It is very important to maintain normal breathing when jogging. Specialists have developed special formulas with indicators for calculating the aerobic characteristics of the human and animal body. What is maximum oxygen consumption? Read on.
VO2max or VO2Max is one of the main indicators in professional sports. They are responsible for a special reserve of the body, using which the athlete loses power and strength. Here it will immediately be noticeable how far and how well the athlete can run.
What is the maximum oxygen consumption?
MIC is the highest amount of oxygen expressed in milliliters per minute. For professional athletes, it is 3200-3500 milliliters per minute, while the rest have about 6000. There are also concepts like an oxygen reserve or an oxygen ceiling.
This term means the highest indicator of the value on a special graph, which affects the level of physical activity. There are also indirect criteria by which the IPC is achieved.
Among them:
- the level of the amount of lactate in human blood, measured per 100 milligrams;
- Respiratory rate measured in units (measurement shows the level of carbon dioxide content per unit of oxygen consumed by the body);
- the number of heartbeats.
This maximum oxygen consumption directly depends on the condition of the muscles, general physical fitness, and the level of the oxygen system (transport). It turns out that the higher the stage of professional training in running, the higher the number of VO2 max.
It uses a popular test developed by scientists. A citizen is provided with a running distance for a while.
It is recommended to run to failure (until the moment of complete exhalation of air from the lungs and the appearance of chest pain). Exhalation of air is recorded by a special apparatus showing a numerical level. It determines the possibility of using a particular training.
Running Maximum Oxygen Consumption - Factors
When measuring BMD, certain factors are important. Each of them is calculated separately and has an individual character. They also have a separate standard based on research.
Heart rate
This criterion is abbreviated as heart rate. The basis is the individual genetic characteristics of each person. As researchers show, in old age the number decreases.
By this figure, you can find out how strong and enduring the cardiovascular system is at the moment. Trained athletes tend to decline slowly over time as the body is adapted to daily exercise.
Stroke volume of the heart
This criterion is of great importance in calculating the volume of blood and the level of its circulation in the human body. There is a possibility that such an indicator can be increased.
These are often active, regular sporting events. With the use of special techniques and techniques for developing BMD, an athlete can strengthen the heart and change the stroke volume.
Oxygen fraction
Running is a sport in which living tissues can consume oxygen from their own reserves and blood arterial energy. With new training, the human body slowly begins to supply pure oxygen to the muscles and blood vessels.
This indicator is called VO2Max. Its number differs, for example, in professional athletes - 70-85 milliliters per kilogram per minute.
Sedentary women and girls have some body fat and low hemoglobin levels. Thus, VO2Max is also lower. Men have higher hemoglobin levels and more oxygenated muscles than women.
Research shows that women have about 10% less oxygen. For male athletes, the figure will be 3 or 4 times more.
Runner VOK Workouts
Experts offer several types of IPC workouts. They improve overall performance and also increase speed. All of them are designed for a certain period of time in order to consolidate the results.
Option number 1
Scientists from different countries have confirmed the fact that everyone can achieve the best result and level of IPC.
- They advise, before each session, to make a short rest of 15-20 minutes.
- A wonderful type of such workout is tempo jogging for 30 minutes. Here it is recommended to slow down the pace every 500-800 meters by switching to slow walking.
- The length of the distance does not have much effect. The most important factor is restorative rest.
- The pace allows you to strengthen not only the muscles, but also the respiratory system. In the process of running, a person can control sighs and exhalations, thereby improving the individual reserve.
Option number 2
As additional workouts, you can choose running on hills and hills or strength training. For example, the use of leg trainers can greatly help to increase muscle mass, strengthen the body (heart, respiratory system).
These are treadmills, exercise equipment-steppers, gymnastic benches. Usually this is 15 minutes of hard work and 1-2 minutes of a break. The total time is 1-1.5 hours.
It uses techniques that can be used to control the heart rate and respiratory reserve. It is recommended to alternate classes with running. After those and other events, you should allocate a day or two for a good rest. If desired, it is possible to replace the lesson with something else, but no less effective.
Maximum oxygen consumption is an important criterion for running. It shows how intense the load can become and how much the level of physical fitness can be raised. For men and women, the numbers obtained differ, especially depending on age or genetic characteristics.
