VO2 Max: Definition, Effects, Improvement!

V - Volume O - Oxygen

VO2max (maximal oxygen uptake, maximal aerobic power) is the maximal rate of oxygen that can be used in maximal work!

Some numbers

For elite athletes such as distance runners, racing cyclists or cross-country skiers, Max VO2 can reach up to 90 mL / kg / min. But it is not normal for sedantery people.

Sedantery man       -    35-40 mL/kg/min Sedantery woman  -    27-30 mL/kg/min Active man              -    42.5-46.5 mL/kg/min Active woman         -    33-36.9 mL/kg/min High Performance Level man    > 85 mL/kg/min High Performance Level woman  >  77 mL/kg/min

FACTORS that we can't count!!!

Maximum oxygen capacity depends on many factors;

Heart Lungs Red Blood Cells  Muscle Capasity Age Gender Condition Level Altitude 

For running or cycle program: Choose your set number! 1 min high intensive 2 min jog 30 sec sprint 2 min jog Repeat!!!

In addition to aerobic exercises, interval trainings also increases your maxVO2 capacity. Be aware of that.

DON'T FORGET TO TEST YOUR MAX VO2 TO MEASURE YOUR LEVEL!!!

Then you can schedule a training program that has some benefits for you!!!