Cardiopulmonary fitness, often measured as VO2max, is a crucial marker of overall health and physical performance. VO2max refers to the maximum amount of oxygen your body can utilise during intense exercise. It’s a critical indicator of aerobic endurance and cardiovascular health. Improving VO2max can lead to better performance in sports, enhanced energy levels, reduced risk of chronic diseases and just feeling better, but, what is the best way to increase it?
In this blog, we’ll explore scientifically-backed strategies to boost your VO2max and highlight the role of Exercise Physiologists in helping you achieve optimal results.
VO2max stands for “volume of oxygen maximum.” It measures how much oxygen your body can use during maximal exercise. The higher your VO2max is, the more efficiently your heart and lungs work together to supply oxygen to your muscles. It’s a key indicator of aerobic fitness, and improving it can enhance endurance, speed, and overall health whilst reducing morbidity and mortality risk factors.
Cardiovascular health is a topic that gets too little attention. It is crucial to ensure you have good cardiovascular fitness because it affects your everyday life and, as mentioned, plays an important role in reducing the likelihood of further morbidity and mortality risks. Research has shown a strong correlation those with poor cardiovascular fitness are more likely to develop heart disease, high blood pressure and diabetes. This goes without mentioning the extensive links between risk progression in developing morbidities such as Alzheimer’s disease and cancer, which as a result increases the overall risk of mortality.
Holistically and put simply, improving your cardiovascular fitness can help you perform your duties of living more efficiently, exercising more effectively, and therefore, living longer!
VO2max is closely linked to your cardiovascular and respiratory systems. A higher VO2max means your heart pumps more blood per beat, your lungs can take in more oxygen, and your muscles are better at using that oxygen for energy. This is especially important for athletes, but even non-athletes can benefit from a higher VO2max.
Reduced Risk of Heart Disease: Studies show that higher VO2max levels are linked to lower risks of cardiovascular diseases.
Enhanced Performance: It doesn’t matter if you’re an athlete or an everyday individual; a higher VO2max will assist with sustaining prolonged exercise, performing at higher intensities and even with recovery rates.
Better Weight Management: Efficient oxygen use helps burn more calories, aiding in weight control.
Improved Longevity: Research suggests that people with higher VO2max levels tend to live longer, healthier lives.
a) High-Intensity Interval Training (HIIT)
One of the most effective ways to boost VO2max is through High-Intensity Interval Training (HIIT). This involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. Research shows that HIIT can significantly improve VO2max by challenging both your aerobic and anaerobic systems. A typical HIIT session might include the following; however, it can vary in many ways.
To learn more about HIIT training, stay tuned to our future blogs, where we will explain the ins and outs of this fantastic mode of training!
b) Continuous Endurance Training
Long, steady-state cardio sessions at a moderate intensity can also help improve VO2max. This type of training increases the efficiency of your heart and lungs over time. Examples include:
2. Incorporate Strength Training
While VO2max is primarily associated with cardiovascular exercise, strength training can also play a role. Building muscle improves overall fitness and supports better performance in aerobic activities. Adding strength training 2-3 times per week can complement your cardio efforts.
3. Proper Nutrition and Hydration
Your diet plays a crucial role in supporting your cardiovascular fitness. Adequate carbohydrate intake fuels your workouts, while protein supports muscle recovery. Staying hydrated is equally important, as dehydration can negatively impact your VO2 max during exercise.
Here at Activ8 Health Club, we have active health professionals who can give you all the appropriate information, education, and appropriate exercise regimens to help improve your cardiovascular fitness, which in tandem will improve your VO2Max. Further explanation below explores this notion!
Improving VO2max isn’t just about working harder; it’s about working smarter and this is where Exercise Physiologists come in. Through understanding the body’s responses to exercise, Exercise Physiologists can design personalised programs to enhance your VO2max safely and effectively.
Benefits of Working with an Exercise Physiologist:
Improving your VO2 max is a journey that requires dedication, consistency, and the right approach. Whether you’re an athlete aiming for peak performance or simply looking to enhance your overall health, incorporating scientifically-backed strategies like HIIT, continuous endurance training, and strength training can make a significant difference. By working with an Exercise Physiologist, you can ensure that your efforts are safe, effective, and personalised to your needs.
Investing in your cardiopulmonary fitness today can lead to a healthier, more energetic future. So, lace up those sneakers, start training, and consider enlisting the expertise of an Exercise Physiologist here at Activ8 Health Club to help you reach your VO2max potential!
If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.
Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club
