Vo2 Max Camp Review

VO2max Camp Review

     Cardiorespiratory fitness could solve the world’s leading cause of death, cardiovascular disease, through assessments and predictive indicators.  Cardiorespiratory fitness is usually defined by VO2max, the maximum oxygen uptake during high-intensity exercise, which is considered the best indicator of cardiorespiratory capacity (Cai, et al., 2023).  Cardiorespiratory Fitness represents the state in which the athlete utilizes the amount of oxygen the body produces and transports to essential organs and muscles.  It is vital to measure and assess an athlete’s CRF because of longevity and to prevent injury while maintaining optimal health.  This lab aimed to evaluate cardiorespiratory fitness within a specific population.  The following tests were conducted to determine Cardiorespiratory Fitness: Cooper 1.5 Mile Test

Method

Cooper 1.5 Mile Test

     The Cooper 1.5 Test is among the two most recognized methods for estimating VO2max. The goal of the 1.5-mile (2.4 km) test is to complete the distance in the shortest time possible (Liguori et al., 2022). This test was performed on an open trail located at Liberty Park and Marina, Clarksville, TN. An Apple Watch Series 7 served as the Primary data collector alongside the standard mile markers on the trail and the Whoop wristband. The precise distance for this test was 1.5 miles (2.4 km). After completing dynamic stretches, I designated my starting line and got into position. The timer began as soon as I initiated the forward run. While sprinting around the track for one mile, the Apple Watch indicated an average pace of 7:02/mile (4:22/km). Upon finishing the Cooper 1.5-mile Test, heart rate and completion time were recorded to estimate VO2max. The formula used to calculate my current VO2max was:

VO2max Max (ml/kg/min) (483/time in minutes) + 3.5

Participant Information

Age 38

Weight 68.18kg

Age Predicted Max Heart Rate 183 bpm

85% Age-Predicted Max Heart Rate 155 bpm

Cooper 1.5 Mile Test

Raw Data Estimated VO2 Fitness Category

Finish time goes here

11:14. *47 Excellent

Time in minutes goes

11.23

(483/11.23) + 3.5 ‎ = 46.51

483/11.23‎ = 43.0098 (+ 3.5) = 46.51

After analyzing the data from the three tests, the average VO2max fitness category fell within the Excellent category.  Acknowledging my background in tactical training, I was not surprised at the results.  A good/fair fitness category is ideal as you age and your body changes.  “Structural and functional changes in the respiratory system with age, e.g., loss of elastic recoil, increasing rigidity of the chest wall, and decreasing respiratory muscle strength, declining alveolar surface area, and capillaries perfusing the lung might all affect sufficient ventilation and pulmonary gas exchange, resulting in VO2max limitation” (Strasser & Burtscher, 2018).  Aiming for longevity requires maintaining a good VO2max, which is essential for maximizing the oxygen in your body. This, in turn, contributes to an improved quality of life.  As mentioned earlier, an active lifestyle is required to maintain cardiovascular fitness.

To improve one’s VO2 max, I will have more intentional Interval Training and strength training. Interval training improves VO2 max by increasing the HR, having the athlete maintain that intensity for a set amount of time, and then bringing the HR close to resting before initiating another high-intensity interval.  Long-distance runs will improve VO2 max as well, including ruck marches.  Summers in Tennessee can be unforgiving, so I would recommend cycling, skiErg, or curve treadmills indoors if you have not yet become acclimated to your environment. These are just tools to bring variation to this pathway.

Setting realistic and progressive goals is key to sustaining motivation and tracking improvement. Regular assessments can help in monitoring progress and making necessary adjustments to the training regimen. It's also beneficial to work with a coach or a fitness professional who can provide guidance tailored to the athlete's specific needs and goals. By embracing a holistic approach that combines physical training, nutrition, and mental well-being, the athlete can continue to enhance their VO2max and enjoy a vibrant, active lifestyle for years to come.

-Coach Reed

Reference

Cai, L., Gonzales, T., Wheeler, E., Kerrison, N. D., Day, F. R., Langenberg, C., . . . Wareham, N. (2023). Causal associations between cardiorespiratory fitness and type 2 diabetes. Nature Communication , 3904.

Liguori, G., Feito, Y., Fountaine, C., & Roy, B. A. (2022). ACSM's Guidelines for Exercise Testing and Prescription. Philadelphia : Wolters Kluwer.

Strasser, B., & Burtscher, M. (2018). Survival of the fittest: VO2max, a key predictor of longevity? Frontiers in Bioscience-Landmark, 1505-1516.