VO2 Max

Last weekend, Dr. Anita gave a talk on VO2 Max. She even had a handout! VO2 max is a measure of one’s aerobic fitness. But it goes way beyond that. Read on…

According to Wikipedia, “VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption as measured during incremental exercise.” It’s an effective way to measure an individual’s aerobic fitness and endurance capacity. Let’s just say you want a good score. And you can train to improve it — your score can improve with training. But it also decreases with age.

If you want to learn more about VO2 Max, visit the Wikipedia page or try a google search. There is a ton of good information out there.

Last Saturday, Dr. Anita LeBlanc spoke briefly on VO2 MAX. If you weren’t there, check this out:

Oxygen uptake measures how efficient your body is and gives you an assessment of your fitness level. In a clinical setting, you can receive continuous data because of the instruments used to get this figure. This typically requires a treadmill and wearing a mask with a breathing tube connect to oxygen and carbon dioxide analyzers to measure consumption and output. For us at Portland Fit, we can use indirect method for deriving the maximum oxygen uptake. Either way, you will have a means of measuring fitness which you can then use to improve your oxygen uptake and performance.

Again, here are a few ways of measuring your VO2 max:

Uth–Sørensen–Overgaard–Pedersen estimation (requires HR monitor)
VO2 max = 15 (HR max/HR rest)
*(HRmax) is max heart rate and (HRrest) is resting heart rate

Cooper test (requires GPS or app such as “Nike Running” or ” RunKeeper” or “My Run”)
VO2 max = (d12 – 505/ 45)
* d12 is distance (in metres) covered in 12 minutes.

Resting Heart Rate (requires HR monitor)
VO2 max = 15.3 x (MHR/RHR)
*MHR = Maximum heart rate (beats/minute) = 208 – (0.7 x Age)

3 Minute Step Test (requires HR monitor)
Males: VO2 max = 111.33 – 0.42H Females: VO2max = 65.81 – 0.1847H
*H = Heart rate (in beats/minute) after test completion

1.5 Mile Run-Walk Test (requires stop watch/timer)
VO2 max = 483/T + 3.5
*T = Test completion time (in minutes)

For those who interested in cardio training via Heart rate, here is a great break down of training you can use TAKEN FROM WEBEFIT.COM:

60% to 70% is the Energy Efficient or Recovery Zone. Training within this zone helps increase your aerobic capacity, develops basic endurance, burns fat and allows your body to replenish glycogen* that has been depleted during faster paced workouts.

* Glycogen is the main form of carbohydrate storage in humans and is readily converted to glucose satisfy the body’s energy needs.

70% to 80% is the Aerobic Zone. Train in this zone and you will develop your cardiovascular system improving your body’s ability to transport oxygen.

80% to 90% is the Anaerobic Zone. If you train in this zone the amount of fat your body burns is greatly reduced and glycogen stored in your muscles is the predominant energy source your body will use. One of the negative side effects of burning glycogen is the buildup of a runner’s worst enemy, lactic acid. As lactic acid builds up you will experience a rapid rise in heart rate and a slowing of your running pace.

90% to 100% is the Red Line Zone and also known as your VO2 Max. Training in this zone is possible for only short periods of time. It develops fast twitch muscle fibers and helps develop speed. This zone is reserved for the very fit and INTERVAL TRAINING only.

If you have any questions please call Active Living Chiropractic BEAVERTON Location 503-644-2225 or HILLSBORO location 503-718-7991.

Live well. Live active.

See you Saturday,
Dr. Anita LeBlanc