs and fats to produce energy for muscular contractions.
So, the more oxygen you’re able to consume, the more muscles you are able to work up! With high muscle contractions, you are able to run faster.
VO2 max is affected by:
- Genetics
- Age (it declines 9-15% per decade)
- Training influence
The good news is that if you’re an untrained athlete, you can expect higher gains in your VO2 max as compared to the well-trained ones.
One of the biggest advantages of improving your VO2 max is that it can help mitigate age-related losses.
How to Boost Your VO2 Max?
You can enhance your cardiovascular fitness through healthy lifestyle choices and regular workouts, thereby boosting your VO2 max.
Some ways to improve your VO2 max are:
- Do endurance training:It may appear counterintuitive, but if you run at a slower pace, you can actually improve your aerobic capacity. This works because a slow pace means you’ll be doing the same activity for much longer. It also puts much less stress on your body.
Make endurance training a major part of your weekly schedule to boost your VO2 max.
Some athletes also take fitness electrolyte powder before running to enhance stamina and last longer during intense sessions.
- Interval training: Instead of doing steady-state cardio endurance training, doing interval training can boost your heart health in less time. Experts say that you cannot work at your VO2 max for extended periods, as it will rapidly drain your energy.
But light exercise between intense efforts, like jogging or walking, can help you sustain for longer periods.
Here’s how to do this time of training:
- Warm up your body by walking or jogging for 5 minutes.
- Speed up for 20 to 30 seconds.
- Go back to jogging or walking until your breath slows and you feel recovered.
You can support your VO2 max during workout sessions with the best pre workouts. The performance-based ingredients in them can also increase endurance and delay muscle fatigue.
To Sum Up
VO2 max is your body’s ability to consume oxygen, essentially during high-intensity aerobic activities. It is greater in trained athletes. You can also increase your VO2 max to support better oxygen delivery to your muscles. Endurance and interval training can also get your heart pumping faster and improve your VO2 max. Additionally, you can consult a fitness expert for personalised guidance on supplements to increase your VO2 max.
