It usually takes 10-20 weeks of training to be effective, and training at least twice a week can effectively improve it
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This is why runners with higher maximal oxygen uptake speed run faster
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VO2max training can also enhance leg strength, improve muscle endurance and improve running ability
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At this stage, training will be very hard, because you have to push your body to the limit of oxygen
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At the same time, the cardiac contractile force is strengthened, the cardiac volume is increased, the cardiac output is increased, and the blood pumping function of the heart is enhanced, so as to improve the blood circulation function and provide necessary energy materials for muscle movement
After measurement, runners can carry out specific training plans and specific training to improve the maximum oxygen uptake level, so as to match the maximum oxygen uptake level with the heart rate level
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In recent years, maximal oxygen uptake has become a hot word among runners, especially for middle and long-distance runners, they focus on improving their maximal oxygen uptake in order to improve their sports performance
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In addition, short-term training can not improve the maximum oxygen uptake
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In this way, repeated stimulation training can improve the vital capacity level and lung ventilation efficiency
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Definition of maximum oxygen uptake maximum oxygen uptake (VO ν max) refers to the peak rate of oxygen consumption during maximum or exhaustive exercise
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With the enhancement of cardiopulmonary function, the maximum oxygen uptake level of the body is also significantly improved, and the performance is gradually improved
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At this time, your body and mind will resist your will to maintain strength
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Exercise cardiopulmonary capacity and improve the maximum oxygen uptake
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During intermittent training, the activities of cardiovascular system and respiratory system are at a high level
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Source: through intermittent training, the heart volume is increased by 1 / 5 and the heart volume is improved
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Strength training alone does not improve maximal oxygen uptake
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The data show that after stopping training for 2 weeks, the aerobic work ability will decrease significantly; Cardiopulmonary function decreased by 50% after 4-12 weeks of training; After half a year of training, cardiopulmonary function returned to the level before training
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How does VO2max increase? According to medical research, VO2max can only be improved by 5-25% through training, and the other 72-95% are mainly affected by genetic factors
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In order to increase the maximum oxygen uptake of the body, runners must maintain high-intensity training for more than 2 minutes
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Although the improvement of running training is not large, we also need to maintain the current state through continuous training
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The maximum oxygen uptake can be determined by various tests, including exhaustive exercise
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As muscles become stronger, energy consumption decreases
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Because maximum oxygen uptake, as the golden index to evaluate aerobic endurance, determines the ability of long-distance runners
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Increase the maximum oxygen uptake through intermittent running
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Today, let’s talk about maximum oxygen uptake and its improvement methods
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For higher-level runners, when the aerobic capacity at the muscle end is stable, it is time to start exercising cardiopulmonary capacity, so that the maximum oxygen uptake can continue to improve
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It can mobilize various systems of the body, increase the lactate threshold by speeding up the running speed, and raise the lactate threshold to a higher level, so as to improve the running performance
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The significance of maximum oxygen uptake training to improve the maximum oxygen uptake training of middle and long-distance runners is of great significance in the daily training of middle and long-distance running
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