The term VO2 max stands for maximum oxygen consumption (international designation - VO2 max) and denotes the limiting ability of the human body to saturate muscles with oxygen and the subsequent consumption of this oxygen by the muscles for energy production during exercise with increased intensity. The number of red cells in the blood, enriched with oxygen and feeding the muscle tissue, increases with the expansion of the circulating blood volume. And the blood volume and plasma content directly depend on how well developed the cardio-respiratory and cardiovascular systems. The VO2 max is of particular importance for professional athletes, because its high value guarantees a greater amount of energy produced aerobically, and therefore, greater potential speed and endurance of the athlete. It should be borne in mind that the IPC has a limit, and each person has his own. Therefore, if an increase in the maximum oxygen consumption for young athletes is a natural phenomenon, then in older age groups it is considered a significant achievement.
How can you determine your IPC
The indicator of the maximum consumption of O2 depends on the following indicators:
- maximum heart rate;
- the volume of blood that the left ventricle is able to transfer to the artery in one contraction;
- the volume of oxygen extracted by the muscles;
Exercise helps the body improve the last two factors: blood and oxygen volumes. But the heart rate cannot be improved, power loads can only slow down the natural process of stopping the heart rate.
It is only possible to measure the maximum oxygen consumption with detailed accuracy under laboratory conditions. The study proceeds as follows: the athlete stands on the treadmill and begins to run. The speed of the simulator gradually increases, and the athlete thus reaches the peak of his intensity. Scientists analyze the air that comes out of the runner's lungs. As a result, the MIC is calculated and measured in ml / kg / min. You can independently measure your VO2 max using data on your pace, speed and distance during any competition or race, although the data obtained will not be as accurate as laboratory data.
How to increase your VO2 max
In order to maximize your O2 consumption, your workouts should be as close to your current VO2 max as possible, that is, around 95-100%. However, such training requires a fairly long recovery period compared to recovery or aerobic running. For beginners in sports, it is not recommended to do more than one such workout per week without going through a long-term basic set of training in the aerobic zone. The most effective are training exercises of 400-1500 meters (in general, 5-6 km). Between them there should be periods of recovery running: from three to five minutes with a decrease in heart rate to 60% of the maximum indicator.
