VO2 Max the little booster for those who love to exercise
Though health and fitness trends are back not too long ago, today, healthy living and exercising have become a big part of many people's lives and hitting the gym before or after work has become a norm, as well as swimming, jogging or cycling. But have you ever asked yourself why some people can exercise longer than the other person? Or why that person is strong or can endure longer than this person? Or for certain people, why there aren't any improvements in their performance? Let us tell you that your fitness and fatigue are all depend on your VO2 Max.
What is VO2 Max and why is it important to our exercise? If you want to improve your exercise, be it your performance, speed, time, or simply wanting to move up the ranks, it boils down to one important factor: your VO2 Max.
VO2 Max
VO2 Max measures the volume of oxygen used per kilogram of body weight per minute during an exercise (mL/kg/min). Putting all the technical jargon aside, the higher VO2 Max you have, the better you can exercise; for it means that your body can take in more oxygen and deliver it to your muscles, enabling them to burn more efficiently.
Different people, depending on their body, have a different amount of VO2 Max. But generally, men have a slightly higher VO2 Max than women; and professional athletes will have a much higher VO2 Max when comparing to amateurs. Since VO2 Max is important to their overall performance, many athletes pay close attention to this particular value and will change their trainings accordingly to maximize their performance. Because if they practice without knowing, and just train for the sake of “training,” there won't be any improvement to their endurance, performance or strength even if they have been training for months.
In the past, only professional athletes will go through such length to measure their oxygen. Not only the process is complicated, it is very expensive. But nowadays, the cost of this process is much cheaper and beginners or individuals, like us, can easily access the VO2 Max score and performance results.
If we just want to exercise for health or for fun, then the matter of oxygen value and/or VO2 Max might not be as significant for you. But if you want to improve your exercise, increase your fitness, boost your body's ability to exercise longer while feeling less tired, then it is very important to increase your body's oxygen level.
What to do if you want to increase your VO2 Max and endurance?
1. Yoga:
Not only yoga will help increase your flexibility, it can also help increase your oxygen level up to seven percent. Research shows that practicing yoga for eight consecutive weeks can help expand your lungs which help increase your oxygen intake by 7 percent. Not only that, yoga can help build muscle endurance which allows you to exercise longer.
2. Sprinting:
Running fast increases the flexibility of your hip extensor muscles, allowing you to run with more power. Besides, it strengthens your lungs, allowing the body to take in more oxygen with every breath. With more oxygen, you can exercise and burn off your fats longer.
3. Eating fruits for endurance:
Include berries, nuts, and grapes, which contain resveratrol, can help increase the endurance of your muscles by up to 21 percent. Thus, you should eat these fruits regularly.
4. Interval running:
Running an interval is one of the easiest ways to increase your oxygen in your body. One of the techniques is to run at full speed for 10 seconds, medium speed for 20 seconds, and slow jog for 30 seconds. And repeat 25 times in one exercise.
5. Wearing a fitness mask:
By wearing a mask during your exercise, it can help increase the oxygen level in the body. Breathing may be difficult, but at the same time, it has a positive effect on your muscle training and endurance. According to several studies, it is found that wearing an exercise mask can increase the oxygen in the body up to 13 percent, resulting in a more durable muscle. Anyone who wants to improve your muscle endurance should try this method!
6. Nutritional food for the body:
Another way to increase your VO2 Max is to eat healthy as to nourish your body. The healthier the body, the more you can exercise, which helps increase the oxygen in your body.
After knowing the benefits and importance of VO2 Max, do not procrastinate…it’s time to strengthen your body for a much effective exercise.
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