What is VO2 Max that every runner mentions?

Runners always use VO2 Max as a reference index for training performance (illustrative photo).

What is VO2 Max?

VO2 Max (Volume of Oxygen Maximum) is a measure of the maximum amount of oxygen the body can absorb and use during high-intensity exercise. Measured in milliliters of oxygen consumed per minute per kilogram of body weight (ml/kg/min), VO2 Max reflects the ability of the cardiovascular, respiratory and muscular systems to transport and use oxygen.

Why is VO2 Max important for health?

VO2 Max is not simply a number that represents athletic performance, but also an important indicator of overall health.

Some reasons why VO2 Max is important:

- Assess cardiovascular health: VO2 Max is closely related to the heart's ability to pump blood. People with high VO2 Max often have a healthier cardiovascular system, better blood circulation and oxygen supply to organs.

- Disease prevention: Research shows that people with low VO2 Max are at higher risk of cardiovascular disease, type 2 diabetes, and obesity.

- Increased longevity: A high VO2 Max is associated with a longer lifespan. The ability to transport oxygen efficiently helps maintain organ function and slows down the aging process.

VO2 Max index of an ultra marathon athlete (Photo: Bao Khanh).

What does VO2 Max mean in training?

VO2 Max is a very important index in assessing sports performance, especially in endurance sports such as running, cycling, swimming:

- Training performance: People with high VO2 Max have the ability to maintain higher training intensity for longer periods of time. This is extremely important for professional athletes.

- Increase training efficiency: VO2 Max is a tool to measure progress during training. Increases in this index reflect improvements in the ability to absorb and use oxygen, thereby increasing endurance and productivity.

- Build a training program: Based on the VO2 Max index, coaches can adjust personal training programs, helping to optimize physical development while ensuring safety for the body.

How to improve VO2 Max?

VO2 Max can be improved through regular, high-intensity exercise. Here are some ways to increase it:

- High intensity interval training (HIIT): HIIT is a training method that alternates between high intensity periods and short rest periods, helping to optimize the ability to absorb and use oxygen.

- Endurance training: Endurance exercises such as running, cycling or swimming over long periods of time can help increase the efficiency of the heart and lungs, thereby improving VO2 Max.

- Weight training combined with cardio: The combination of weight training and cardio exercises (exercises with repetitive movements such as jogging, jumping... that increase heart rate) helps strengthen muscles and improve the body's ability to consume oxygen.

How to measure VO2 Max?

There are many ways to measure VO2 Max, from at-home methods to professional lab methods:

- Professional method: The most accurate VO2 Max measurement is usually done in laboratories, where the exerciser must run or cycle on a machine while wearing a mask that measures the amount of oxygen inhaled and CO2 exhaled.

- Use a smart wearable: Some smart watches have the ability to estimate VO2 Max based on heart rate and activity data. While not as accurate as professional methods, this is a convenient way to track your progress.

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Conclude

VO2 Max is not only an indicator of athletic ability but also an important measure of overall health.

Maintaining and improving VO2 Max through regular exercise can help reduce disease risk, increase endurance, and improve quality of life.

Therefore, understanding and paying attention to this index is necessary for both sports enthusiasts and those who want to improve their overall health.

Source: https://dantri.com.vn/suc-khoe/vo2-max-la-gi-ma-nguoi-tap-luyen-chay-bo-nao-cung-nhac-toi-20241003084608940.htm