If you’ve found this video useful, PLEASE give it a thumbs up on KZbin. And leave us a comment below if you have any questions!
@daveadams39894 жыл бұрын
The Running Channel no i didn’t
@starwarsroo24484 жыл бұрын
Yeah it was useful. Check this out kzbin.info/www/bejne/l3akpGuEh7uZj6c
@StoutProper4 жыл бұрын
The Running Channel what's a half decent vo2 max for someone who exercises regularly say 3 or 4 times a week?
@Aaqilissack58734 жыл бұрын
nice my new watch Gt made it watch this
@ltirkey99914 жыл бұрын
Can v do these excercises per day??
@vnandrew4 жыл бұрын
As a kinesiologist, this is a pretty accurate tutorial on VO2 max! Well done.
@runningchannel4 жыл бұрын
Thanks very much 🙌
@khue63774 жыл бұрын
vnandrew So what other exercises would recommend if you hate running.... what other devices can you use to measure the VO2 ?
@zainm14204 жыл бұрын
@@khue6377 VO2Max can be measured on a cycle ergometer, a treadmill and few other lab based protocols but it requires the use of Douglas bags to collect all the oxygen exerted! hope this helps
@zac16724 жыл бұрын
Zeek Banistor cycling, swimming or ergos 🤔
@zac16724 жыл бұрын
Zeek Banistor 😐ok.
@ftmhome4 жыл бұрын
You have done a better job explaining VO2 Max than most. Thanks
@runningchannel4 жыл бұрын
Thanks! And thank you for watching 🙌
@richskater4 жыл бұрын
Remember what Anna said about your watch being an estimate! If you see your VO2 drop a point on your Garmin, don't freak out and get upset. Speaking somewhat specifically about the Forerunner 935, I've seen it waver up and down quite a bit. Several times I would finish my run and speed over to see if my VO2 improved just to find that it dropped a point and now Garmin has my Training Status listed as "Unproductive". It used to kill me and really get me down on my running, to the point I even took some time off once. "Unproductive", I hate that word. 😡 After a few months of frustration I found an article that claimed the First Beat tech that Garmin uses wasn't taking into account the outside temperature in the VO2 calculations. So when it's hot, we typically slow down or work harder to keep pace. First Beat would detect this loss in pace or increase in work and assume that you've loss fitness, and that must mean your VO2 went down. In reality it's just hot outside. I've never dug into all the Garmin update notes too see for certain, but I do believe this has been corrected now. The point is that regardless of manufacturer, these watches are just estimating. Even worse than that, they're using data they've already estimated to estimate new data. We all know that HR monitors are estimates, and then they use that estimate to estimate your VO2. So yeah, don't let that number be your sole factor for comparison. Remember to take into account how you feel!
@runningchannel4 жыл бұрын
Absolutely spot on Richard! Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
@StoutProper4 жыл бұрын
Richard Speir so what's a half decent vo2 max then?
@albinjohansson50494 жыл бұрын
On the new Forerunner 945 Firstbeat does take in to account the temperature and your altitude acclimation
@richardblom43584 жыл бұрын
I have noticed the same fluctuation with my forerunner 735xt. I noticed when the temperature was rising my vo2 max stayed te same and eventually dropped. But also when I am running on the track my vo2 max rises with 1 or 2 points because you get a higher energy return of the track surface.
@tonybarfridge43694 жыл бұрын
Richard Speir nor would it account for dehydration which slows us even more
@blackbird56344 жыл бұрын
My fitness goal is to clip my toenails AND be able to breath at the same time.
@yogeshganpule26954 жыл бұрын
Hahaha
@glidercoach4 жыл бұрын
Hey come on, you've got to set some realistic goals here.
@blackbird56344 жыл бұрын
@@glidercoach ya cut me deep there. I tie one shoe at a time and if i pull on a sock too quick, i'm edging towards the darkness.
@glidercoach4 жыл бұрын
@@blackbird5634 No... really? Are you not well? If you're ill please accept my whole hearted apologies.
@blackbird56344 жыл бұрын
@@glidercoach just flabby and pushing away more potato chips than doing push-ups. 'the ox is slow, but the earth is patient.'
@filmic14 жыл бұрын
Nice explanation! I'm a 67yr old T2 diabetic male and do three 4km jog routines week. I don't pay attention to my VO2Max on my Garmin 235 as I'm not strictly performance oriented. My goal is just good cardiovascular fitness and mental health. I do pay attention to this TE (training effect) value my Garmin gives me. I'm happiest when I get a 4.2. I used to be morbidly obese which motivated me work towards completing/finishing two Montreal 1/2 marathons in 2008 and '09. (I finished... don't ask me my time... )
@humility-righteous-giving Жыл бұрын
Woohoo💪
@Loppy23454 жыл бұрын
TL:DR - run 2 minute to 4 minute intervals fast to improve your V02 max and get faster. Many 'casual' runners only run at a steady pace, which does not make you faster.
@tonybarfridge43694 жыл бұрын
Loppy2345 how many, and how many should an older person do?
@adamsmith34134 жыл бұрын
Why should that be the goal if fitness is the goal rather than a specific timed event? Mixing it up is good but there is a correlation between extertion ad cardiac morbidity.
@GoIrish20264 жыл бұрын
@@tonybarfridge4369 my coach generally has us do this: -10 minute warmup -4 × (4 minutes hard, 2 minute easy jog) -10 minute cool down This should be a continuous run; all in all 44 minutes
@dipsyteletubbie8024 жыл бұрын
Steady pace running (low intensity) helps a lot in improving speed at VO2max. Needs to be done alongside intensity according to elites and lots of research (from Stephen Seiler etc)
@parzivalw.11804 жыл бұрын
MJBCuber does this work well for you or your team? I’m trying to not be out of breath all the time on the field
@DC1188774 жыл бұрын
The Cooper Test is another good DYI way to calculate your VO2Max. Run as far as you can in 12mins, then calculate your VO2Max = (Distance in meters - 504.9) / 44.73 Mine has always come out fairly close to what my watch states.
@runningchannel4 жыл бұрын
Interesting! We know the Cooper Test isn't accurate for every one, but definitely worth noting! Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
@FreeLancerLondon4 жыл бұрын
Thanks for this formula. I'm trying to get back in shape. Ran 12 minutes this morning on treadmill and achieved 2095 metres. Giving me a VO2 max of 35.5. Not bad for a 64 man. I can use to track progress. Thanks again 👍
@deldridg4 жыл бұрын
Very well presented and thank you. At 52 I'm working hard to rebuild my fitness and are getting back into running and cycling intervals, as I did as a younger man. My young kids are extremely competent and enthusiastic runners and I have to do this to keep up now! This video was very informative and your presentation style is lovely! Cheers and thanks from Sydney, Aust - Dave
@runningchannel4 жыл бұрын
Thanks for watching Dave!
@bigmartin4 жыл бұрын
Best running channel by far. I’m struggling with everything since being put on beta blockers so this kind of stuff is really helpful
@runningchannel4 жыл бұрын
Thanks Judo!
@wolfsrule1004 жыл бұрын
Very interesting video!! Though as a Florida resident I kinda had to laugh at finding a hill. Everywhere I run is flat 😂
@maewer11774 жыл бұрын
Lol I know the feeling as a Florida native. I have used a treadmill for hill repeats but that gets old to me. I have found a good bridge that has a sidewalk and have been using that. Bit noisy and windy but less boring than the tradmill
@jimoconnor85974 жыл бұрын
Head near Gainesville or Orlando. Plenty of tough hills there in FL.
@bullmeatt4 жыл бұрын
i live in banff theres nothing BUT hills lol. trying to rehabilitate my foot to get back into running and the only flat ground is the gymnasium at the recreational center
@jamesheseltine20114 жыл бұрын
Michael Ewer sidewalk? You mean pavement! I joke 😉 🇬🇧🇺🇸
@alanchadbone78344 жыл бұрын
I don’t do any speed work other than my running clubs weekly hill sprint session. With this session alone I have managed to reduce my 5km time by 6 minutes and my 10km by 10 minutes. The thing with this session is we start off with x4 30seconds (first being easy, second being moderate, third being a little faster and fourth if you have that extra gear go all out), we then move to a different hill where we will do x3 60 seconds and this hill tends to be steeper and longer(again first gentle, second medium and third all out), third hill is x2 20 seconds and then a further x2 15 seconds (our coach normally says run at a pace you are comfortable with due to other runners abilities) but I’ve found this session invaluable to my running. Not only have I got faster but I am no longer afraid of hills and welcome a hill like an old friend 😂
@runningchannel4 жыл бұрын
We LOVE hills! Sounds like a great session 🙌
@jamestelfer92834 жыл бұрын
Some good clear advice. One small detail I would add on the suggested workouts is that it would be worth including the recoveries. The longer the recoveries the more it will allow more emphasis on your VO2 effort. combine with an endurance session of longer duration and shorter recoveries as another session of the week and you're going to run a quicker 5k.
@goncalodvd4 жыл бұрын
A sligth improvement ?? I followed this for 2 months and had an increase of 10 points in the VO2 max. "Sligth improvement" is the understatement of the year miss :D Thanks for this !!
@jiburpak5394 жыл бұрын
How did you measure it?
@goncalodvd4 жыл бұрын
@@jiburpak539 Amazfit Stratos and confirmed on a stress test (dont know the exact name in english).
@robertharvey34694 жыл бұрын
That was the best explanation I’ve found. Great work
@northernninjarunner55064 жыл бұрын
Great video explaining about VO2 Max, the Forerunner 235 varies with its results and some days it’s high and some days it’s lower. Checking online the local college can test it so will have a look to see what they offer. 👊
@runningchannel4 жыл бұрын
Sounds good to us!
@xShuus4 жыл бұрын
Garmin VO2 max results are absolutely off. Do not trust them at all.
@gyozakeynsianism3 жыл бұрын
Do you use a chest strap for HRM? The on-device HRM is old tech on the 235. With my 235 I use a chest strap HRM and that tends to be reliable. I get very consistent VO2 max results (which FYI are terrible lol ...)
@northernninjarunner55063 жыл бұрын
@@gyozakeynsianism If you want true VO2 max you need to be in a lab environment and get it tested correctly
@movdqa4 жыл бұрын
I've started working on this and went from 30 to 40 in a year. I figured that interval training is the best way to go and I like to do 1/4 mile intervals at slightly faster rates each time. Goal is 45 which is apparently good for a senior citizen.
@zachbunch87014 жыл бұрын
A 20 year old in moderate shape, more or less, is expected to be around 50-60 so yeah anywhere near that as a senior would be fantastic.
@minds777 Жыл бұрын
@@zachbunch8701 an average 20 year old running 4 miles in 50-60 minutes? I doubt that very much. I would say around 35 minutes
@zachbunch8701 Жыл бұрын
@@minds777 think about what an AVERAGE person does…most aren’t running period let alone several miles and in a good time.
@minds777 Жыл бұрын
@@zachbunch8701 I just searched up the average 5k (3.1 miles) for a 20 year old which is 29:27. Where could of you possibly got 50-60 minutes from for 4 miles?
@zachbunch8701 Жыл бұрын
@@minds777 that’s taking data of people who HAVE run a 5k not the average person who isn’t running a 5k or at all.
@askingwhy1234 жыл бұрын
"Live high, train low" is the current best practice for using altitude, not training high, since it reduce your ability to perform.
@runningchannel4 жыл бұрын
Interesting you say that - we have a video coming very soon all about altitude training! Don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload it - and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
@mahalkita73514 жыл бұрын
SomeAssemblyRequired I got frendz n low placez 😎
@caseydupre53764 жыл бұрын
This is spot on with what is being taught in my under grad kinesiology classes.
@cac78654 жыл бұрын
Love Anna. New subscriber and I think this is a brilliant running channel. I've just found my VO2 max on my Garmin - i didn't know what it was but now I do. Thank you Anna 👍
@runningchannel4 жыл бұрын
Awesome! Welcome to the fam!
@clevernickname80954 жыл бұрын
I just learned what VO2 was from looking at the health app on my phone and looked up what my number meant and it turns out I have a VERY poor max level. My max was 31 when I was on my high school swim team last year, and that was after 4 months of practicing and sprinting 2 hours a day! The lowest I saw was 23 at the beginning of the season and I wouldn't be surprised if it's around that number again. I have asthma and ever since the season ended all I've been doing is weight training for muscle mass, but finding out I have a terrible VO2 score is scaring me into considering going on more jogs and doing HIIT exercises. Thanks for explaining what this is and how to improve it!
@runningchannel4 жыл бұрын
Glad you found this helpful! You're welcome!
@antoniagreen11084 жыл бұрын
thank you for this great video, as always !
@runningchannel4 жыл бұрын
Thanks for watching! 🙌 Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
@redpilltattoo4 жыл бұрын
Increase VO max and power to weight ratio, drop a lot of weight quickly: ✓Master cleanse diet. ✓The Snake diet. I would do this in the spring, after my winter training in the off season for cycling. I had great results 👍
@jugnu3613 жыл бұрын
I have just started to run I m loving this channel Thank You
@gyozakeynsianism3 жыл бұрын
Awesome! Keep at it and stay healthy (avoid injury). You'll be happier for it.
@masterlionofficial20314 жыл бұрын
Thumbs UP on this Video! Well done keep doing this AMAZING info for all runners around the world.
@runningchannel4 жыл бұрын
Thanks!
@Alithegreat19804 жыл бұрын
Nice video , well presented and you made it simple to understand for beginners
@dawieherselman29564 жыл бұрын
I loved it and it's going to help me getting back into running fast as I have not been able to run for about 2 months now. Thank you
@runningchannel4 жыл бұрын
Great stuff! Good luck!
@gavaskarot3 жыл бұрын
I’m a beginner in running and this sums it up for VO2 session
@RobeenaShepherd4 жыл бұрын
I finally understand what VO2 Max is! Thank you!
@runningchannel4 жыл бұрын
👍👍🤓
@Dissey4 жыл бұрын
This channel is seriously blowing my mind. The information is so accurate and honest, you guys are amazing! I have a Garming and the Vo2Max was actually showing 10 lower than my vo2max in a lab. The Vo2Max on the watch also goes up and down between workouts so take it with a grain of salt! Remember that Vo2Max is not only limited by gender and genes but also age. You will lower it gradually as you age (usually something like 30% from the age of 20-60) which is completely normal. They mentioned Elites having a Vo2Max of 80-90s however this is NOT normal or needed to run fast times. You will find the average extremely fit athletes (men at 50-52 vo2max) and women at (40-44 vo2max) and they can't go higher, not because of bad training but because of genes. These athletes can run times of sub 15min 5k and sub 30min 10k which is insane! This is because vo2max is only a part of the puzzle and not an indicator of your potential. If you want to become the best runner you can be you need good running economy, good aerobic base and years of dedication and training, not a high vo2max. My point is ~ yes a high genetic vo2max helps but unless you are at a very elite level it won't make a whole lot of difference! even at that level the one with better economy and fitness will win everytime!
@runningchannel4 жыл бұрын
Thanks for watching! 🙌
@ezzahsyahirah72654 жыл бұрын
Good aerobic base is spot on! My Vo2 max on garmin keep decreasing yet I managed to improve the timing for my half marathon within a week! I did back-to-back hm last month.
@Aritul4 жыл бұрын
Very informative video, especially the part that explained the Lance Armstrong fiasco. Thank you.
@DarthBane-zf8wv4 жыл бұрын
EPO is a hell of a drug 😂
@markfindlay86364 жыл бұрын
If you get your weight down , your vo2 max increases and it's actually a double bonus as you also don't have to work so hard carrying less weight making everything easier.
@ASMRchildrensbookreading4 жыл бұрын
I lost 16kg. And didn't get faster. So my VO2 max went down.
@FaithNeedsYou4 жыл бұрын
I did, I was 86kg and terribly ran 2.4km in 10:15, dropped down to 78kg and ran the same 2.4km in same track at 8:34. Obviously I kept training my runs & strength but I didn't feel as heavy as the weight I was dragging at 86km.
@rionas80314 жыл бұрын
Gareth Wilcox has to o o
@lewismaher58474 жыл бұрын
Great explanation of VO2 max. I'm glad it's not just me and my Garmin. If I push myself and go out for a hard run my VO2 goes up to 66 and if I decide to go for a slow run it has dropped down to 58.
@xShuus4 жыл бұрын
Don't trust Garmin's VO2 max results at all. They are very off!
@AngelD684 жыл бұрын
Awesome video, great advice 👌
@runningchannel4 жыл бұрын
Thanks! (Anna)
@barryalexander29094 жыл бұрын
I seem to recall that there is a calculated correlation between time taken to run 1.5 miles / 2.4km and VO2Max, which was the reason that UK military and other organisations adopted best effort run over that distance as their standard fitness test in the mid-80s.
@wanwandokko2 жыл бұрын
Spot on. From memory 11mins to complete 1.5mile with full kit
@DamanCaldwell7773 жыл бұрын
Great video! Appreciate you for explaining in such great detail.👍🏼
@zengintepe Жыл бұрын
Nice and clear explanation. Thank you.
@j-bnolan94114 жыл бұрын
Very insightful video as always. 👍
@runningchannel4 жыл бұрын
Thanks!
@MokeleMbembeLives4 жыл бұрын
Very informative. Thank you, Anna! 🙌🏽🙌🏽🙌🏽
@runningchannel4 жыл бұрын
Thanks for watching!
@mitchgourlayrunning24804 жыл бұрын
Great explanation, thanks for helping me understand it on a deeper level. Cheers!
@runningchannel4 жыл бұрын
Glad you found this useful!
@conrad96984 жыл бұрын
Great info! Thank you!
@runningchannel4 жыл бұрын
👍
@tomsangpertin51904 жыл бұрын
Clear & concise. Very useful and informative video on the subject. Thanks. My doubts are cleared.👍 Subscribed.
@runningchannel4 жыл бұрын
Thanks and welcome to the channel!
@karlbratby4349 Жыл бұрын
awesome advise as always!!
@RacedCoaching4 жыл бұрын
Fantastic video as always guys!
@gunter80014 жыл бұрын
I started running for about a year ago, I run regulary, only a small pause during summer. I had (or have still) asthma, so I could not run longer than 3 kilometres (about 1.8 miles) I ve done a lot of long distance runs, focused on low heart rate. Now I am able to run a half marathon. But my VO2 never improved. Due to my smartwatch from 43 to 47. (Male, 186cm, 19 years) Now I will focus on Intervall runs, hope this will improve my VO2.
@alysonhall54093 жыл бұрын
I found this very interesting, it was well worth watching it, thank you!
@runningchannel3 жыл бұрын
Glad it was helpful Alyson!
@kerwinneves53274 жыл бұрын
Thank you. Absolutely useful in my effort to improve my fitness in sports
@gyozakeynsianism3 жыл бұрын
But it's so cute!
@adamsosa4 жыл бұрын
Really useful and insightful stuff as always
@runningchannel4 жыл бұрын
Cheers for watching! 🙌 Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
@robert.mechura4 жыл бұрын
Your probably the best running channel on KZbin, how do people find out about your channel? I make running videos too and no one is discovering me.
@runningchannel4 жыл бұрын
Thanks Robert. We just keep making videos regularly. It takes time though! What’s your channel? We’ll check it out.
@robert.mechura4 жыл бұрын
It’s the one I’m commentating with right now, it’s called “Robert Mechura”
@runningchannel4 жыл бұрын
Like it! Although we didn’t make it into your best running channels on KZbin 😭😭😂
@robert.mechura4 жыл бұрын
I’m sorry, I’ll have to make another updated one. Cause you guys should definitely be on there thanks!
@Invisiblebullet893 жыл бұрын
Best way to improve vo2max is to run 800 meters than pause for rest 1 minute than do it again few times! This way I improved it!
@runningchannel3 жыл бұрын
Thanks for sharing!
@frasergill16394 жыл бұрын
Great video. Very insightful. Thanks
@runningchannel4 жыл бұрын
Glad you enjoyed it!
@janiyahkumin49894 жыл бұрын
Thank you. Good sharing👍👍👍
@premacy20034 жыл бұрын
Great informative video. Thank you
@jannahoverdunya11183 жыл бұрын
Thank you so much I've learned a lot from this video 👍
@runningchannel3 жыл бұрын
Glad it was helpful!
@RH-pz1du4 жыл бұрын
This is helpful! Thank you. Fuel is always a factor when talking about the mechanics of racing... The topic isn't complete without noting that nitrate rich vegetables have been proven in clinical nutrition studies to increase efficiency - like greens including watercress and peppermint, beets, etc. Eg., Peppermint tea for 10 days can maybe take a minute off your 5K! And vinegar. Genetics is not perhaps as important as nutrition... Consider the nutrients which are fueling your cells! I can't believe trainers don't talk about this more, it's like a secret weapon, it can make a tremendous difference. Go to nutritionfacts.org and search exercise or sports nutrition.
@elvinwoodroof5784 жыл бұрын
very informative, thanks
@runningchannel4 жыл бұрын
No problem! Thanks for watching! If you enjoy our videos, we'd love it if you'd subscribe to The Running Channel too. It'd really help us out! 🙌
@chrisplatten22934 жыл бұрын
I hadn't looked at my Garmin estimate for a while and was pleasantly surprised to see a steady increase in the last four months after a long flat spell. It probably explains why my last two parkruns have been my fastest ever. I might have to try those hill reps I always find an excuse not to do. The other related Garmin stat that made me chuckle, is that apparently, I am in the top 1% of my age and gender group. At least that is a 1% I can be proud rather than ashamed of.
@runningchannel4 жыл бұрын
Don't forget Chris, comparison is the thief of joy! Unless you're comparing yourself to yourself of course - and it sounds like you're definitely on the right track! Ps, please hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)
@scubamarilu4 жыл бұрын
Intersting. I will follow your advice.
@sportscienceconsultants4 жыл бұрын
The intervals prescribed improve fractional utilisation of Max o2 uptake not uptake itself.
@steveeb95674 жыл бұрын
One of the very best ways to increase Vo2 max is cross country skiing. Clinically proven, ask Dr. Max Testa.
@runningchannel4 жыл бұрын
This is true! Not a lot of people have regular access to cross country skiing, sadly
@catgames22904 жыл бұрын
@Man In The Arena i think its not about the skiing but about the altitude and the raw o2 in the mountains
@Runner86174 жыл бұрын
VERY informative and easiest explanation to understand that I have heard about VO2max!...but very surprised that she never mentioned about proper breathing techniques to get your muscles more oxygen, or about the foods that are the most oxygenating to the body, such as greens and fresh fruits and veggies!......but never mind, I will keep all my secrets to myself;)
@runningchannel4 жыл бұрын
Another subject for another day...🤷🏻♀️ (Anna)
@UknownAfrican4 жыл бұрын
jklfds85 You forgot water 😳 Ultimate secret ;)
@Runner86174 жыл бұрын
@@UknownAfrican Nope dude, still going to argue that it's your nose and your lungs! Most people don't breath properly. Deep breathing is key!
@Runner86174 жыл бұрын
@@UknownAfrican this information comes from elite Olympian triathletes! I'm not making this up as a guess of some sorts. I'm surprised a Running channel doesn't know anything other that what's been told over and over again.
@UknownAfrican4 жыл бұрын
jklfds85 no need to get mad, I was never disagreeing with you. You just forgot to mention water. Also, do you know how eating fresh greens helps with Vo2Max? I’d like to know if you could explain it in a more scientific explanation or if you can’t it’s cool lol
@peterstone85404 жыл бұрын
Great video! Very informative and some good advice for different training sessions. Only thing is the pic of South Africa for altitude training is of Cape Town (I think) which is at sea level. Not much altitude training there.
@traorerene45544 жыл бұрын
Great - quite informative thanks !
@runningchannel4 жыл бұрын
Glad it was helpful!
@effingsix38254 жыл бұрын
VO2 max can be improved with behaviour modification. VO2 max can actually be dramatically reduced without intervals training. But this can take a full season of effort to improve, so this would be helpful for post-injury or long hiatus from running. Walk about 5km and inhale/exhale to capacity. Your capacity should be about the same step-count on each inhale/exhale. (A little more on exhale) Obviously this would be a rest day activity. Then when running intervals, each walking interval between runs should be the same breathing to capacity until you can inhale/exhale unchallenged. Take as long as required, then go back to the interval.(don’t try to maximize breathing to capacity while running -just breathe as normal or required.). Vary the intervals on the return leg, such as knee lift/goose-step/bum-kick, then a good sprint, then breathe to capacity after each running interval excercise.
@believeinjesus830011 ай бұрын
I recently noticed that I will get easily winded or out of breath in the gym lifting weights. Will running a bit help improve my ability to recover.
@nosashuly4 жыл бұрын
You got s new sub. Thanks for your videos, very informative and inspiring.
@runningchannel4 жыл бұрын
Thank you! Great to have you on board!
@Trotskyification4 жыл бұрын
I would be interested in how age affects VO2. I assume it declines with age - but how quickly? Any age related tips?
@videosuchen4 жыл бұрын
The sports medicine says that the VO2MAX value decreases from about 30 years each year by about 1%. However, training in old age can increase the value by up to 20% compared to an untrained person. So if you have a value of about 45 ml / kg / min at the age of 30, you have to assume that the value at 70 has dropped by 40% to about 27. But you can increase this value by 20% to 33 with good training. I even have a VO2MAX value of 60 at the age of 70, because as a young man I had competitive sports and at that time had a value of 80. Through training I was able to prevent the value from dropping below 50. It is important, of course, that you keep your ideal weight even in old age.
@indybill44 жыл бұрын
Karl Decathlon I am 58 and have a vo2 max of 54 and thought that was excellent. But I can still beat 20 year olds in 5 and 10k runs.
@felix-antoinelavoie37264 жыл бұрын
@@indybill4 VO2max doesn't explain the whole picture, 54 mlO2*min*Kg is very good indeed for a 58 years old. Technical abilities, muscle coordination, lactate threshold, strength, equipment, nutrition and a lot more factors other factors play a role in a the execution of a performance
@videosuchen4 жыл бұрын
@@indybill4 My competitive sport was cross-country skiing. Now I cycle about 10000 km with the road bike a year and do roller skis in summer and cross-country skiing in winter. And twice a week I do strength training and coordination training. But no more competitions.
@vnandrew4 жыл бұрын
This is a good question. From the literature, it seems that there's a slight correlation between VO2 max and age, but there are MANY factors at play (such a diabetes). The one thing I do know is that continual training as you age is exceptionally beneficial because of angiogenesis (the formation of new vessels) and as we already know, the more vessels you have, the more oxygen is being transported. And people can create new vessels until the day they die.
@leeosborne60713 жыл бұрын
Thanks good info 👍🏼
@runningman33554 жыл бұрын
Very informative video.. thank uu
@greasby1golf8714 жыл бұрын
Great video, Zwift is brilliant for this if you have a treadmill. I’ve been using it daily during this virus 🦠 as I have to shield so I can’t go out and ride my bike anymore. It now has running which is free! Unfortunately I have a blood disorder now so I have very low red blood cell count so I’ve had to learn to run less aerobically. Red blood cells so important my 5k time has almost doubled I now have 2 PB’s the old post illness and the new normal one.
@runningchannel4 жыл бұрын
Sorry to hear about that, but glad you have adjusted and found other alternatives during lockdown. Stay safe!
@oliviauram15762 жыл бұрын
Is it normal to have a lower VO2 max if you're younger? I have a VO2 max of 43 and I'm 13
@Gorganahfikark3 жыл бұрын
Excellent explanation
@runningchannel3 жыл бұрын
Glad it was helpful!
@vladimirperez64684 жыл бұрын
I think the most challenging place to run it seems to be " La Paz, 🇧🇴 Bolivia". Now I understand why many soccer teams loss their matches against the Bolivians all the time. Greetings from Colombia 🇨🇴 South America..
@runningchannel4 жыл бұрын
Hi and thanks for watching!
@govindreddy83164 жыл бұрын
Huawei GT and Huawei GT 2 has VO2 Max tracking and if you do the training 1. If you do it for 22 min daily for a week your VO2 Max will increase. At present mine is 36 which Good at my age. I daily walk /jogging 4 Km. And in a week two times 5Km walk.
@runningchannel4 жыл бұрын
🙌
@OmarAbdulMalikDHEdMPASPACPAPro4 жыл бұрын
Peace be to you! I am a new subscriber and marathoner! I have been a medically licensed Physician Assistant for almost two decades and am also a health educator! Thanks for explaining this so well! The physiology is VERY involved! Not everyone always understands it well. This video will help! 😀❤🏃🏾♂️
@megacondenser11644 жыл бұрын
lol imagine pretending to be an expert as a PA. hell, just lol PA.
@OmarAbdulMalikDHEdMPASPACPAPro4 жыл бұрын
@@megacondenser1164 Well, I'm certainly not an expert in THIS particular field. That's why I think this video is quite good. It helped me understand the concept of VO2 Max better, even though I learned about it in school (years ago😅)! My personal goal is to be a better runner as I get older. I'm 51 now and hope to be a half-way decent senior runner someday!😁👴🏾🏃🏾♂️ I hope that videos like this will help me better understand the physiological aspects of endurance training so I can modify mine. We'll see how it goes🙄. I asked this video maker to cover lactic acid threshold as it pertains to endurance training next. BTW, I don't know who you are, or what you do, but you MAY want to check out the PA career. I have found it personally rewarding. I don't know that I would enjoy the life I have now, had I gone to medical school! The total cost of earning an MD in the U.S. can reach up to $500,000 depending on your specialty. You MAY find the PA field your liking. PAs complete a 24 to 30 graduate degree, take national boards, earn a medical license (under MD/DO supervision) and, can work in any specialty. In the U.S., we have prescriptive privileges and can run practices. We can also teach and engage research. The pay is REALLY good too (>$110,000/year in the U.S. for new grads). Anyway, I hope you at least find it interesting. You can contact me on Instagram o_Abdulmalik if you have any questions. I'm here to help! Peace!😊✌🏾❤🏃🏾♂️👨🏾⚕️👨🏾🏫👨🏾🔬📚
@jovanyortega42003 жыл бұрын
Excellent video, What about jump rope?
@Runner86174 жыл бұрын
So where do I find a lab that is willing to test VO2 maxes??? At a hospital?? Never seen them or heard of them being advertised, and I have always wanted to check mine!!
@ariellej.54943 жыл бұрын
Thank you so much!!
@runningchannel3 жыл бұрын
Glad it helped!
@Yahalom-ih3hnАй бұрын
Thanks for explaining! Although HIIT sets are made to be shorter than 2 minutes generally as one is training at max intensity it’s usually 30 seconds to 1 minute isn’t it?
@stefanweilhartner44154 жыл бұрын
it is all about the amount of mitochondria. and therefore you need to produce enough growth factor PGC-1Alpha. therefor you need to activate the production of PGC1-Alpha via the AMPK energy detector. AMPK is like a triangle that has an input on every side. AMP can activate is but AMP and glycogen can suppress it. The more intense your exercise is the less important the glycogen buffers are. ATP will go down and AMP goes up. so, HIIT or better SIT does this very well. LISS can do this as well, but in this case a full glycogen buffer will suppress the AMPK activation. so you probably need 20 more minutes to get the glycogen buffers almost empty
@runningchannel4 жыл бұрын
Thanks for the info!
@stephengrant63944 жыл бұрын
Garmin wrist HR on Vivoactive 3 seems Ok for first mile 140ish then goes vertical to 160 and above !!! See this so often in graphs on all types of run. I might have a dodgy ticker.
@TDKnight4 жыл бұрын
Amazing and informative as per usual, also Anna looking incredible 😍
@runningchannel4 жыл бұрын
Cheers Tom 🙌
@GANGSTASOUND3 жыл бұрын
Thanks.
@runningchannel3 жыл бұрын
Welcome!
@georgesaitoti31514 жыл бұрын
Thanks for this
@MrQuijibo2 жыл бұрын
I keep getting told to do hill training to improve but I live in the Netherlands 🙈
@grantwallace18822 ай бұрын
My new Garmin Forerunner 55 brought me here. 🎉
@bigteno45974 жыл бұрын
Love the channel. Guys I tend to get heartburn when running. How can I avoid this please?
@olmanriver23554 жыл бұрын
tenodogblu How soon before you run do you eat, or drink? It may be something not agreeing with your stomach or you may be too full. I used to get heartburn, but would eat an hour prior instead of 15-20 minutes, and that helped me.
@bigteno45974 жыл бұрын
@@olmanriver2355 Hi Forrest, Thx for your reply. I usually leave it at least 2 hrs after eating a meal. I think you may have something though, after revaluating my eating I feel I may be eating too much. Thx again.
@nkoeppen4 жыл бұрын
Eat healthier
@ridhwanr82624 жыл бұрын
Check for gastric reflux disorder. When you run your abs muscle tense hence pushing the stomach acid up. Other symptoms could be hoarse voice upon waking up.
@bighomieced42774 жыл бұрын
Run on an empty stomach with only water several hours before hand.
@vaibhavdhamija18764 жыл бұрын
Thank you so much ❤️
@runningchannel4 жыл бұрын
You’re welcome 😊
@Aaqilissack58734 жыл бұрын
nice my new watch Gt made it watch this
@ronaldweed45994 жыл бұрын
Liking this information thx
@Kamexoxo4 жыл бұрын
48 max and hoping to bump it to 50 for my 2020 goal! Thank you for the tips!
@runningchannel4 жыл бұрын
👍
@AsifAli-rm3gs3 жыл бұрын
Good work sir
@runningchannel3 жыл бұрын
Thanks
@jyotirmoydey75583 жыл бұрын
Subscribed 👍
@dragonchr154 жыл бұрын
Somewhat related, but the New England Patriots won their now legendary comeback Super Bowl in the 2nd half because they had better conditioning than the Atlanta Falcons. WR Julian Edelman credited all the hill sprints their coach made them do for their superior performance.
@runningchannel4 жыл бұрын
Nice fact 😎
@OmarAbdulMalikDHEdMPASPACPAPro4 жыл бұрын
Peace be to you! If you haven't already, could you please explain lactic acid threshold? Thanks! 😊👍🏾🏃🏾♂️
@lauftrainer_falk4 жыл бұрын
Nice video and a very good explanation. But what about the blood values of ferritine?
@zainm14204 жыл бұрын
Hi, Great video. Wondering if you could direct me to some articles on the VO2Max? (what it is, how genetic, individual factors affect the VO2Maxand limits it) Thank You
@runningchannel4 жыл бұрын
Thanks, glad you enjoyed it! There are lots of really interesting research papers on the National Center for Biotechnology Information website about VO2 Max, like this one www.ncbi.nlm.nih.gov/pmc/articles/PMC5688475/ Hope that helps! (Anna)
@shashirekhavanavasam25184 жыл бұрын
Now my questions are answered
@runningchannel4 жыл бұрын
So glad to hear this!
@chasiu754 жыл бұрын
I would freak out of there was a huge caterpillar climbing on my neck. 😨
@youngrevival97154 жыл бұрын
I'm watching this to help with muay thai. Great video