VO₂ max

aka - maximal oxygen consumption
aka - maximal oxygen uptake
aka - aerobic capacity



VO₂ max is a measurement of the body's ability to utilize oxygen during exercise and is a valuable tool to measure a person's physical fitness. The higher the number the better.


VO₂ max is written in two forms

1. Absolute Terms -- Liter of Oxygen Per Minute (L/min)
2. Relative Terms -- Milliliter of Oxygen Per Body Weight (Kg) Per Minute (ml/kg/min)


Average Female - 38 ml/kg/min
Average Male - 45 ml/kg/min



The best way for measuring one's VO₂ max is through a specialized maximal test with medical professionals. However a submaximal test can also give people a useful estimate.




Measuring Your VO₂ max

1. McArdle Step Test

Approx. 16.25 inch step

At a steady pace
24 steps per min or 96 beat per minute for men
22 steps/min or 88 bpm for women

Total Time: 3 minutes

After time is complete: Wait 5 seconds then take a pulse count for 15 seconds. Mutiple by 4 to estimate exercise heart rate

Men VO₂ max = 111.33 - (0.42 x HR)
Women VO₂ max = 65.81 - (0.1847 x HR)



EXAMPLE: Man has a 15 sec count of 40. Estimate HR = 160bpm

VO₂ max = 111.33 - (0.42 x 160) = 44.1 ml/kg/min

Standard Error = +/- 16%



2. BYU Jog Test

1 Mile Jog
Heart Rate should not go beyond 180 bpm

Men should NOT go faster than 8 mins/mile
Women should NOT go faster than 9 mins/mile
Egos left at the door. Remember this is SUBMAXIMAL

Heart Rate is taken at the end


Women:
VO₂ max = 100.5 - (0.164 x Weight Kg) - (1.438 x Mile Time in Min) - (0.193 x HR)


Men:
VO₂ max = 108.44 - (0.164 x Weight Kg) - (1.438 x Mile Time in Min) - (0.193 x HR)



Example: Woman (110 lbs or 49.9 kg) finishes in 10 minutes 30 secs (or 10.5 mins) with a HR of 135 bpm


VO₂ max = 100.5 - (0.164 x 49.9 Kg) - (1.438 x 10.5) - (0.193 x 150)

= approx. 48.3 ml/kg/min


Standard Error = +/- 3.0 ml/kg/min



Suggested MINIMUMS (in ml/kg/min)

Under 45 years of age -- 38 (Men); 32 (Women)
50 years of age -- 34 (Men); 31 (Women)
55 years of age -- 32 (Men); 29 (Women)
60 years of age -- 31 (Men); 28 (Women)
Over 65 years of age -- 30 (Men); 27 (Women)



For a more accurate assessment
http://www.runningforfitness.org/faq/vo2.php


The above site has a chart to measure your own aerobic fitness as well as some of the reported VO₂ max of famous athletes (Lance Armstrong - 84.2 ml/kg/min!!)

Tags: Oxygen Health Fitness Cardio Heart Rate Lungs

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