Since VO2max workouts are much faster than normal training, they force you to run more efficiently. Training at VO2 max also increases leg-muscle strength and power, which improves running economy.
When muscles become stronger, fewer muscle fibers are needed to hit a particular pace; thus the energy expenditure is lower. This can improve your fuel-burning efficiency during a marathon or help propel you to faster times in the 5k. Threshold Training — If VO2 max measures your aerobic potential, lactate threshold determines how much of that potential you tap into during a race.
If two runners have the same VO2max value but one has a higher lactate threshold, the latter is more likely to win. Motivation and Mental Training — Yep! An incredible limitation to improving can be attributed to the ability of our brains to communicate with our bodies! Your VO2 max occurs when oxygen consumption redlines—this usually happens at a speed slightly faster than 5k race pace.
After doing math involving rate of oxygen consumption during the test and your body weight, a physiologist determines a number expressing oxygen consumption when running your hardest. Knowing your VO2 max and your velocity at VO 2max is only important if your training plan demands it. Unfortunately, after a certain point, VO2 max loses its value as a performance indicator.
Highly-trained individuals may drop a few points, even if they are training faster than ever! You are much better training to the specifics of your race distance and demands versus a single, calculated variable. Outside of this, VO2 max is a nice measurement for scientific research, as it can be used to identify and isolate improvement from training. Individuals with a healthy VO2 max are more likely to experience promising health benefits such as: increased lifespan, reduced risk for stroke, heart disease, diabetes, and cancer.
On the contrary, in a study , published by Susan Lakoski and colleagues in JAMA Oncology, individuals with low VO2 max scores were shown to be at greater risk of heart disease, and specific types of cancer,. The study tracked almost 14, men over a period of 38 years to determine the correlation between aerobic fitness and serious health complications. We all know endurance is an excellent preventative measure of cardiovascular disease and underlying illness.
We also understand its significant role in mental health as well. While the first portion of 5k training will focus on building aerobic endurance, think of this phase as building the foundation of a house. Looking for more information and workouts for training for a 5k? Check out our 5k Specific Training post. Or, how about our Base Training for 5k and 10k post? In the 10k and half marathon, you should have a VO2 max workout scheduled every weeks to keep the system in check and support other energy systems aerobic development and threshold training.
We have a great article on Specific Training for the 10k here, and a 6 week 10k specific training plan for applying the adaptation principle.
You can also take a glance into the 10k training of an elite runner or half marathon specific training. Unfortunately or fortunately, depending on how much you like lung-busting interval workouts , VO2max is not a big component of marathon training. However, It is still useful and important to include some VO2 max workouts and speed work in your training plan every weeks to help your form and efficiency. That means your VO2 max is the absolute highest amount of oxygen your body can use in a set amount of time.
Your VO2 depends on a number of factors: how many red blood cells you have, how adapted you are to endurance activities, and how much blood your heart can pump. In short, your VO2 max is a measure of how fit you are. And improving that number?
To improve your VO2 max, Corkum says, you can do two things: train to improve it, and lose weight—VO2 is scored relative to body weight. Depending on the duration of the workout and your current level, recovery after a VO2 max session will take between 36 and 48 hours. LT workouts are less intense than VO2 max workouts, with longer intervals and shorter recovery periods.
The total duration of a typical LT workout should be between 30 and 60 minutes without recovery intervals. For LT and VO2 max workouts, recovery intervals should be kept active by jogging or cycling. Lactate clearance is accelerated by movement, so this will help your performance.
Depending on the duration of the workout and your particular level, recovery after LT workouts is typically longer than recovery after VO2 max workouts due to higher glycogen depletion, lasting between 48 and 72 hours. VO2 max should be stimulated as well, but not so frequently. For example, you can include weekly LT workouts into your training plan with VO2 max workouts every two weeks. This is a good compromise if your aerobic base and muscular adaptation is already secured.
The goal of this training is to make racing at maximum aerobic potential possible for extended periods of time. Precisely defining and frequently updating your LT is essential for good planning so that you avoid training at intensities that are either too high or too low for your current fitness level.
Those who work on efficiency and consistency are always rewarded! He was the performance director and national team coach for the Portuguese Triathlon Federation from , working towards a world championship in and a silver medal at the Beijing Olympic games. This is why you might notice that your heart rate is a lot higher when you exercise at the same intensity after a training break — even a fairly short one. Also, the reduced dimension of the heart muscle and diminished ventilatory efficiency already decrease stroke volume after a few weeks of detraining.
The decline in stroke volume is also one of the main reasons why your VO2max , maximum oxygen uptake, begins to decrease fairly quickly. Significant reductions in VO2max occur already within 2 to 4 weeks of detraining: highly trained individuals might lose anywhere from per cent in this time, while the VO2max of beginners declines to a lesser extent. In addition to the decline of stroke volume, VO2max is affected by many other factors if detraining continues.
When it comes to recently trained, most studies indicate a complete reversal of VO2max after long term inactivity. Since, VO2max is not only the defining metric of cardiorespiratory fitness but also a great indicator of overall health, this is not a trifling matter. Of course, detraining also induces other adaptions, like metabolic and hormonal changes.
For example, your muscle glycogen levels the carbohydrate storage decrease and your Lactate Threshold lowers in as little as one week. If training break continues, you begin to lose your muscle mass as well, usually after week. Strength can be maintained a bit longer, up to weeks, but thereafter it is also gradually lost.
Naturally, all detraining adaptations depend a lot on how inactive you are. Training intensity is the most important factor when it comes to maintaining aerobic fitness if you want to maintain your VO2max Fitness Level. During your training break — voluntary or forced — it is good to remember that all physical activities help in maintaining your fitness and fighting against detraining.
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