Jak zjistit hodnotu VO2max a jak s ní pracovat? (2024)

FAQs

How can I test my VO2 max at home? ›

So, one way to determine your max VO2 pace is to warm up, then run for 8 minutes at the maximum intensity level you can sustain for 8 minutes. If, for simplicity's sake, you ran one mile, then your VO2 max training pace is 8 minutes/mile.

Generally, the less fit you are, the more easily and quickly you will see improvement. If you're just a beginner, you'll likely notice improvements in your aerobic capacity in about 4–6 weeks after you start training.

Avoid wearing new gear during testing. Avoid introducing new exercises the day before the test. Training sessions should be light workouts for the 24 - 36 hours leading up to testing. Consume plenty of water in the 12 hours prior to testing.

For a 30-year-old male, a VO2 max of 49-56 would be classified as “good,” and a VO2 Max of 56 or greater as “superior.” For a 30-year-old female, a VO2 max of 45-52 would be classified as “good,” and a VO2 Max of 52 or greater as “superior.”

While it sounds almost counterintuitive, increasing your mileage with mostly easy runs will boost your VO2 max. A review in Sports Medicine found that both endurance training and interval training raised one's VO2 max. You can also boost your VO2 max through easy runs.

Train in intervals

A 2022 study found that interval training produces better Vo2 max improvements than continuous aerobic exercise. Interval training consists of alternating short periods of high-intensity activity with periods of rest.

You can improve your VO2 max by doing any aerobic exercise that gets your heart pumping — the more vigorous, the better. If you're not currently active, walking may be vigorous enough to trigger improvements in your VO2 max score.

A sedentary lifestyle leads to a low VO2 max since inactive people tend to have less muscle mass and fewer mitochondria, which are the tiny engines inside cells that convert oxygen into energy.

In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.

A traditional VO2-max test is done on a treadmill. You start at an easy pace, and then the intensity is increased in set increments of time, either by upping the speed of the treadmill or alternatively by increasing the gradient. The goal is to gradually build to your maximum effort, over 10-20 minutes.

What to eat before VO2 max? ›

FASTING – You should be fasted by avoiding eating or consuming any calories for 4 hours before any RMR or VO2 test. For Metabolic Efficiency Point (MEP) testing, please fast for a full 12 hours.

RESULTS: Caffeine resulted in mean increases of 3.26% for VO2 max (p < 0.003), and 4.79% for LT (p < 0.190) compared to placebo. There were strong trends in the caffeine group for increases in maximum heart rates and power output although the results were not statistically significant (0.05 < p < 0.10).

Incorporate Intensity

High-intensity interval training is also necessary for maintaining or minimizing the decline of VO2 max as you get older. Interval training is also the most time-efficient manner of maintaining fitness and improving performance.

A person's VO2max typically declines with age. Usually the peak is around your 20s and sometime in your 30s VO2max starts to decline, approximately by 10 percent per decade. However, it is possible to boost your VO2max and turn back the clock.

The highest mortality risks are seen in those with VO2 max below about 18 ml/kg/min. Once you get above 35 ml/kg/min, you're in a zone associated with longer survival. The bare minimum functional level is roughly a VO2 max of 32. Below that, life just sucks. Elite athletes – VO2 Max in the 60's to 70's.

To find your VO2max you must be active. The first thing you need to do is download the Myworkout GO app and create a user. You then complete one of the training activities on the front page. After you have pressed "start", the rest goes automatically by a voice telling you how long you should train and how intensively.

Apple Watch Series 3 or later can record an estimate of your VO₂ max using the heart and motion sensors during an Outdoor Walk, Outdoor Run, or Hiking workout in the Workout app. Apple Watch supports a VO₂ max range of 14-65 mL/kg/min that is validated for users 20 years or older.

Calculate your resting heart rate by measuring your pulse for 20 seconds and multiplying the number by 3. Then, divide your maximum heart rate by your resting heart rate and multiply the number by 15.3. Voila! You have now calculated your VO2 max.