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How to Measure Your VO2 Max?
- The best is to directly measure oxygen consumed while u exercise to exhaustion; eg. based on the distance during a 12-minute run.
- There are also “sub-maximal” exercise protocols that estimate VO2 max based on your heart rate & pace, without forcing u to go all-out. This (along with basic information like your age and sex) is what some GPS watches do, by having u run for at least 10 minutes while simultaneously measuring your pace & heart rate.
- There are also estimates that don’t involve exercise at all, but simply use information like your age, resting heart rate & activity levels.
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Garmin vs. Polar vs. Lab Tests
- The most comprehensive study came from Bryan Smith and his colleagues at Southern Illinois University Edwardsville.
- They estimated VO2 max for 23 women and 26 men using the
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Conclusion
- The best accurate test to measure your VO2 Max is still the lab test.
- However, that's only necessary for elite athletes who want to improve their sports performance.
- For general users who want to monitor general health and well-being, GPS watches that have the ability to mea...
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Polar vs. Lab Tests
- Finally, Kent Johnson and Jenny Beadle of Lipscomb University compared the values produced by Polar’s FT60 Fitness Test (the one based on heart-rate variability while lying down) with lab values in 31 subjects.
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Chest Strap vs. Wrist Sensor
- Another analysis from the same group took a deeper head-to-head look at the data from the two Garmin systems.
- Chest straps are considered highly accurate, and the wrist sensors produced heart rate ...
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Garmin vs. Lab Tests
- Rebecca Moore and her colleagues at Eastern Michigan, led by grad student Andrew Pearson, used a treadmill test and a Garmin Forerunner 235 (the one with the wrist sensor) to measure VO2 max in 23 volunteers.
- ...
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What is VO2 Max?
- VO2 max is basically the definitive measurement of aerobic fitness.
- It tells you the maximum rate at which you can take oxygen from the air and deliver through it through the lungs into the bloodstream for use by your working muscl...
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Garmin vs. Polar vs. Lab Tests (cont.)
- The Polar measurements appear to be less accurate—not surprisingly, given that they’re estimating a characteristic of maximal exercise while at rest.
- But the deviation seems to be completely different in men and women.
- It’s hard to know whether this is an artifact of the pa...
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What is VO2 Max and What It Is Not?
- VO2 max refers to the maximum amount of oxygen you can utilize during exercise.
- It's commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle.
- VO2 max is measured in milli...
How to Increase Your VO2 Max
- Increasing your body's capacity to utilize oxygen is one surefire way to get you closer to your endurance-related goals — a higher VO2 max essentially extends your breaking point.
- High-intensity interval training is one of the
How to Increase Your VO2 Max (cont.)
VO2 max is like a muscle of its own. If you run at the same easy pace for the same amount of time every day, you won't get faster or better at running.
Instead, try adding intervals to your run. For example:
- Run fast for one minute
- Jog slowly f...
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