Aside from genetic factors, three other components have a large influence on VO2 max Age Although it varies greatly by individual and training programs, in general. Weightlifting has been controversial in the fitness industry, in medicine, and in social discourse. New scientific research on the health benefits of. The UniversityStudent Union inc. USU at California State University, Los Angeles was established in 1975 and provides a unique setting for the encouragement of. ENDURANCE TRAINING Sport Fitness Advisor. Endurance training is quite a broad sweeping term. Its often used interchangeably with terms like aerobic, anaerobic, strength and speed. This section of the website focuses primarily on aerobic endurance conditioning and the various training methods that have been developed to help athletes reach peak aerobic fitness. Endurance training is important for many sports not just the pure distance events like running, swimming and cycling for example. While the type and amount of endurance training will change according to the specific demands of the sport, even some traditional strength and power based games demand a solid aerobic base. Factors Affecting Endurance Performance. Central to the study of Exercise Physiology is determining the limiting factors in a particular event or activity. In endurance sports those limiting factors are based predominantly around the causes of fatigue. Welcome to my series VO2 Max Booster Program This training program will dramatically boost your race performance in only 14 days. The training program can. Recertify your mission to get people moving. FREE recertification with select ACE Specialist Programs. Limited time offer. Go. Unfortunately, fatigue is a complex issue and one that is likely to consist of both physical and psychological factors. However, exercise scientists have identified several major causes of exhaustion and research has shown that they can all be manipulated some to a greater extent than others with proper training VO2 Max. Its difficult to talk about endurance performance and endurance training without mentioning VO2 max or maximal oxygen uptake. Elite endurance athletes typically have a high VO2 max and for the most part it seems to be genetically determined 1. However, in untrained individuals VO2 max can be improved by as much as 2. A goal of any endurance training program is to help the athlete reach thier genetic upper limit for aerobic power. In athletes with the same or similar value for VO2 max, those who perform best tend to have a superiorLactate Threshold. If VO2 max can be seen as an upper limit for aerobic exercise, the lacate threshold determines how much of that aerobic upper limit can be used. Numerous terms have been proposed to describe the relationship between blood lactate accumulation and increasing exercise intensity and its a subject that generates much debate. Exercise Economy. Two athletes may have the same VO2 max expressed in mlkgmin and they may have the same lactate threshold expressed as a percentage of their VO2 max. Yet what is far more relevant is the speed or workload at which the athlete is exercising when they reach these two markers. Athletes with a high exercise economy expend less energy consume less oxygen at any given workload. Training Programs To Increase Vo2 Max' title='Training Programs To Increase Vo2 Max' />As such many researchers believe economy of exercise be it stride length, swimming technique or body position on a bicycle is an important contributor to endurance performance 5,6,7. Substrate Utilization. The oxidative energy system can utilize either fat or carbohydrate to produce energy. However, when exercise intensity is higher 7. VO2 max, there is a greater reliance on carbohydrate than fat for fuel 8. If and when carbohydrate stores are depleted exercise intensity must reduce accordingly. With training, a greater percentage of fat is used as fuel at any given work rate 8,9,1. This has a sparing effect on carbohydrate allowing a higher intensity to be maintained for longer. Muscle Fiber Characteristics. Elite endurance athletes exhibit a high proportion of type I muscle fibers 1. Type I fibers have a high mitochondrial density and oxidative enzyme capacity which allows the majority of energy production to come from aerobic metabolism. AT.jpg' alt='Training Programs To Increase Vo2 Max' title='Training Programs To Increase Vo2 Max' />While endurance training doesnt seem to change fiber types i. II fibers to type I, the metabolic characteristics of muscle fibers can be altered so that aerobic energy production becomes more efficient 1. Aside from these changes within skeletal muscle what other adaptations does aerobic endurance training elicit Other Adaptations to Endurance Training. Following suitable training, the body becomes better able to produce ATP via aerobic metabolism. The adaptations that occur improve oxygen delivery and oxygen utilization, increase the rate of aerobic energy production and the utilization of fat fuel and reduce disturbances in the acid base balance 1. More specific adaptations are summarized in the table below Endurance Training Articles. Training Programs To Increase Vo2 Max' title='Training Programs To Increase Vo2 Max' />The Different Types of Endurance Training. Interval training, fartlek training, tempo runs there are several distinct forms of endurance training here they are with some sample plansVO2max Your Aerobic Potential. Endurance training and VO2 max seem to inextricably linked. While maximal oxygen uptake is certainly not the be all and end all of endurance performance, understanding what it is and how it can be affected by training can help athletes better prepare themselves for competitionLactate Threshold Tapping Your Aerobic Potential. Perhaps more indicative of success in endurance sports, an perhaps more trainable, is lactate threshold. Often a confusing subject for some coaches and athletes, from a practical point of view, improving lactate threshold is relatively straightforwardHow to Determine Your Anaerobic Threshold. There are several non invasive tests used to determine the lactate and anaerobic threshold. What are they and which are the most reliable Lactate Threshold Training. Once you have determined your lactate threshold how can you improve it While the experts debate even its existence, athletes can still benefit from delaying the onset of lactate accumulationInterval Training for Sport Specific Endurance. Training Programs To Increase Vo2 Max' title='Training Programs To Increase Vo2 Max' />Interval training is more demanding than continuous type training and brings about different adaptations. It may also be more suitable for multi sprint sports such as hockey, rugby and soccer. However, even ultra endurance athletes are finding that a reduction in volume in favor of some shorter, more intense interval training can improve performanceHow to Design a Fartlek Training Session for Your Sport. Fartlek may sound strange but its a highly effective form of training. And with so many variations you need to make sure its specific to your eventCircuit Training For Endurance. Here are two tried and trusted circuits for long distance athletesHeart Rate Training for Endurance Events. Heart rate is a temperamental thing. Yet its practicality continues to make it a popular training aid. Learn how best to use your heart rate to improve your endurance training sessionsUsing Heart Rate Reserve to Calculate Target Heart Rate. How to use the Karvonen formula and the heart rate reserve method for a more accurate target heart rate zoneAltitude Training. Unquestionably, acclimatization to altitude improves performance at high levels but can altitude training improve an athletes performance at sea level Lactate Tolerance Training. Lactate tolerance training will help you to recover more quickly from successive bursts of speed and power. It will increase your tolerance to lactic acid and allow you maintain a high work rate for longerAdvanced 1. Training Program. If youre an experienced runner, this 8 week, 1. References. 1 Bouchard C, Dionne FT, Simoneau JA, Boulay MR. Genetics of aerobic and anaerobic performances. Exerc Sport Sci Rev. Wilmore JH and Costill DL. Physiology of Sport and Exercise 3rd Edition. Champaign, IL Human Kinetics. Evertsen F, Medbo JI, Bonen A. Effect of training intensity on muscle lactate transporters and lactate threshold of cross country skiers. Acta Physiol Scand. Oct 1. 732 1. Ready AE, Quinney HA. VO2 Max. Fitness can be measured by the volume of oxygen you can consume. VO2 max is the maximum amount of. Those who are fit have higher VO2 max values and can exercise more intensely. Numerous studies show that you can. VO2 max by working out at an intensity that raises your heart. French Long 2. A mean value of VO2 max for male athletes is about 3. Factors affecting VO2 max. Download Intel Turbo Boost 2.0. The physical limitations that restrict the rate at which energy. There are various physiological factors that combine to determine VO2 max for which there are two theories. Utilization Theory and Presentation Theory. Utilization theory maintains that VO2 max is determined by the bodys ability to utilize the available oxygen whereas Presentation Theory maintains it is the ability of the bodys cardiovascular system to deliver oxygen to active tissues. A study by Saltin and Rowell 1. VO2 max. A study by Gollnick et al. VO2 max. VO2 max for various groups. The tables below, adapted from Wilmore and Costill 2. VO2 max mlkgmin in various population groups. Non Athletes. Age. Male. Female. 10 1. Athletes. Sport. Age. Male. Female. Baseball. Basketball. 18 3. Cycling. 18 2. 66. Canoeing. 22 2. 85. Football USA 2. Gymnastics. Ice Hockey 1. 0 3. Orienteering. 20 6. Rowing. 20 3. 56. Skiing alpine 1. 8 3. Skiing nordic 2. 0 2. Soccer. 22 2. 85. Speed skating 1. 8 2. Swimming. 10 2. 55. Track Field Discus 2. Track Field Running 1. Track Field Running 4. Track Field Shot 2. Volleyball. 18 2. Weight Lifting 2. Wrestling. 20 3. Athletes VO2 max Scores The following are the VO2 max scores for a selection of the top female and male athletes. VO2 max mlkgminAthlete. Gender. SportEvent. Espen Harald Bjerke. Male. Cross Country Skiing. Bjorn Daehlie. Male. Cross Country Skiing. Greg Le. Mond. Male. Cycling. 92. 0. Matt Carpenter. Male. Marathon Runner. Tore Ruud Hofstad. Male. Cross Country Skiing. Harri Kirvesniem. Male. Cross Country Skiing. Miguel Indurain. Male. Cycling. 87. 4. Marius Bakken. Male. 5K Runner. 85. Dave Bedford. Male. K Runner. 85. 0. John Ngugi. Male. Cross Country Runner    7. Greta Waitz. Female. Marathon runner. 71. Ingrid Kristiansen. Female. Marathon Runner. Rosa Mota. Female. Marathon Runner. VO2 max and age. As we get older our VO2 max decreases. A study by Jackson et al. The decline is due to a number of factors including a reduction in maximum heart rate and maximum stoke volume. VO2 max and performance. VO2 max on its own is a poor predictor of performance but using the velocity v. VO2 max and duration tlimv. VO2 max that an athlete can operate at their VO2 max will provide a better indication of performance. VO2 max evaluation tests An estimate of your VO2 max can be determined using any of the following. VO2 max using HRmax and HRrest. Research by Uth et al. VO2 max can be estimated indirectly from an individuals maximum heart rate HRmaxand resting heart rate HRrest with an accuracy that compares favourably with other common VO2 max tests. It is given by VO2 max 1. HRmax HRrestImproving your VO2 max. The following are samples of Astrands a work physiologists. Run at maximum speed for 5 minutes. Note the. distance covered in that time. Let us assume that the distance achieved is 1. Rest for 5 minutes, and then run the distance 1. This is equal to your 1. Km pace2 Run at maximum speed for 4 minutes. Note the. distance covered in that time. Rest for 4 minutes. In this case, we will. Now run the same distance 1. This approximates to a time between the athletes 5 Km and 1. Km. time3 Run at maximum effort for 3 minute. Note the. distance covered in that time. The distance covered is, say 1. Successive runs at that distance are taken 1. This approximates to. Km time4 Run at maximum effort for 5 minutes. Note the. distance covered in that time. The distance covered is 1. Rest 5. minutes. The distance is now covered 5 slower with 1 minutes. Driver Hp Laserjet P1005 For Xp. This is approximately 3. K pace for you, i. Run at maximum effort for 3 minutes. The. distance covered is 1. When recovered, the athlete then runs the same. This is at 3 Km pace. When and how often. It is suggested that in the winter sessions 1 and 2 are. Although it would be. The maximum duration efforts are. If the pulse rate has not recovered to 1. The recovery times between the. These workouts make a refreshing change. When all five sessions are completed within a month. The effect of altitude. VO2 max decreases as altitude increases above 1. The decrease is mainly due to a decrease in maximal cardiac output product of heart rate and stroke volume. Stoke volume decreases due to the immediate decrease in blood plasma volume. VO2max Assessment. Normative data for VO2 max in 1. Normative data Heywood 1. Female values in mlkgminAge. Very Poor. Poor. Fair. Good. Excellent. Superior. Normative data Heywood 1. Male values in mlkgminAge. Very Poor. Poor. Fair. Good. Excellent. Superior. Normative data for VO2 max in 2. Normative data Heywood 2. Female values in mlkgminAge. Poor. Fair. Good. Excellent. Superior. Normative data Heywood 2. Male values in mlkgminAge. Poor. Fair. Good. Excellent. Superior. HRmax and VO2 max. It is possible to estimate your exercise intensity as a. VO2 max from your training heart rate. A study by David Swain et al. HRmax and VO2 max. Their results led to the. HRmax 0. 6. 4 VO2 max 3. The relationship has been shown to hold true across sex, age. VO2 max and Speed of VO2 max. Speed. 50. Very slow running. Slow running. 70 Steady running. Half Marathon speed. Free CalculatorVO2 max to HRmax Calculator a free Microsoft Excel spreadsheet which you can download and. The spreadsheet will be loaded into a new window. References. SWAIN et al. Target HR for the development of CV. Medicine Science in Sports Exercise, 2. WILMORE, J. H. and COSTILL, D. L. 2. 00. 5 Physiology of Sport and Exercise. Champaign, IL Human Kinetics. SALTIN, B. and ROWELL, L. B. 1. 98. 0 Functional adaptations to physical activity and inactivity. Federation Proceeding. GOLLNICK, P. D. et al. Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. J Appl Physiol., 3. JACKSON, A. S. et al. Changes in aerobic power of men, ages 2. Med Sci Sports Exerc., 2. HEYWOOD, V. 1. 99. The Physical Fitness Specialist. Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX. In HEYWOOD, V 1. Advance Fitness Assessment Exercise Prescription. Ed. Leeds Human Kinetics. HEYWOOD, V. 2. 00. The Physical Fitness Specialist. Manual, The Cooper Institute for Aerobics Research, Dallas TX. In HEYWOOD, V 2. Advanced Fitness Assessment and Exercise Prescription, Fifth Edition, Champaign, IL Human Kinetics. FRENCH, J. and LONG, M. How to improve your VO2max. Athletics Weekly, November 8 2. UTH, N. et al. 2. Estimation of VO2 max from the ratio between HRmax and HRrest the Heart Rate Ratio Method. Eur J Appl Physiol. REXHEPI, A. M. et al. Prediction of vo. Human Movement. 1. Related References. The following references provide additional information on this topic BELTRAN, L. Prediction of VO2max Using Serial 4. Running Times in Male Collegiate Soccer Players. Journal of Kinesiology and Nutrition Student Research, 2. HAUGEN, T. A. et al. VO2max Characteristics of Elite Female Soccer Players, 1. International journal of sports physiology and performance, 9 3, p. Matsuo, T. et al. Effects of a low volume aerobic type interval exercise on VO2max and cardiac mass. Medicine and science in sports and exercise, 4.