This four-minute form of HIIT follows a pattern of 20 seconds of work, followed by 10 seconds of rest, for a total of eight sweat-inducing cycles. Short on time? Tabata allows you to improve your VO2 max while blasting through super-short, super-intense workout segments (like burpees, jump squats, or mountain climbers) followed by a brief rest period. Here are a few more workouts that can help you boost your VO2 max. “The key is to exercise at an intensity that’s at or above your lactate threshold, which you’ll reach at about 80 percent of your max heart rate.” (Your lactate threshold is the point at which you start to feel your muscles burning.) “Research shows that high-intensity interval training (HIIT) is one of the best ways to increase aerobic capacity,” Thieme says.
Once you have a baseline for your aerobic capacity, you can focus on improving it. It’s less convenient (and less comfortable) than checking your fitness tracker, but for individuals truly looking to improve their aerobic capacity, this test is the best way to get an accurate VO2 max measurement. (Some hospitals, training centers, and universities offer it as well.) During the test, you’ll be fitted with a mask that measures your breathing while you perform an increasingly hard workout on a treadmill or stationary bike. Even weekend warriors and average Joes can pay to get this test done at a sports lab. Indirect Calorimetry Testingįor the most precise measurement of aerobic capacity, you’ll want to get an indirect calorimetry test performed. But the keyword with these estimates, Thieme says: “Wearables can give you a rough estimate of your aerobic capacity, but for a truly accurate assessment, you need to visit a sports performance lab for an indirect calorimetry test.” 2. Many fitness wearables - like Garmin, Jabra, and Fitbit - provide an estimated VO2 max calculation based on your heart rate, age, sex, and weight. One easy option may be right on your wrist. Choose from the methods below to calculate yours. Measuring your own VO2 max can help you get a baseline for your current fitness level and track improvements over time. You may also see the terms aerobic power or maximal oxygen uptake when referring to aerobic capacity, but these all boil down to the same concept: the rate at which you consume and use oxygen. VO2 max is typically measured in terms of milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
VO2 max is the maximum volume of oxygen your body can use in a given amount of time - in other words, it’s a measurement of your aerobic capacity. The terms aerobic capacity and VO2 max are often used interchangeably - and they’re essentially the same, Thieme says. The more you exercise, the more efficient your muscles get at using oxygen - and the higher your aerobic capacity is. The oxygen works with glucose to create adenosine triphosphate (ATP) in order to fuel your muscles. The now-oxygenated blood travels to the heart to be dispersed to your tissues and muscles, where the oxygen gets utilized. Let’s go back to the basics: When you exercise, you breathe in oxygen, which is transferred via your lungs to your blood vessels. “Knowing your aerobic capacity can give you an objective idea of your current cardiorespiratory fitness level.” “Aerobic capacity is the maximum amount of oxygen the body can utilize during intense exercise,” explains Trevor Thieme, CSCS, senior fitness and nutrition content manager at Openfit. What Is Aerobic Capacity?Īerobic capacity is the point at which your body is using as much oxygen as it can, as efficiently as it can.
AEROBIC CAPACITY WORKOUTS FOR FREE
Here’s what you need to know about aerobic capacity - and how to improve yours.įor workouts that will only test your aerobic capacity for ten minutes check out the 600 Seconds program from Openfit, and get started for free today. Whether you’re new to exercising or consider yourself a workout pro, finding out your aerobic capacity can be a great way to gauge how fit you are and track your progress over time. But one metric you may be less familiar with is aerobic capacity. Ever wonder how fit you really are? There are multiple ways to get an idea of your current fitness level - like tracking your reps, monitoring your heart rate, or measuring your body fat percentage.
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