Aerobic Capacity (VO2max)

Aerobic Capacity (VO2max)

  • Aerobic Capacity, also known as VO2max, refers to the maximum amount of oxygen that an individual can utilise during intense or maximal exercise.

  • It’s an important measure of a person’s cardiovascular fitness and endurance capability.

  • VO2max is largely determined by the ability of the heart to deliver oxygen to muscles and the efficiency of the muscles in using that oxygen.

Understanding Units of Measurement

  • VO2max is typically measured in millilitres of oxygen utilised in one minute per kilogram of body weight (ml/kg/min).

  • High VO2max values generally correspond to good aerobic endurance, thus it is often used as a fitness indicator in endurance sports such as running, cycling, and swimming.

Factors Influencing VO2max

Genetics

  • VO2max has a strong genetic component where some individuals may naturally have a higher VO2max due to their genetic makeup.

Age

  • VO2max tends to decline with age. After peaking in early adulthood, there’s a decrease of about 1% per year.

Sex

  • Men generally have a higher VO2max than women due to larger heart and lung capacities and higher haemoglobin levels.

Training

  • Regular aerobic training involving large muscle groups, like running or cycling, can significantly improve a person’s VO2max.

Improvement of Aerobic Capacity

  • The best way to improve VO2max and hence aerobic capacity is through regular aerobic training.

  • It should particularly involve high-intensity intervals (80-85% of max heart rate) to sufficiently stress the cardiorespiratory system.

  • Consistent training results in physiological adaptations including increased stroke volume, cardiac output, capillary density and mitochondrial density which all contribute to an increased VO2max.

Overall, well-developed VO2max is a key determinant of endurance performance in many activities. By understanding concept of VO2max, exercise intensity can be adjusted to improve one’s aerobic capacity and overall fitness effectively.