Q. What is VO² MAX
A. VO² Max is maximal oxygen consumption determined by the volume of blood pumped by the heart in one minute, the oxygen-carrying capacity of the blood, the amount of exercising skeletal muscle, and the ability of the muscle to use supplied oxygen. The average 40 year old with no endurance training experience would have a value of about 30-35 ml. /Kg /minute. Elite endurance athletes typically have V0² Max in excess of 80 ml/Kg/min. With consistent endurance training, maximal oxygen consumption can be improved. For more information go to
www.nismat.org and click on exercise physiology.
It is not always feasible to do a VO² Max test because it involves expensive equipment and trained technicians however it can be calculated and plotted on charts by using heart rates and intensities based on treadmill or bike readings.
You can get an idea of your VO² Max by reading the METS number on equipment at the gym. Multiply the METS by 3.5 and this will give you a ballpark number of what VO² Max you’re working at. You have seen me use METS when calculating calorie expenditure. Look back at previous Exercise Tips (April is one of them) which explain how to do this.
Overall, the more intense we workout the more oxygen is pumped through our body which also turns our body into a better fat burner.
Laying on the couch we are “working” at about 1 MET and our
VO² MAX is 3.5 ml/Kg/min.
ACSM (American College of Sports Medicine) Guide for Exercise Testing and prescription
Shape Jan 2004
Laura Pawlak RD,PhD presentation
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