VO2MAX TRAINING:
THE PRINCIPLE
VO2max is the measure of the MAXIMUM amount of oxygen that an individual can utilize during intense exercise. It is measures as 'millilitres of oxygen used in one minute per kilogram of body weight (ml/kg/min)'.
There are many factors that can influence VO2max, e.g. heredity, training, age, gender and body composition.
Generally, VO2max declines with age (about 2% per year after age 30) and males typically have a greater oxygen consumption value than females. VO2max is generally considered a good indicator of someone’s health and overall fitness level as there is a direct correlation between low cardiovascular fitness (low VO2max) and other cardio-respiratory risk factors.
Measuring VO2max is best done in a laboratory, where the subject wears a mask and the amount of oxygen consumed (inhaled vs exhaled), is measured. This is the only test that gives a true measure of VO2max. However, there are also some field tests that can give an estimate of VO2max.
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EPOC STIMULATED THE MOST BY HIIT
Did you know that you can get a greater return on your workout investment? You can sit back and smile as your body burns more body fat while you rest.
This 'afterburn' effect is called EPOC, or Excess Post-Exercise Oxygen Consumption.
Oxygen consumption remains elevated post-exercise as the body replenishes depleted energy sources, restores muscle and blood O2 levels and converts lactic acid to glucose. It also provides the energy for an elevated heart rate, breathing rate, elevated body temperature and increased metabolic rate.
OUR APPROACH
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Here we see how EPOC rapidly increases at high VO2 intensities, as well as the minimal rise in EPOC associated with low VO2 values. The intensity of the exercise session has the greatest effect on EPOC.Our programs use this principle in every round of our workouts. This ensures that you are pushed to your maximum intensity to raise your VO2max levels.
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THE BENEFITS
Improve cardiovascular fitness
Enhance blood flow throughout your body
Produce aerobically adapted muscles and lean muscle mass
Burn body fat quicker and for longer post-workout
Train harder for longer