What is Aerobic Capacity?
What Does Aerobic Capacity Measure?
Aerobic capacity is defined as the VO2 max or the maximal oxygen uptake measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). The higher the VO2 max, the better the body is at utilizing oxygen for energy production during demanding activity.
How is it Measured?
VO2 max is precisely measured in a lab during a maximal exertion test on a treadmill or bike where oxygen intake is analyzed. Rough estimates can be made from a person’s heart rate during vigorous exercise. Genetics significantly influence natural aerobic capacity.
Improving Aerobic Capacity
- High-intensity interval training- Alternating short bursts of high intensity exercise with recovery periods to elevate heart rate and oxygen consumption. Builds endurance.
- Long runs or bike rides- Long, continuous runs or bike rides at lower intensity to build aerobic base and teach muscles to use fat for fuel.
- Hill sprints – Short, maximal effort sprints up hills to build power and speed. Tax energy systems.
- Interval and tempo training runs – Runs alternating between high intensity intervals and lower tempo segments. Builds speed and lactate threshold.
- Sports like swimming, basketball, soccer – Sports involve varied intensity and use different energy systems. Develop full fitness and athleticism.
Significance for Athletes
A higher aerobic capacity means an athlete can sustain a greater intensity pace for longer before fatigue sets in. Most endurance athletes have very high VO2 max levels.
In summary, aerobic capacity measured as VO2 max indicates the maximum rate an individual can take in and utilize oxygen during exercise. It is a strong predictor of endurance potential.
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