In the following posts we’re starting to define
the performance
factors, which take part in the different runner’s performance.
Here we’ll explain what it is and why it's important
the VO2max.
Literally it is the maximum quantity of oxygen
that your body can consume. The higher it is the VO2max, the higher the
capacities of the runner will be.
The VO2max in running is directly related with the
aerobic power because of the cardiorespiratory demands the organism needs.
Physiologically talking, after training to
improve your VO2max, muscles capillarity will increase for a better oxygen
catchment. Also mitochondrion size will be higher; this will make a bigger
energy production based on the aerobic system.
HOW CAN WE DEVELOP OUR VO2MAX?
There are several ways, we mention them divided
by sports man level here:
-For a very low level: Any intensity and method
lower to the anaerobic threshold (AT).
-For a low level: at least 70% of VAM and AT
as the maximum.
-For a medium level: interval training
alternating 1 min. on 100% VAM, 1 min. on 50% VAM. Also possible with 2 min.
and more interval trainings.
-For a high level: interval training running on
105-115% VAM, resting about the time you’ve been running and with total volume
of 2500-4000m.
If you want more detailed information, don’t
doubt to contact us!
References:
Esteve
Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de
la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 - 193
Interesting post, could you explain how to do a test to estimate VO2max?
ReplyDeleteThank you for your comment! Well... I guess so! I'll work on it within a few days
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