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The term V02max is equivalent to aerobic capacity and is the maximum amount of oxygen
consumed by the body. Oxygen is used in aerobic processes of energy production within cells.
Your body uses oxygen at a low rate at rest, a faster rate as you begin to exercise, and reaches
its fastest rate of oxygen consumption near your maximum heart rate. The aerobic capacity test
proceeds in a similar manner starting at a very easy intensity progressing up to an individuals
maximum output. The more oxygen that is consumed the higher a person’s VO2max. The
maximum amount of oxygen consumed while an individual is working their hardest produces
an excellent indicator of cardiorespiratory fitness. For endurance athletes, a higher VO2max
indicates a higher potential for endurance performance.
Why would I have a VO2max test?
A VO2max test can be used to:
• Evaluate fitness level
• Make exercise recommendations for training zones based on heart rate, speed, or power
• Measure improvement over time
The best exercise recommendations are based on your unique response to exercise, not
on a generalized formula. These tests are valuable because they are a controlled, scientific
measurement of your own body’s response to exercise at a range of intensities. The information
gained from these tests can help you improve your health, your sports performance or both. In
addition, this will also help you gain a greater understanding of exercise principles, so that you
can apply this knowledge to your workouts.
Who can benefit from VO2max testing?
This test can help anyone who wishes to get the information they need to train smarter to meet
their fitness goals, whether for improving health or for sports performance enhancement. Here
are some examples:
Recreational athlete: someone who trains and competes mainly for the sheer fun of it, but still
wants to improve and have some structure and purpose in their training.
Elite athlete: to fine-tune each training bout, avoid injury and overtraining, monitor changes in
fitness status, gain a competitive edge through application of sport science principles
Former couch potato: someone who’s decided it’s time to get fit, and knows that a proper
exercise regime is crucial to one’s physical and emotional health; wants to be informed and
make the most of exercise time.
Someone who’s not getting results: one who’s been exercising for a while, but isn’t seeing much
improvement anymore; wants to learn how to change their exercise to continue improving.
In short, our doors are open to everyone.
How can I use the results of the test?
The higher a person’s VO2max the more endurance they are likely to have. The results of the
test can be used to more efficiently conduct your training. Training zones can be established
which allow a subject to know much more precisely how hard to train using several indicators
such as heart rate, speed, power, and rating of perceived exertion. In addition, by repeating the
test, a training program can be evaluated to see how successful it was.
How can I raise my VO2max?
Through specific training it is possible for an individual to raise their VO2max value between 10-
20%. There are multiple techniques to raise an individual’s aerobic capacity such as increasing
the training volume or increasing the time spent training at VO2max intensity. In addition,
VO2max is often expressed relative to body weight. Therefore decreasing body mass will result
in an increased value.
Do gender or age affect the measurement?
Yes, gender and age both can affect a person’s VO2max value. Women tend to have a lower
value then men due to higher body fat content, smaller muscle mass, and a lower concentration
of hemoglobin. Also for each decade after the age of 25, healthy but inactive people experience
declines in VO2max of about 9%. Yet, this decrease is not as significant in subjects who remain
active throughout life.
The RMR test can be helpful for those interested in weight loss. Resting metabolic rate (RMR)
accounts for the majority of energy expended during the day. Measuring your RMR will enable
the dietitian to adjust your intake goals to meet the needs of your body, without putting you at
risk of taking in too few calories.
Resting metabolic rate ~60-75% of total daily energy expenditure
Patient Instructions:
● Participants fast overnight for at least 12 h and attended the clinic on wakening.
● Before commencement of the measurements, subjects rest quietly for 30 min,
● Subjects sit quietly in a comfortable chair for the duration of the measurement.
● Subjects are asked to remain awake and motionless
Costs
Resting Metabolic Rate: $75
ports Nutrition
Nutrition Analysis:
Using a computerized program your eating habits over a three-day period are analyzed. The
results of the analysis are presented to you with further recommendations for health and
performance. This includes fueling during a competitive event, eating for recovery,. and making
sure your dietary habits are helping and not hurting your performance.
Nutrition Consultation:
This involves a 45 minute one-on-one consultation (without 3-day food record evaluation) to
help you eat better and fuel your activities more effectively.
Nutrition Follow-up:
Many clients who come in for nutrition appointments benefit from meeting several times after
their initial visit. The follow-up appointments help answer additional questions, and are used to
evaluate your progress toward your nutrition and health goals.
Sports Nutrition Appointments
● Nutrition Evaluation with Resting Metabolic Rate (RMR) $150
● Nutrition Evaluation $100
● Nutrition Consultation $80
● Nutrition Follow-up $45
Resources
Performance Newsletter
Summer 2006- Sports Science and the Tour de France (PDF)
Human Performance Lab Definitions
Economy – The concept pertaining to the oxygen consumption required to perform a given task
Electrocardiogram (EKG or ECG) - a graphic produced by an electrocardiograph, which records
the electrical voltage in the heart in the form of a continuous strip graph.
Heart Rate (HR) – Usually measured as the number of heart beats per minute and an indication
or exercise intensity.
Lactate threshold – The term used to denote the intensity of exercise when there is an abrupt
increase in lactate accumulation in blood or muscle
Pulmonary Function Testing (PFT) -A broad range of tests that measure how well the lungs take
in and exhale air and how efficiently they transfer oxygen into the blood.
Rating of Perceived Exertion (RPE) – A subjective measure of how hard a bout of exercise
feels. It is based on the physical sensations a person experiences during physical activity,
including increased heart rate, increased respiration or breathing rate, increased sweating, and
muscle fatigue.
Resting Metabolic Rate - the minimum number of calories your body needs to support its
basic physiological functions, including breathing, circulating blood and all of the numerous
biochemical reactions required to keep you alive. Your RMR is generally 60-75% of your total
daily caloric expenditure.
Ventilaotry threshold – The metabolic intensity associated with an increase in the ventilatory
equivalent for oxygen (VE/VO2)
VO2max – Maximum volume of oxygen consumed by the body during exercise
Watts - A unit of power or the amount of energy per unit time, measurement is often used in
assessing cycling performance and designing training programs.
Links
Running
Track and Field News
Lets Run
US Track & Field Association
Team XO
Bicycling
Bike Forums
Northern California and Nevada Cycling Association
Velo News
USA Cycling
Triathlons
USA Triathlon