Improve your VO2 max without wasting time or risking injury.

Which workouts can you count on when you need to improve your VO2 max? This video will help you navigate the science and choose routines that boost your fitness to an optimal level. We will compare steady-state moderate exercise to intervals, threshold, and sprint training to help you find the best ways to update your routine.

If you want to calculate your VO2 max and compare it to healthy standards, grab this free e-book! You’ll also be able to calculate your BMI, Waist-Hip Ratio and Waist-Height Ratio. https://whyiexercise.mykajabi.com/fit...

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⏰ TIMECODES ⏰

0:00 Which workouts improve your VO2 max?
1:27 Moderate steady-state workouts
2:17 Long-duration intervals
3:11 Threshold training
3:42 Sprint workouts
5:31 Picking workouts for your routine


For a deeper dive into the science of VO2 max testing and additional resources, visit https://www.whyiexercise.com/VO2-Max....


References:

1) Crowley, Emmet & Powell, Cormac & Carson, Brian & Davies, Robert. (2022). The Effect of Exercise Training Intensity on VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses. Translational Sports Medicine. 2022. 1-10. 10.1155/2022/9310710.

2) Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS One. 2013 Sep 16;8(9):e73182. doi: 10.1371/journal.pone.0073182. PMID: 24066036; PMCID: PMC3774727.

3) Vollaard NBJ, Metcalfe RS, Williams S. Effect of Number of Sprints in an SIT Session on Change in V˙O2max: A Meta-analysis. Med Sci Sports Exerc. 2017 Jun;49(6):1147-1156. doi: 10.1249/MSS.0000000000001204. PMID: 28079707.

4) Weston M, Taylor KL, Batterham AM, Hopkins WG. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports Med. 2014 Jul;44(7):1005-17. doi: 10.1007/s40279-014-0180-z. PMID: 24743927; PMCID: PMC4072920.

5) Helgerud J, Hov H, Mehus H, Balto B, Boye A, Finsås L, Hoff J, Wang E. Aerobic high-intensity intervals improve V̇O2max more than supramaximal sprint intervals in females, similar to males. Scand J Med Sci Sports. 2023 Nov;33(11):2193-2207. doi: 10.1111/sms.14470. Epub 2023 Aug 22. PMID: 37608507.

6) Astorino TA, Edmunds RM, Clark A, King L, Gallant RA, Namm S, Fischer A, Wood KM. High-Intensity Interval Training Increases Cardiac Output and V˙O2max. Med Sci Sports Exerc. 2017 Feb;49(2):265-273. doi: 10.1249/MSS.0000000000001099. PMID: 27669447.

7) Støren Ø, Helgerud J, Sæbø M, Støa EM, Bratland-Sanda S, Unhjem RJ, Hoff J, Wang E. The Effect of Age on the V˙O2max Response to High-Intensity Interval Training. Med Sci Sports Exerc. 2017 Jan;49(1):78-85. doi: 10.1249/MSS.0000000000001070. PMID: 27501361.

8) Scribbans TD, Vecsey S, Hankinson PB, Foster WS, Gurd BJ. The Effect of Training Intensity on VO2max in Young Healthy Adults: A Meta-Regression and Meta-Analysis. Int J Exerc Sci. 2016 Apr 1;9(2):230-247. PMID: 27182424; PMCID: PMC4836566.