VO2 max is an individual’s maximum utilization of oxygen during exercise. It remains the gold standard for measuring an individual’s cardiovascular fitness, but this measurement is also strongly correlated to our health and lifespan. Authors have shown VO2 max is a better predictor of future health than commonly utilized tests such as blood work and blood pressure. Researchers believe our genetics may set our available VO2 max range, but aerobic training allows individuals to reach a higher level of their available range. Importantly, VO2 max can be improved at any age or ability level after an appropriate training program.
Participants are encouraged to spend the majority of their aerobic training each week at zone 2. In addition, working closer to your current VO2 max allows the positive adaptations required to improve your VO2 max. In particular, high intensity interval training (HIIT) allows participants to reach a higher intensity than they could reach if the exercise was sustained in nature. When the high intensity minutes are added up across the intervals impressive durations of vigorous exercise can be achieved. It is important to note all participants should speak with their physician before beginning an exercise program. Vigorous exercise is not for everyone.
A classic VO2 max interval workout supported by researchers is the 4 x 4 workout. Participants should warm up for at least 5 minutes then complete 4 minutes at a high intensity followed by 3 minutes in active recovery. Intervals are completed 4 times for a total duration of 28 minutes. Heart rate reserve and watts or another power measurement can be used to maintain the intensity through the duration of the work interval. Participants should work at a level where they are ready to be done at 4 minutes, but adequately recovered and ready for the next interval after 3 minutes of active recovery.
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