Have you heard of VO2? This is one of those fitness terms that seems to be popping up all the time. So, I thought we should define it and I needed a “V” topic!😊
This is the volume of oxygen consumed when you exercise.
It is often expressed as VO2 max. This is a measurement of the maximum oxygen an athlete can use during intense exercise. It is basically a measurement of aerobic endurance, and the athletes’ overall cardiovascular fitness.❤️
This is not just for elite athletes. If you have had a stress test at the doctors office, you may have had this assessment.
How it is measured
The athlete, or patient, performs an exercise, usually riding a stationary bike, or running on a treadmill. The oxygen content is measured in the volume of air that is inhaled and exhaled. Remember, CO2 is exhaled and therefore contains oxygen molecules.
The test is 10 to 15 minutes and the athlete is required to raise the speed and intensity of the exercise until the point of muscle fatigue. The test must be performed in a lab with the measurement taken with the correct equipment, your Garmin reading is not accurate. Garmin, and other heart monitors can only track your heart rate, and then use your weight, gender, age and height to calculate your VO2, which is off by a large factor!
The VO2 max is the point where aerobic metabolism stops and anaerobic metabolism begins, muscle fatigue follows quickly. Have you ever had a cramp when swimming or running? It hurts!😩 that is the point we are talking about.
Can it be altered?
While there is a strong genetic component, your VO2 max can be increased through proper training. Age, gender and altititude can also affect your VO2 consumption.
To give you an idea of what we are talking about, the averge sedentary person has a VO2 max of 35 ml/kg/min and elite endurance athletes are around 70 ml/kg/min.
Remember Lance Armstrong? At his peak, his VO2 Max was 85 ml/kg/min. He was able to manipulate his VO2 by increasing the number of red blood cells (which bind and carry oxygen). He took EPO, erythropoietin, which stimulates the formation of red blood cells. This was especially helpful when cycling in the mountains were there is less oxygen at high altitudes.
Of course, he also tested positive for other substances as well, and won the Tour de France seven times before having his titles and medals stripped. Cycling is notorious for blood doping with EPO, and most riders complain that they cannot compete with the athletes who use performance enhancing drugs.
I hope this helps you the next time you see this in your health and fitness reading, which I am sure you are doing regularly!😇