VO2max Test: Understanding Fitness with Science

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Why do we need to quantify fitness?

Throughout the recent years, the implementation of scientific research and principles to sport and exercise performance has seen an exponential increase.

Consequently, the chief purpose of physiological research is to evaluate and monitor different types of training and their impact on the primary physiological factors; Maximal oxygen uptake (VO2max), Maximum heart rate (HR max) and Ventilatory thresholds (VT1, VT2) to compose the optimal training program.

What is VO2max?

One of the most important physiological factors, which is also known as the 'gold standard' of assessing the aerobic capacity of an individual, is the VO2max, (Pinet, et al., 2008).

The terminology "VO2" stands for Volume of Oxygen, and, thus, VO2max is the maximum volume of oxygen that the body can consume and utilize during intense exercise and is often used as a cardiorespiratory fitness measurement ( Wilmore, 2003).

As the intensity of exercise increases so do the oxygen (O2) needs of the body. There comes the point where the body can no longer keep up with the oxygen uptake needs faced by the continued increase in intensity. This 'plateau' in VO2 is the point where the VO2max is set. This volume is expressed either in liters of oxygen per minute (L/min), which is absolute or as a relative rate in milliliters of oxygen per kilogram of body weight per minute (ml/kg/ min) (Plowman and Smith, 2003).

Lactate/Ventilatory Thresholds:

The two ventilatory thresholds are performance markers which are often overlooked, yet, are also an accurate representation of endurance performance, (Yoshida et al.,1987).

The first ventilatory threshold (VT1) occurs after low exercise intensity when the muscles demand little oxygen and energy. This marker is a clear sign of the body crossing over from the aerobic to the anaerobic energy system.

If exercise intensity continues increasing, the minute ventilation (Ve) will spike in response to the need to clear lactic acid build up, (McArdle, Katch and Katch, 1991) and (McArdle, Katch and Katch, 1991). The V-slope method accurately determines the ventilatory thresholds by looking for inflection points on a Ve/Time graph, (Beaver, Wasserman, and Whipp, 1986).

In well-trained athletes, the VT1 is approximately the highest intensity that can be sustained for one to two hours of exercise, and in elite marathon runners, VT1 is very close to their competitive pace (Yoshida et al., 1987).

Studies found that interval training can increase the time to both blood lactate threshold and ventilatory threshold, ( Ghosh, 2004).

Heart Rate Max:

The last physiological factor that we will compare is maximum heart rate ( HRmax). Heart rate monitoring allows to identify exercise intensity accurately and to set training programs according to the targeted effort zone of the training's objective.

The HRmax has been found to closely represent VO2max, meaning, that at a percentage of VO2max there is a corresponding HRmax ( Panton, et al., 1996). Knowing the HRmax will, therefore, help to determine if the athlete trains, or competes close to or at the laboratory measures of HRmax (Shaw, 2010).

Obtaining accurate measurements of the performance parameters, mentioned above; using the correct testing methods is essential. An incremental velocity treadmill exercise test, using the Quark CPET, that monitored the HR, VT1, VT2, and VO2max, has shown valid and reliable results in the past, ( Cooper, 2005) and (Silva PR, et al., 2007).

In conclusion:

Whoever wishes to take their sport or fitness seriously, they are advised to test their VO2max and associated biomarkers. The knowledge gained from this test can help improve an athlete's training and subsequent progress in their sports.

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Bibliography:

Pinet, B., Prud'homme, D., Gallant, C. and Boulay, P. (2008). Exercise Intensity Prescription in Obese Individuals. Obesity, 16(9), pp.2088-2095.

Wilmore, J. (2003). Applied Exercise Physiology: A Personal Perspective of the Past, Present, and Future. Exercise and Sport Sciences Reviews, 31(4), pp.159-160.

Cooper, S. (2005). The repeatability and criterion related validity of the 20 m multistage fitness test as a predictor of maximal oxygen uptake in active young men. British Journal of Sports Medicine, 39(4), pp.e19-e19.

Santos-Silva PR, et al., (2007). Reproducibility of maximum aerobic power (VO2max) among soccer players using a modified heck protocol. - PubMed - NCBI. ncbi.nlm.nih.gov.

Shaw, I. (2010). Differences in maximum heart rates in distance runners during training, competition and laboratory testing. British Journal of Sports Medicine, 44(Suppl_1), pp.i47-i47.

Bouchard, C. and Rankinen, T. (2001). Individual differences in response to regular physical activity. Medicine and Science in Sports and Exercise, 33(Supplement), pp.S446-S451.

McArdle, W., Katch, F. and Katch, V. (1991). Exercise Physiology. Medicine & Science in Sports & Exercise, 23(12), p.1403.

Green, M., Hornsby, J., Pritchett, R. and Pritchett, K. (2018). Lactate Threshold Comparison in Anaerobic vs. Aerobic Athletes and Untrained Subjects.International Journal of Exercise Science.

Ghosh, A. K. (2004). Anaerobic Threshold: Its Concept and Role in Endurance Sport. The Malaysian Journal of Medical Sciences : MJMS 11(1), pp. 24–36.

Saltin, B. and Astrand, P. (1967). Maximal oxygen uptake in athletes. Journal of Applied Physiology, 23(3), pp.353-358.

Allen, W., Seals, D., Hurley, B., Ehsani, A. and Hagberg, J. (1985). Lactate threshold and distance-running performance in young and older endurance athletes. Journal of Applied Physiology, 58(4), pp.1281-1284.

Beaver, W., Wasserman, K. and Whipp, B. (1986). A new method for detecting anaerobic threshold by gas exchange. Journal of Applied Physiology, 60(6), pp. 2020-2027.

Panton, L., Graves, J., Pollock, M., Garzarella, L., Carroll, J., Leggett, S., Lowenthal, D. and Guillen, G. (1996). Relative Heart Rate, Heart Rate Reserve, and Vo2 During Submaximal Exercise in the Elderly. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 51A(4), pp.M165-M171.

Cipryan, L., Tschakert, G., & Hofmann, P. (2017). Acute and Post-Exercise Physiological Responses to High-Intensity Interval Training in Endurance and Sprint Athletes. Journal of Sports Science & Medicine, 16(2),pp.219–229.

Yoshida, T., Chida, M., Ichioka, M. and Suda, Y. (1987). Blood lactate parameters related to aerobic capacity and endurance performance.
European Journal of Applied Physiology and Occupational Physiology, 56(1), pp. 7-11.

*Video was created by @exercisinghealth
*Soundtrack was bought under creative music license.

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