VO2 Max- Exposing the Myth
VO2 max is defined as the maximal amount of oxygen the body is able to extract and use to support work performed by the body. It is therefore an indirect measure of the aerobic power of the body, which is controlled by complex interactions between neural (brain and nervous system), cardiovascular (heart and lungs) and skeletal muscle factors. The equation for VO2 max it is equal to the product of stroke volume (the maximum volume of blood the heart ejects in a contraction) and the arterio-venous difference (the difference between the saturation of the arterial blood and that of the venous blood). The aerobic power of the body will change constantly throughout a well-designed running program due to physiological changes and therefore its usefulness in designing a program and determining running capabilities is questionable. This article aims to explain the reason VO2 max is a better indicator of fitness levels than running potential and conditioning program design.
Many physiological adaptations occur as one becomes more fit, some of these include: an increased size and efficiency of the heart, increased blood volume, increased muscle capillarization (more capillaries developed) and increased mitochondria (small bodies in the muscle cell that use oxygen to burn fat and make energy) density. So it should be obvious then that if we increase the stroke volume or the a-v difference (or both), the VO2 max will increase. With a more muscular heart and an increased blood volume you may increase the stroke volume and with a greater extraction of oxygen from the blood at the muscle level (more mitochondria) you can increase the a-v difference, which equals a higher VO2 max. Thus, VO2 max is a good indicator of physical condition or fitness.
The question arises whether it is beneficial to know your VO2 max to develop an ideal training regimen or whether a high VO2 max automatically determines you as a great runner. From evidence accumulated by Prof. Tim Noakes and his colleagues at the Sports Science Institute of South Africa the answer is that knowing your VO2 max will not answer either question. Here's the explanation according to Dr. Andrew Bosch at the Institute. Dr Bosch questions whether VO2 max is genetically determined (i.e. an athlete with a high value has muscles that are capable of utilizing large amounts of oxygen and has a cardiovascular system capable of delivering this quantity of oxygen). This athlete can then run at a maximum aerobic speed that can be sustained by this amount of oxygen. If VO2 max was determined genetically, then it would make no difference if the athlete was highly unfit or superbly fit since the result of the test would be the same. However, it should be intuitively obvious that a fit and more conditioned runner can run at a higher speed (higher power output) on a treadmill than when unfit. Dr. Bosch suggests that in this situation the (high) VO2 max value would be attained at a very low running speed, which would be impossibly inefficient.
Dr. Bosch confirms the common knowledge that oxygen demand increases incrementally as the speed (power output) of the runner increases. This increase in oxygen consumption continues until the athlete can no longer continue running at that speed and stops. The volume of oxygen consumed at that instant is termed the VO2 max and the running speed, the peak running speed. Historically, exercise scientists have attributed a leveling out or a plateau to VO2 max and that at the point this occurs determines the value. Research by Noakes and colleagues indicate that half of athletes tested in laboratories fail to demonstrate a plateau and that their VO2 or oxygen consumption is still increasing when they cannot continue further. This poses a question as to why these runners stopped if their oxygen consumption (the supposed limiting factor) was still on the increase. Prof. Noakes feels and is continuing to search for evidence that some "central governor" regulates the power output to the exercising limbs to help protect the body from "running itself to death" via a heart attack (see VO2 Max or the Brain?). The fact that oxygen consumption continues to increase until ultimate fatigue indicates that as the fitness level of the athlete increases and he is able to run faster, so does his VO2 max. Therefore, the inability to use the VO2 max test as a predictor of future performance of an athlete that can still improve his running by using a scientifically devised program becomes obvious - a great training induced increase in running speed (decrease in race times) will transfer into a substantial increase in VO2 max and visa versa. Even knowing the peak speed is unlikely to help an individual for the same reasons and also possibly because of the unlikelihood of being able to sustain such a speed/intensity for the duration of a long distance run.
Professor Tim Noakes feels that running economy is the true measure of performance. Running economy is the relationship between maximal power output and oxygen consumption. Good running economy in this context means that a highly economical runner may actually achieve a higher treadmill speed or power output at a relatively low VO2 max and is therefore more efficient. A less economical runner will require a higher volume of oxygen to achieve the same power output. Noakes is proposes that biomechanical efficiency contributes to running economy - for example, a runner with good core stability will waste less energy and power than a competitor with poor core strength that allows for inefficent movement. Also, Dr. Noakes considers superior runners to have superior fatigue resistance. That is, they have a superior heart that can maintain a high cardiac output at the maximum coronary blood flow and skeletal muscles that are efficient, elastic and possess a high degree of contractility.
Dr. Bosch concedes that even though it may be of little use in predicting running ability or program design, there are some uses for the VO2 max test. He advises that if a program is being designed for a beginning runner who has not run any races and therefore has no running times, a VO2 max test will give a good indication of the current condition of the athlete and how to base running schedules. Also, if performed regularly, a VO2 max test can give an indication of the effectiveness of the training program. Lastly, it is fun to compare own VO2 max to those of elite runners who often have values exceeding 70ml/kg/min.
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com
NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.
 Google News Updated : Sat, 05 Jul 2008 00:54:08 GMT Reaction to the death of Jesse Helms - The Associated Press
The Associated Press - Reaction to the death of former North Carolina Sen. Jesse Helms, who died on the Fourth of July at age 86: "Jesse Helms was a kind, decent, and humble man and a passionate defender of what he called "the Miracle of America. Video: A Look Back At Jesse Helms Former Senator Jesse Helms dead at 86 Publ.Date : Fri, 04 Jul 2008 22:51:11 GMT Botswana urges region not to recognize Mugabe's re-election - Xinhua
Xinhua - JOHANNESBURG, July 4 (Xinhua) -- Botswana's government urged its neighbors Friday not to recognize Robert Mugabe's re-election, reiterating calls for Zimbabwe to be suspended from a regional bloc. African Union Weakened by Summit Inaction on Zimbabwe West condemns Mugabe, ignores other Africa despots Publ.Date : Fri, 04 Jul 2008 22:05:14 GMT Federer One Away From Another Wimbledon Title - New York Times New York Times - By CHRISTOPHER CLAREY For the third straight year, the men’s final will be between Roger Federer and Rafael Nadal. And the women’s final will be the latest family affair between Venus Williams and her sister Serena. Federer, Nadal to meet for Wimbledon men's title Federer aims to keep winning in Nadal battle Publ.Date : Fri, 04 Jul 2008 19:30:13 GMT 'Gonzo' diverting rehash of what a long, strange trip it's been - San Jose Mercury News San Jose Mercury News - By Glenn Whipp With two volumes of letters, a handful of biographies, three previous documentary movies, two feature films and a comic strip character, not to mention a writing career spent mostly in the first person, is there anything that hasn't been ... The perfect subject for 'Gonzo' Gonzo: The Life and Work of Dr. Hunter S. Thompson Publ.Date : Fri, 04 Jul 2008 18:10:38 GMT RPT-China, Taiwan airlines to see lift from new flights - Reuters
Reuters - By Joseph Chaney TAIPEI, June 29 (Reuters) - Direct weekend flights between China and Taiwan starting this week are likely to give a boost to carriers on both sides of the Taiwan Strait at the expense of Hong Kong, but probably not until all ... China resumes direct flights to Taiwan after 60 years China-Taiwan direct: Readers react Publ.Date : Fri, 04 Jul 2008 16:46:40 GMT O's bats get revenge vs. Rangers - MLB.com
MLB.com - By Spencer Fordin / MLB.com BALTIMORE -- Call it a down payment towards payback. The Orioles earned a small measure of revenge against the Rangers on Friday, courtesy of an 10-4 victory that was all but decided by the fourth inning. O's pound Rangers Orioles score 8 off Padilla, beat Rangers 10-4 Publ.Date : Fri, 04 Jul 2008 23:43:39 GMT On Independence Day, Think Fireworks Safety First - Washington Post
Washington Post - By Dennis Thompson FRIDAY, July 4 (HealthDay News) -- Fireworks can be breathtaking spectacles, creating glittering showers of sparks and earth-rumbling booms that thrill people for miles around. 2006: 11 dead, 9200 fireworks injuries Burned by fireworks? Here's what to do Publ.Date : Fri, 04 Jul 2008 23:19:24 GMT Amazon RSS |
PARLOT::Ebooks, Scripts,
Websites, and more... For most of us non-professional body builders the Weider Home... Read More At any point, we can pick up the latest fitness... Read More It is thought that moderate exercise, such as speed walking,... Read More Humans are habitual. They strive on routine and rituals. While... Read More How many times has this happened to you?>> You psych... Read More The abdominal muscles are essential for maintaining good posture and... Read More Walking exercise is one of the easiest ways to get... Read More I have been counseling people on weight loss, exercise efficiency... Read More There is hardly a week that passes without an article... Read More Lower back pain is an increasingly common problem in fact... Read More Strength training after fifty is no longer for those people... Read More Even light exercise is good for you, so don't get... Read More Do you ever wonder how to shrink the fat on... Read More Already dedicated exercisers make small but costly mistakes regularly in... Read More So, you have decided to hire a personal trainer to... Read More Do you hit the gym in the morning, before your... Read More Exercise can be very beneficial for arthritis sufferers, often relieving... Read More Most people do not have the time to do biceps... Read More Building those impressively sleek shoulders takes a great deal of... Read More Making exercise a priority is a challenge for everyone. And... Read More You already know that getting at least 30 minutes of... Read More When I get finished teaching you this never-before-seen version of... Read More 1. Fill your life up with different hobbies! ? Bodybuilding... Read More These type of Exercises generally makes your body strong and... Read More Pilates is named after its creator Joseph Pilates. It is... Read More
Adsense
websites
Reviewing Weider Home Gyms
The Truth about Spot Reduction
How Exercise and Beta-Glucan Help the Immune System
How To Overcome Workout Plateaus
Exercise Nutrition: How To Keep That Energy Up!
Top 10 Mistakes To Avoid When Exercising the Abdominals
5 Essential Walking Exercise Tips
Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?
How to Find a Gym and Start Exercising
Top 3 Back Pain Risk Factors
Strength Training After Fifty
Your Guide To Exercise
Debunking the Myth of Spot Reduction
Wise Up and Invest in Your Workout Success - Six Top Fitness Faux Pas
Get a Health Screening Before You Start Training
When to Exercise
Arthritis Exercise for All Levels
A 30-minute, Or Less, Full Body Workout
Attention, Ladies!
Exercising With Kids -- Tips For Parents
Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think
Unstable And Proud Of It! Power to the Push-Ups!
Bodybuilding and Exercise ? The Ten Commandments in Making of a Champion!
Anywhere and Anytime Exercises
Pilates: A Challenging and Motivating Exercise Regimen
Affordable and Reliable Web Hosting Starting at $4.49/Month
Exercise and Losing Weight for Life ? Avoid the #1 Mistake Everyone Makes!
Do you ever feel like you are working out so... Read More
A Great Way To Spice Up Your Workouts -- Interval Training
There's been a lot of buzz recently about Interval Training.... Read More
Life Walking: Dont Walk Just For Exercise - Change Your Life
"Life walking" is more than walking for exercise and fitness... Read More
An Ab Exercise For Everyone!
I don't have much of a problem with belly pouch... Read More
The Truth About Exercise and Why Its Not Always Good for You!
Exercise is often regarded as a panacea for many things..."if... Read More
How to Maximize Your Fitness Results
What I am about to reveal to you can make... Read More
Will Your Personal Trainer Help You Achieve Your Goals?
Hiring a personal trainer can be a significant investment ?... Read More
Great Summer Workouts: Just Add Water
With warm weather season now in full gear, exercisers want... Read More
Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)
Even when you cannot make it out to walk or... Read More
Dangerous Shoulder Exercises
Have you ever suffered from shoulder discomfort after working out?... Read More
Workout Without a Gym
You may also have no access to a commercial gym,... Read More
Weight Loss, Bodybuilding, and Exercise Tips ? Keeping Your Body-fat Low: Part 2 of 10
My name is Greg Ryan. I am a fitness expert,... Read More
The Fundamentals of Pilates
There are people who are fond of getting an exercise... Read More
Pilates Exercises ? Can They Give You The Body Youve Always Wanted?
Pilates exercises are a favorite fitness choice for many people... Read More
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4
Welcome to article number 4 in our series "Bodybuilding Sins... Read More
Exercise Program
The exercise program you choose depends entirely on your fitness... Read More
5 Mistakes People Makes When Doing a Workout Program
When you start out with a workout program - whether... Read More
Top 3 Back Pain Risk Factors
Lower back pain is an increasingly common problem in fact... Read More
The Many Benefits of Exercise
Health experts encourage us to include exercise as a necessary... Read More
The Truth about Spot Reduction
At any point, we can pick up the latest fitness... Read More
Your Guide To Exercise
Even light exercise is good for you, so don't get... Read More
Physical Fitness - Is Your Workout Missing Something?
Hiking along a rocky trail, two of the three friends... Read More
Top 10 Mistakes To Avoid When Exercising the Abdominals
The abdominal muscles are essential for maintaining good posture and... Read More
Exercise Tips: Move Your Body - Boost Your Productivity
Do you find yourself setting a New Year's Resolution (every... Read More
Get Out and Play: Top 7 Outdoor Exercises
Do you remember when our parents used to yell at... Read More
Exercise & Fitness |