VO2 Max

[FSUDON]

Does anyone on here know anything about cardiovascular training, in the light of raising your VO2 max (max. O2 intake)? I thought I was in good shape until I did a submax test. I know these can be quite inaccurate, as I hope it was. But I'm at about 14-15 % body fat at 210 pounds. My VO2 was measured at about 37 ml/kg/? ...that's in the 20th percentile. The 90th percentile for men hovers around 53....I don't like being at the bottom of anything, nevermind something that deals with physical prowess. Help?

 

[i_am_good]

interval training...

...is what you need. This can be done with many different sports. The main idea is that you take your heart rate up to a certain level, rest, but before you completely recover, take it right back up again.

Try wind sprints and fartleks if you enjoy running. Boxing is also good. If you dare, take a look at the Navy Seal training workouts.

Getting your VO2MAX up means you are really pushing yourself! I mean, this goes beyond recreational sports.

 

[check_mate_kid_uk]

Originally posted by FSUDON
VO2 max (max. O2 intake)?

nope VO2 max is your maximum aerobic capacity. The maximum levle at which you can excersize aerobicly, but is misleading because it is more to do with the stregnth of your heart then your lungs.

FSUDON was dead on about how you should increase your VO2 max, although never just stick to 1 type of training, sprinters still do look distance training just like endurance athelets still do sprint training.

On another note, do not take your VO2 max as your ultimate indicator of fitness, there are many athletes who reported drops in their VO2 max even thou they where improving on their fitness and at their best ever performance levles.

 

[Derek Flint]

Try some HIIT

(Google it if you don't know what it is)

Here's a good example:

http://www.musclemedia.com/training/hiit_table.asp