Maximize Your VO2 max Training ,The truth About it !

The faster you run, the more you breathe. Also max training  , the more you run, the more you breathe. And if you suffer a speed of fast running long enough,vo2 max test  you're likely vo2 max training to find yourself breathe as hard as you can. vo2 max training  Scientists of the max interval training year have a special term for breathing as hard as you can: VO2 max.

Whatever you choose to call it, the career of this intensity level is quite painful.vo2 max training  If you do well, however vo2 max training , is extremely beneficial.
In fact, every minute, vo2 max training during training increases physical than any vo2 max test other training application performance vo2 max test .

Before I give you some tips on how to make vo2 max training, let me first explain the physiological reason behind it.

Why VO2max training
VO2max is a measure of the maximum rate at which max interval training  the body of an athlete is able to consume oxygen at a specific activity, vo2 max training adjusted to body weight.
In the race, vo2 max training which is generally determined by a procedure known as a race of extra effort in which the athlete breathe  vo2 max training into a tube that collects and vo2 max training  measures exhaled gases while running on a treadmill whose velocity gradient / belt gradually increased until the athlete reaches exhaustion. The maximum rate of max interval training oxygen consumption recorded in this test is present VO2max corridor vo2 max training .

A high VO2max is important because it is closely max interval training linked to the results of remote execution. Research has shown that VO2 max represents about 70 vo2 max training percent of the variation in performance in races between individual brokers.

So if you are able to run a 5K run a minute faster than I can,vo2 max training  chances are your VO2max is higher than mine by an amount that is sufficient to account for 42 seconds of that minute vo2 max training .

How to do vo2 max training ?

There are two main factors that contribute to a high VO2 max. One is a solid oxygen carrier system which comprises a powerful heart, full blood hemoglobin, high blood volume, the high density of capillaries in the muscles, and a high vo2 max test  mitochondrial density in muscle cells.

The other is speed, or the ability to get a large number of fibers while muscle tissue is more active at a given time, the greater the oxygen vo2 max test demand of muscles.

These two physiological factors are largely determined by genetic constitution, but are also affected by training.

It turns out that the type of training seems vo2 max training to be more effective in increasing VO2max is training at a level of intensity that increases VO2max - or,vo2 max training  in other words, a level of intensity that you breathe as hard as you can.

Actually no one raised VO2max intensity; instead there is a range of intensities that will do the job. This is because oxygen consumption vo2 max test tends to rise at any given intensity as it is compatible. So there's more than one way to hit 100 percent vo2 max training .

The fastest way to get VO2max runs for about six minutes faster than can sustain during this period. So you can make a VO2max training that consisted of 10 minutes of heating, a time trial of six minutes, and 10 minutes of cooling.

But this is not the best way to go about vo2 max training, because they are exhausted after this effort six minutes.

It is better to make several shorter or slightly greater efforts separate recovery periods, allowing the athlete to spend more time in total to 100 percent of VO2max before reaching the exhaustion. Another option is to mark the intensity a little back and make several longer intervals vo2 max training.

Here are three examples of effective vo2 max training formats:

30/30 and 60/60 Intervals
A good way to introduce training in your program vo2 max training intervals 30/30 and 60/60. Created by the French physiologist Veronique Billat, these workouts max interval training are effective fitness builders that are well tolerated by pilots in a modest fitness level.

Start with 30/30 intervals. After heating at least 10 minutes of easy jogging, running hard 30 seconds faster than you could keep for about vo2 max test  six minutes in a race vo2 max training .

Then reduce to a gentle jog for 30 seconds. Continue alternating fast and slow segments of 30 seconds until you have completed at least 12 to 20 each.

Increase the number of intervals 30/30 to complete vo2 max test  whenever you make this exercise, and then switch to 60/60 intervals. Start with at least six of them and build up to 10.

Hill intervals
Shorter intervals hills 20 and 90 seconds are perfect for the development of energy, strength and speed. Slightly longer intervals of two to three minutes vo2 max training are perfect for development VO2max. To drive the hill ranges heated by at least 10 minutes of light jogging.

Then run hard climb for two or three minutes vo2 max test (choose the length before you start),vo2 max training run to your starting point and repeat.

If your fitness level is modest start with a set of max interval training 4 x 3 x 2:00 or 3:00. Adjust Very riders can make as much as 10 x 7 x 2:00 or 3:00. The pace so that does not slow through training due to early fatigue or feeling of complete training that could do more.

Lactate intervals
Lactate intervals are the most difficult type of training VO2 max. Make sure you build a fairly high level of fitness with intervals of 30/30, 60/60 and hills before moving to lactate intervals.

Best to do this type of training on the track. Warm up with a minimum of 10 minutes of light jogging and then run hard for 800 (two laps vo2 max test on a racetrack full size) at 1,200 meters (three laps in a full size tennis gear) around the track. Now lower your rate to a gentle jog for 400 meters.

Run shorter intervals (800 meters) in his first interval training lactate cycle training provided, and then move up. Making a total of about 5000m quick vo2 max test  race in these workouts (6-7 x 800m, 1000m x 5, 4 x 1200m). Again, try running the fastest speed you can hold in the last interval without slowing.


You can not deny: VO2max training is difficult. This is why most pilots do very little. But you're not like most runners, right? Enjoy your superior mental strength vo2 max test and make a commitment to training VO2 max. You will find the rewards to be worth some heavy breathing vo2 max test.