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What is V̇O₂ Max?
What is V̇O₂ Max?
VO₂ max is the maximum amount of oxygen that a person can use during an intense or maximal exercise. V stands for volume, and O₂ means oxygen. VO2 max is expressed either as an absolute rate in (for example) liters of oxygen per minute (L/min) or as a relative rate in (for example) milliliters of oxygen per kilogram of the body mass per minute (e.g., mL/(kg·min)). You can easily calculate your V̇O₂ max by measuring your pulse during intense exercise for 20 seconds and then multiplying that number by 3. After that, divide your maximum heart rate by your resting heart rate and multiply that number by 15.3.
VO₂ max is the maximum amount of oxygen that a person can use during an intense or maximal exercise. V stands for volume, and O₂ means oxygen. VO2 max is expressed either as an absolute rate in (for example) liters of oxygen per minute (L/min) or as a relative rate in (for example) milliliters of oxygen per kilogram of the body mass per minute (e.g., mL/(kg·min)). You can easily calculate your V̇O₂ max by measuring your pulse during intense exercise for 20 seconds and then multiplying that number by 3. After that, divide your maximum heart rate by your resting heart rate and multiply that number by 15.3.
How can I train VO₂ Max?
First, you can start training at a high intensity. This is not something to do everyday as it is extremely tiring, but most coaches recommend between 90-95 percent of your max heart rate for these exercises. You can approximate your max heart rate by subtracting your age from 220, but it is not always super accurate. Because going at your maximum for a long time is taxing, it is better to train intervals. These intervals consist of max heart rate and periods of rest. It is important to keep challenging yourself as things will only get easier with time.
What are some exercises I can use for VO₂ Max?
Take the stairs instead of the elevator– it may seem silly, but the more you take the stairs, the easier it will get and the less out of breath you’ll be later ;)
Go for a run– try to go fast and keep your heart rate as high as possible. After all, VO₂ max is just cardio ability.
Swimming is a great way to improve your VO₂ max, as it takes away the amount you can breathe and really helps with breath control in other aspects of your life. As a swimmer and water polo player myself, I might be a little biased, but i think that swimming on fast intervals with a longer breathing pattern is one of the best things you can do.
What can VO₂ Max help with?
V̇O₂ max can help with your overall cardiovascular health if you are not an athlete. If you are an athlete, however, it will help improve your stamina in games or meets and will make you a better player overall. For example, in water polo, if you can sprint for a long time and then recover quickly while treading water during the period in between quarters, then your VO₂ max is good.
What should my VO₂ Max look like?
Here are two handy dandy charts from the internet(fitnescity.com):
Written by: Claire
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