WHAT IS VO2 MAX & WHY SHOULD YOU CARE? 6 EASY STEPS TO INCREASE YOUR LUNG CAPACITY AND FITNESS OVER 4
WHAT IS VO2 MAX & WHY YOU SHOULD CARE…
VO2 max is not the latest twin turbo engine, and the V doesn’t stand for valves.
The V stands for Maximum VOLUME of OXYGEN (O2) that you process during exercising. The higher the VOLUME the better. Why should you care?
Think of a 500 horsepower supercharged V8, compared to a standard Inline 6. The bigger the engine, the higher the horsepower and torque. With your body, VO2 is the horsepower. The fitter you are the more output you are capable of, and the healthier you are, the better you will feel.
THE BIG THREE OF VO2
I won’t go all biology teacher on you, but these three points are good to know.
INCREASED LUNG CAPACITY = INCREASED OXYGENATED BLOOD INCREASED
OXYGENATED BLOOD TO THE MUSCLES = HIGHER VO2
INCREASED OXYGENATED BLOOD EXTRACTION BY MUSCLES = HIGHER VO2
Hence, the significance of not only lifting weights but also training to increase your lung capacity.
And males over 40, heed this advice. As you age, left un-trained, lung capacity will diminish.
BEFORE WE START – KNOW HOW TO EASILY DETERMINE YOUR HEART RATE (HR)
Yes, there are numerous ways in a laboratory, or with fancy equipment you can obtain a precise VO2 Max reading, but for men over 40 who balance a busy life, you need a reliable but easy way to monitor current and future VO2 max levels. Here’s how…
Place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers.
Use a timer (try your cell phone widget!) and count the number of beats you feel in 60 seconds.
This is your Beats Per Minute (BPM).
You will need to do this as you utilize the Rockport Walking Fitness Test.
TIME TO DO THE ROCKPORT WALKING FITNESS TEST!
As you may already know, I am a big believer in increasing your lung capacity, maintaining weight, and general health through fast walking.
I myself walk on a track and I encourage this in my program and articles. However, walking can take place anywhere you find convenient. It’s called the Rockport Walking Fitness Test.
Developed in 1986 by physiologists and cardiologists at the Department of Exercise Science at the University of Massachusetts at Amherst.
Of course, as with anything fitness related, especially if just getting back into shape or starting on your exercise journey, check with your healthcare provider before performing any fitness test.
This test requires you to push your physical limits and may not be appropriate for everyone. People with certain health conditions should only participate in the test under the supervision of a medical or fitness professional.
ITEMS YOU WILL NEED…
- YOURSELF
- A PLACE TO WALK – a track is preferred
- CELL PHONE WITH STOPWATCH or similar device
- CELL PHONE WITH CALCULATOR or similar device
STEP 1 – TAKE BASE RESTING HEART RATE & WARM UP
Utilize the two finger on the neck method, count your beats for 60 seconds, obtain a good BPM Baseline. Stretch, and get ready for walk.
STEP 2 – WALK A TIMED MILE
Using a stopwatch device like your phone app, WALK A MILE. If using a track as I do and recommend, that’s approximately FOUR LAPS (1,609 meters).
Make sure you walk rapidly, don’t slack here. As quickly as you can WITHOUT BREAKING INTO A JOG. You should be breathing heavily, but able to speak 2 or 3 words in a row.
STEP 3 – STOP THE WATCH & TAKE YOUR POST WALK HEART RATE
Stop the stopwatch / device and check your heart rate using the finger on neck method. Note YOUR 4 LAP TIME! Jot down how long it took to complete the walk. Then right away, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. Jot down your post walk BPM.
Cool down, relax and prepare to calculate!
STEP 4 – CALCULATOR TIME!
USE YOUR PHONE CALCULATOR and calculate your VO2 max using the following equation:
WEIGHT x 0.0769 = #1
AGE x 0.3877 = #2
GENDER NUMBER = 1 (Male, 0 for female) x 6.315 = #3
WALK TIME IN MINUTES = 3.2649 x Walk Time in Minutes = #4
POST WALK HEART RATE x 0.156 = #5
EXAMPLE:
Bob is a 50 year-old male who weighs 200 lbs, walks a mile in 17 minutes and has a heart rate of 130 at the end.
VO2 = 132.853 – (0.0769 x weight in lb) – (0.3877 x age) + (6.315 x gender) – (3.2649 x walk time in minutes) – (0.156 x heart rate). If you are male, use the number 1, if you are female, use the number 0 for the calculation.
Bob’s numbers:
#1 = 15.38
#2 = 19.385
#3 = 6.315
#4 = 55.5033
#5 = 20.28
Bob’s calculation:
VO2 = 132.853 – (#1) 15.38 – (#2) 19.385 + (#3) 6.315 – (#4) 55.5033 – (#5) 20.28 = VO2 MAX OF 28.6197
STEP 5 – DETERMINE VO2 FITNESS LEVEL!
See the Chart I’ve included below.
Bob is 50. So he falls under the 50-59 Age category. He has a score of 28.6193.
If you scan left to right in his column you can see he falls between 27.6 and 32.0, so Bob falls in the 50th – 75th PERCENTILE.
THE HIGHER THE PERCENTILE THE BETTER VO2 FITNESS!
BOTTOM LINE – HOW IS THIS GOING TO HELP ME?
To know your current VO2 Max is essential to improving and tracking your lung capacity / AEROBIC fitness which is a key factor to improving health and fitness at any age, but especially for men after the age of 40!
You won’t become an Olymipian overnight, but working to improve your VO2 over time consistently will add years to your life and quality of health. VO2 Max training is a part of what I offer, along with other no cost training tips and advice for men over 40.
Check out my AIRFORCEFIREDAWG GYM section for more.
Increasing your score will make it easier to go faster and to sustain a given pace in any aerobic activity you do.
So, Know your VO2 max today, train, increase your lung capacity, refresh your new VO2 max number, (Which you know now how to do) watch the progression, celebrate the improvement!
See you at the next Roll Call…
Shift dismissed!