Training to Increase Your VO2 Max

VO2 MAX TRAINING CYCLES:

There are many types of training cycles that one can follow to improve their VO2 max. These include interval training, steady state cardio, strength training, weight lifting and others. There are different types of these type of workouts that one may choose from depending upon their goals and preferences. Some of them will benefit your aerobic system while other ones will benefit your anaerobic system.

Interval Training (I) – Intervals are short bursts of high intensity exercise separated by periods of low intensity activity. They are used to improve endurance and muscular power. They also have been shown to increase fat burning. I usually involve 2 or 3 intervals per session and last between 20 minutes and 1 hour depending upon the duration of the workout.

Strenuous Exercise (SE) – Strenuous exercise involves activities such as running, swimming, biking and rowing. These exercises require great stamina and are very taxing on the body. They are good for building muscle mass and improving cardiovascular fitness. SE’s can be done at any time of day but should not exceed 4 hours in a 24 hour period.

Strength Training (ST) – Strength training consists of movements that use muscles that work together to produce force. They help to increase bone strength and muscle mass. They are best performed first thing in the morning before doing any other type of activity and can last between 30 minutes and 1 hour.

Weight Lifting (WL) – WL involves lifting heavy objects or your own body weight to increase muscle strength and mass. It is important that you do not exceed your limits as this can lead to injury.

Sources & references used in this article:

Deep water running training and road running training improve VO2 max in untrained women by K Davidson, L McNaughton – The Journal of Strength & …, 2000 – journals.lww.com

Interval training at VO2max: effects on aerobic performance and overtraining markers. by VL Billat, B Flechet, B Petit, G Muriaux… – Medicine and science …, 1999 – europepmc.org

Physiological adaptation in women concurrently training for strength and endurance by BL GRAVELLE, DL BLESSING – The Journal of Strength & …, 2000 – journals.lww.com

Physical training for asthma by FSF Ram, S Robinson, PN Black – Cochrane Database of …, 2000 – cochranelibrary.com