"The VO2 Max Factor: How Running Can Improve Your Health and Fitness"
Boosting VO2 Max for Maximum Performance
Many people find running to be a dull and tedious form of exercise. But what if I told you that, despite its boring reputation, running is actually one of the best things you can do for your health and longevity?
In fact, research shows that regular running can help lower your risk of developing chronic diseases such as heart disease, stroke and diabetes.
Also, sharing my personal running milestone (achieved in 45 days) and a free of cost hypertrophy training schedule at the end.
So i have been learning to asses my cardiovascular fitness and thought it would be wise for anyone trying to improve-
Longevity
Cardiovascular fitness
Overall health
Metrics for overall health
V02 max
Grip strength
Muscular endurance
Today we talk about VO2 max - which is the maximum amount of oxygen in ml reaching the muscles/tissues per kg of bodyweight per min.
As alluded earlier, it is correlated with longevity.
How do measure it?
Have you seen athletes, running on treadmills wearing oxygen mask - they are measuring V02 max for similar purposes.
Ofcourse, we cannot afford these labs so here is a zero cost way by Dr Andy galpin:
Run for 12 min all out - does not matter if you stop - complete the run
Measure the distance For e.g in 12 min I cover approx 2.4 km.
Online calculator - https://www.calculatorpro.com/calculator/coopers-12-minute-run-test/
Jus plug the numbers and get your V02 max
A V02 max for- Men > 35 ml/kg/ min
Women > 30 ml/kg/min is optimal.
Here is my VO2 max score:
Do not get discouraged by this score, athletes measure these score, we will only use this as a reference to get better - thus improving VO2 max.
How do i improve my V02 max if i fall below these optimal levels?
PROTOCOL: So we need both
Aerobic training
Anaerobic training
For aerobic training we need to learn about zone 2 training.
What is Zone 2 training?
Zone 2 - Run at a pace at which you are just able to maintain a conversation on the phone or your running partner.
You can and must do this alone - use the above point as a reference while running.
Scientific definition - Running at a pace at which you are able to keep the blood lactate levels below 2 millimole. Blood lactate explained below.
Benefits of zone 2 training
better mitochondrial health - translating to slowing down aging.
heart function improved
What is lactate?
When you run , the body consumes oxygen and uses glycogen( glucose) levels to create energy.
But as you increase your pace, we tend to fatigue- because our body runs out of oxygen and this leads to lactate accumulation- which leads to fatigue.
We want to keep lactate levels low hence in zone 2 we train at a slower pace.
Do you think lactate is bad for the body? Do comment below.
Protocol for zone 2 training
Note- VO2 max can be increased by swimming, cycling too and you fan follow the same protocol shared below for cycling.
Run for 30-40 min thrice a week at a pace to maintain conversation on a phone call or running partner.
Do not run at a faster pace as our aim is to maintain blood lactate not exceeding 2 millimole.
This concludes the aerobic zone 2 training to increase VO2 max.
Anaerobic protocol to increase VO2 max:
This can be done once (twice if you can) a week.
-Run at a quick pace for 4 minutes followed by 4 minutes rest. Repeat for 4 times.
This pace should be- you barely make it to four minutes.
This concludes ways to Measure and increase your VO2 max by zone 2 aerobic training and anaerobic training for the benefits discussed above.
NOTE- Plan your aerobic and anaerobic training seprated by 2-3 days to allow recovery.
MILESTONE
Keep pushing guys! I value this community and hope to have a positive impact on your lives .
Hypertrophy schedule exclusive for you guys
https://coherent-can-74b.notion.site/Hypertrophy-f4f7d28374f5439b9753514ba01e940d
Do share if you found value.
Anshul.
Hi Doc, is it possible to state the AQI below which it is advised to jog/run
Excellent stuff.. Explained exactly what's aerobic and anaerobic.