Learning how to increase VO2 Max is a good first step if you often find yourself out of breath when climbing stairs or exercising. VO2 Max itself refers to the body's maximum capacity to utilize oxygen during high-intensity physical activity.
The higher the value, the better a person's endurance and cardiorespiratory fitness. So, what factors affect VO2 Max, and how can you increase it? Learn more about it in this article.
What Is VO2 Max?
VO2 Max is the maximum volume of oxygen that the body can absorb and utilize during intense exercise. The abbreviation stands for Volume (V), Oxygen (O2), and Maximum (Max), and is measured in milliliters per kilogram of body weight per minute (ml/kg/min).
VO2 Max is a key indicator of cardiovascular fitness and also reflects overall health. VO2 Max itself involves three body systems working together, namely:
- Respiratory system: The lungs take in oxygen from the surrounding air.
- Cardiovascular system: The heart and blood vessels pump and deliver oxygen to muscle tissues.
- Muscular system: Muscle cells absorb oxygen from the blood to burn carbohydrates and fat for energy.
Everyone has a different VO2 Max value because age, sex, fitness level, and even altitude at the time of testing influence it. It also tends to decrease with age.
For reference, adults who are rarely physically active generally have an average VO2 Max of around 30–40 ml/kg/min. However, for professional endurance athletes, such as marathon runners or cyclists, the figure can rise dramatically to 70–90 ml/kg/min.
Read also: 5 Types of Strength Training to Boost Your Fitness!
Why Is VO2 Max Important?
VO2 Max matters not only for athletes but also for overall health and fitness. Here are several reasons why VO2 Max is important:
- Improves heart efficiency: With a high VO2 Max, the heart can pump blood more efficiently, so the resting heart rate tends to be lower.
- Prevents premature fatigue: When VO2 Max is good, the body can produce energy more efficiently, making you less likely to tire easily during activities or exercise.
- Reduces the risk of metabolic diseases: With optimal aerobic capacity, the body can better regulate blood sugar levels, which may reduce the risk of type 2 diabetes and metabolic syndrome.
How to Increase VO2 Max
Increasing VO2 Max matters, especially for aerobic athletes looking to improve competitive performance, but anyone can benefit. Here are several recommended ways to help increase VO2 Max:
1. Interval Training
Interval training can be one of the best options for increasing VO2 max. This method can produce more effective results than regular, long-duration exercise at a constant intensity.
Interval training involves combining short sessions of high-intensity activity with alternating periods of rest.
2. Exercise at High Intensity
Another way to increase VO2 Max is through high-intensity exercise. Some running coaches recommend training until your heart rate reaches 90–95% of your maximum.
Nevertheless, consult a healthcare professional or professional trainer before planning high-intensity workouts, especially if you have certain medical conditions.
Read also: 15 Equipment-Free Cardio Exercises You Can Do at Home
3. Gradually Increase Exercise Frequency
Gradually increasing exercise frequency and intensity is also an important step in raising VO2 Max. As the body becomes accustomed to exercise and becomes more well-trained, fitness and VO2 Max improvements usually slow because the body has adapted.
Therefore, periodically increase frequency, extend duration, or increase movement speed compared with your previous training performance to keep improving.
4. Combine Interval and Continuous Training
Although interval training produces better results for increasing VO2 Max, combining it with continuous training is more effective than focusing on just one.
Nonetheless, keep in mind that this combined training program is fairly intense. Therefore, it is more recommended for those who are already in good physical condition.
5. Run 5K and 10K
Training to improve your 5K and 10 K times can also help increase your VO2 Max. For runners, knowing how quickly you can complete these two distances can be very useful.
This is because 10K running speed generally corresponds to an intensity approaching 90–95% of maximum heart rate (HRmax). Meanwhile, 5K running tends to be slightly higher, approaching 95–98% of HRmax. Nevertheless, this can vary from person to person.
6. Strength Training
Greater muscle mass naturally requires more oxygen. By regularly training your muscles, you can help your body use available oxygen more efficiently during physical activity.
7. Get the Right Nutritional Intake
It is important to understand that consuming certain foods or supplements will not directly increase your VO2 Max score instantly. Instead, this step supports stamina and optimizes the body's performance during exercise.
Moreover, additional nutritional intake should certainly not be used as a substitute for a healthy, balanced diet. Some types of supplements you may consider to support endurance during training include:
- Beetroot juice.
- Protein.
- Iron supplements.
- Beta-alanine-containing foods or supplements.
Understanding how to increase VO2 Max can help you achieve optimal exercise performance.
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Read also: Functional Training: Definition, Benefits, and Its Types
