Aerobic Fitness - VO2 Max and Why it is Important

Aerobic Fitness (Cardio)

Aerobic Fitness is a term used to describe your body's ability to efficiently supply oxygen to the working muscles through your circulatory and respiratory systems. The better your body can supply oxygen to its cells the the more efficiently your body can handle work as well as recovery.

How to Measure Aerobic Fitness

The best way to measure Aerobic fitness is through your VO2 Max. This is the measure of the maximum amount of oxygen a person can utilize during intense exercise. There are many different ways to measure your VO2 Max, the best way would be through a lab. While this is the most accurate it is not realistic for many people. Another more common way is through fitness tests or through a smart watch or fitness tracker. A common fitness test would be:

The Cooper Test

This is a running test developed by Kenneth Cooper for the US military to as an easy way to determine aerobic fitness. In the test, you will run as far as you can within 12 minutes, this distance can be entered into a calculator to find your estimated V02 Max (calculator in the "The Cooper Test" link.

Why is V02 Max Important?

Your V02 Max (Aerobic Fitness) is very important. The more efficiently your body can supply oxygen, the longer you will be ability sustain athletic activity. If that is not a big enough benefit, a higher VO2 Max the better functioning and stronger are your mitochondria. Which is linked to not only longer but a better life. If you would like to live younger longer than VO2 max should be important to you!

Higher VO2 Max Benefits:

Increased Athletic Performance

Increased Cell Efficiency and its ability to process carbohydrates, fats, and proteins

Longer Life

How you can Improve your VO2 Max

There are two scientifically proven ways improve your VO2 Max.

High-Intensity Training

One of the most effective types of training is High-Intensity Interval Training (HIIT). This is performing hard workouts for short bursts of time followed by short rest periods and repeating. This vigorous training method has been proven to increase VO2 Max in individuals as well as other aerobic measurements such as lactate threshold and blood volume.

Low-Intensity Training

On the opposite end of the spectrum Low-Intensity Training or Zone 2 Training has been proven to also increase VO2 Max and oxygen efficiency. This has been proven to be very beneficial to higher end advanced athletes.

VO2 Max and Strength/Hypertrophy

Don't think that just because you are doing cardio you are not improving your lifting too. "The mitochondria is the powerhouse of the cell", you took nothing for biology in school take that statement. The stronger your mitochondria the better your body will perform, strengthening your mitochondria will come with the following benefits:

Increased Lactic Acid Clearance - You will be able to perform longer strength sets and recovery faster.

Increased Nutrient Processing - You will be able to process carbohydrates, fats, and proteins better. This means more efficient fuel storage and usage, and better muscle building and recovery.

VO2 Max and Fat Loss

There is direct correlation in your Resting Metabolic Rate and your VO2 Max which is, the higher your VO2 Max the higher your metabolism. Not only are you building your metabolism but High-Intensity Interval Training has a been shown to burn fat more efficiently than constant state cardiovascular exercise.

Aerobic Fitness Will Improve You Overall

If you are looking for that edge in the gym and in fighting age then try to spend some time improving your VO2 Max. It will add years to your life, cut time off your runs, and add reps in the gym.