BASIC COURSE TRAINING

VO2Max

VO2Max
The way in which stamina is measured has to do with the maximum amount of oxygen (O2) that we can assimilate. VO2Max stands for maximum oxygen assimilation. In order to maintain a given performance level, we constantly require energy. When the body can no longer deliver the required energy, the engine stops. Determining VO2Max (aerobic power) Lengthy sustaining of a given exertion means that the body can actually produce the energy required. Since this always entails energy processes that require oxygen, this is referred to as aerobic stamina (with oxygen). Poor stamina denotes poor oxygen assimilation. The energy supply will also be poor, ultimately resulting in poor performance. We train our bodies in order to bring about the best possible supply of energy. The ability to assimilate oxygen is always measured in 'litres per minute'. For example, an untrained, 40-year-old 'smoker', who has obvious problems with his physical fitness, will assimilate a maximum amount of oxygen of around two litres per minute. Top athletes, on the other hand, will assimilate around six litres per minute. Measurement of this VO2Max takes place under laboratory conditions. One measures the precise amount of oxygen assimilated. Such tests are complex and expensive. Various researchers have conducted many studies to find simpler ways of measuring the VO2Max. In particular, the Swedish researcher, strand, found a solution for this. It is a method that estimates the maximum assimilation of oxygen with less-than-maximum exertion. Moreover, the oxygen is not directly measured here via a breath analyser, but via a measurement of the heart rate when performing a predetermined exercise on an Ergo trainer. Estimating oxygen assimilation is not the only measurement aspect. It is evident that we want to weigh our body's performance against our body weight. We can only perform at our best if we are not too heavy. To put it another way, we want to know what our bodies are capable of and we want to make comparisons with other athletes or people. We can only do so if we have a common denominator, our weight. This is why comparative values for the VO2Max are expressed in litres per minute, divided by the weight in kilograms. This value is much truer than the value in litres per minute. It should be clear that a heavier person will require more energy than a lighter person. A person weighing 70 kg, who can assimilate a maximum of three litres of oxygen per minute, will score a value of 3/70=0.042. A person who weights 100 kg, who can also assimilate a maximum of three litres of oxygen, will score; 3/100=0.03. As a rule, a VO2Max will therefore not be expressed in litres per minute, but in millilitres (1 litre=1000 ml) per minute per kilogram of body weight. In the above example, this would give a VO2Max of 42 and 30 (ml/min/kg). The more oxygen (O2) you can assimilate, the better your (basic) stamina is. For the most part, VO2Max is genetically determined. However, an improvement of between 15 and 20 percent is feasible. If you have reached your maximum, you can always train for more strength and power. Although these facets are certainly as important as the VO2Max, you need them all and you have to train and maintain them. Unfortunately, our muscles and lungs become less flexible as we age. Age is therefore a third factor that is important in determining/measuring the VO2Max. We have learned that, after the age of 30, the VO2Max decreases slightly every year.