Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

Maximal Oxygen Uptake

Often I need to administered a fitness assessment and one of the components is an estimated Max VO2 . Conducting and assessment of an individuals Max VO2 allows my client an I to identify their total body fitness. Understanding what a Max VO2 is and how it can help both the competitive athlete and the non-competitive fitness enthusiast will allow one to efficiently train to meet your goals.

What exactly is Max VO2? The oxygen demand of working muscles is directly related to their mass and metabolic efficiency. Accordingly, exercising a large mass of muscle is likely to be associated with a higher total oxygen uptake. Max VO2 is defined as the greatest amount of oxygen that can be utilized at the cellular level for the entire body. It correlates well with the degree of physical conditioning and used as an index for total body fitness. The capacity to utilize oxygen is related to the lungs’ effectiveness and the ability of the heart and circulatory system to transport the oxygen and to the body tissues’ ability to utilize it. When you are exercising aerobically, each and every muscle contraction requires oxygen to break down the fats, carbohydrates, and protein; as a result, provides energy (ATP) needed to fuel the muscles in order for movement to occur.

At rest, oxygen uptake is estimated at 3.5 ml of oxygen per kilogram of body weight per minute of exercise (ml•kg-1 •min-1), this value is defined as 1MET. Maximal oxygen uptake values range between 20 to 70 ml•kg-1 •min-1, or 5.1 to 20 METS, in normal healthy individuals. As comparison, an average person's maximal oxygen uptake is around 40 ml•kg-1 •min-1, or 11.4 METS, Lance Armstrong’s Max VO2 measures around 83-85 ml/kg/min, or 24 METS. Factors such as age, health, activity levels, training programs, and genetics all affect Max VO2; thus, Max VO2 values differ from individual to individual.

For the most accurate measurement, you can go into a University Human Performance Lab and get the test. You will generally use a treadmill or a stationary bike, and be given an oxygen mask to measure your oxygen exchange. You will also be connected with chest electrodes to measure your heart response. The main objective is to walk, bike, or run as the intensity is progressively elevated until it is not possible to go any longer. However, if one wishes to estimate their own Max VO2 one can perform the Cooper 12 minute walk /run test. Using a treadmill or level walking or running surface, the object is to travel as many meters as possible in 12 minutes. Once you’ve calculated the total number of meters (1 mile = 1609.344 meters), use the following formula to calculate estimated Max VO2.  (You should be cleared or monitored by your physician before attempting a Max VO2 test.)

V02max = 0.02233 x (meters covered in 12 min.) - 11.3

According to the Harvard School of Public Health, moderate intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3-6 METs.

Brisk walking fills the bill for moderate-intensity activity. How fast is brisk? For the average person, it means walking 3-4 miles an hour, or about as fast as you'd walk if you were late for an important appointment. Walking is an ideal exercise for many people - it doesn't require any special equipment, can be done any time and any place, and is generally very safe.

Understanding what you’re your Max VO2 is will give you a better understanding of your total body fitness. Max VO2 is defined as the greatest amount of oxygen that can be utilized at the cellular level for the entire body. An average person's maximal oxygen uptake is around 40 ml•kg-1 •min-1, or 11.4 METS. Factors such as age, health, activity levels, training programs, and genetics all affect Max VO2; thus, Max VO2 values differ from individual to individual. Performing the Cooper 12 minute walk /run test is an easy way to calculate an estimated Max VO2. Consult your physician before conducting the test. Seek the help of a qualified trainer to help you improve your total body fitness if necessary.

Len Haggerty, is a Sports Performance Coach who owns and operates STRIDES Performance & Wellness, Inc., catering to youths, teams, and active adults who look to discover their athletic and functional potential. If you have questions regarding this or any other article, please feel free to contact Len at len@strideshpi.net.