Content
The maximum VO2 corresponds to the volume of oxygen consumed by the person during the performance of an aerobic physical activity, such as running, for example, and is often used to assess the physical fitness of an athlete, since it represents the aerobic capacity of a person in the best way. person.
The acronym VO2 maximum stands for Maximum Oxygen Volume and specifically expresses the body's ability to capture oxygen from the atmosphere and deliver it to muscles during physical exertion. The higher the VO2, the greater the capacity to take available oxygen from the air and get it to the muscles efficiently and quickly, which depends on the person's breathing, circulatory capacity and training level.
High maximum VO2 is related to health benefits such as lower risk of cardiovascular disease, cancer, depression and type 2 diabetes, especially due to healthy habits and physical conditioning.
What is normal VO2
The maximum VO2 of a sedentary man is approximately 30 to 35 mL / kg / min, while the most famous marathon runners have a VO2 max of approximately 70 mL / kg / min.
Women have, on average, a slightly lower VO2, varying between 20 to 25 mL / kg / min in sedentary women and up to 60 mL / kg / min in athletes because they naturally have a greater amount of fat and less hemoglobin.
People who are sedentary, that is, who do not practice physical activity, can improve their VO2 faster, however, people who are already well trained and who practice physical activity regularly, may not be able to increase their VO2 much, although it can improve their performance in a general way. This is because this value is also related to the person's own genetics, which is why certain people are able to increase their VO2 in relatively little training time.
In addition to VO2 being related to genetics, it is also influenced by the person's age, ethnicity, body composition, training level and type of exercise performed.
VO2 max test
1. Direct testing
To measure VO2, you can perform the ergospirometry test, also called the pulmonary capacity test or the exercise test, which is performed on a treadmill or exercise bike, with the person wearing a mask on the face and with electrodes glued to the body. This test measures maximum VO2, heart rate, gas exchange on breathing and perceived exertion according to training intensity.
The test is usually requested by the cardiologist or sports doctor to evaluate athletes, or to assess the health of people who suffer from lung or heart problems, and in some cases, the amount of lactate in the blood is also measured at the end of the test.
See also which heart rate is ideal for weight loss.
2. Indirect testing
The maximum VO2 can also be estimated indirectly through physical tests, as is the case of the Cooper test that evaluates aerobic capacity, through the analysis of the distance covered by the individual during 12 minutes, while walking or running at maximum capacity.
Once the values are noted, it is necessary to make a calculation using an equation, which will give the individual's maximum VO2 value.
Learn how the Cooper test is done and see how to determine the maximum VO2.
How to increase the maximum VO2
To increase the maximum VO2 it is necessary to increase the physical training because it improves the physical conditioning, making the body better capture the oxygen using it in the best way, avoiding fatigue. Normally, it is only possible to improve VO2 max by about 30% and this improvement is directly related to the amount of body fat, age and muscle mass:
- Amount of fat: the less body fat, the greater the VO2;
- Age: the younger the person, the higher their VO2 can be;
- Muscles: the greater the muscle mass, the greater the capacity of VO2.
In addition, strong training with at least 85% of heart rate also helps a lot to increase the VO2 rate, but as this is a very strong training, it is not recommended for anyone who is starting physical activity. To start a physical activity and increase VO2, a lighter training is recommended, with about 60 to 70% of VO2, which should always be guided by the gym trainer. In addition, an option to improve VO2 is through interval training, performed at high intensity.