Build a base with low-intensity exercise<\/p>\n
If you\u2019re starting, prioritize longer, lower-intensity sessions like swimming, cycling, jogging, or rowing a few times a week. Consistency is key. Even three 30-minute workouts per week can lead to noticeable improvements if you were previously more sedentary than you\u2019d like to be.<\/p>\n
It\u2019s worth noting that VO2 max itself can take months to improve, but you may notice changes sooner, like workouts feeling easier, faster recovery, or better energy levels. \u201cOther indicators could include a lower resting heart rate or being able to perform movements faster, with more power, for longer periods,\u201d says Bird.<\/p>\n
Try Zone 2 training\u2026<\/p>\n
If you\u2019re not an athlete, around 80% to 90% of your training should be low-intensity, steady-state cardio\u2014often called Zone 2\u2014where you can hold a conversation, but it\u2019s not entirely comfortable. \u201cI recommend a 40 to 45 minute session twice a week,\u201d says Vaux. \u201cThis is great for building an aerobic base and boosting mitochondria in the muscle, which act as power stations for energy production.\u201d<\/p>\n
\u2026and the Norwegian 4×4<\/p>\n
When you\u2019re not training in Zone 2, Vaux suggests maximal intervals. \u201cThe Norwegian 4×4 is popular right now,\u201d he says. \u201cYou push as hard as you can for four minutes, then recover for three minutes\u2014walk or jog\u2014then go again, four times over.\u201d<\/p>\n
If four minutes feels like too much, start shorter, like 30 seconds, and build up gradually. \u201cIt takes years to slowly build up one\u2019s physical system. Take your time,\u201d he adds. \u201cBe the tortoise, not the hare, and VO2 max will come.\u201d<\/p>\n
Do high-intensity training<\/p>\n
\u201cFor athletes or people who already have a strong fitness base, it can be a much harder process\u2014and often takes longer,\u201d says Bird. \u201cIf you\u2019re able to, research shows that high-intensity aerobic work is one of the most effective ways to improve VO2 max.\u201d<\/p>\n
This means working at 90% or more of your maximum heart rate in short bursts, followed by recovery. But recovery or\u00a0rest days, restorative moments, and practices like foam rolling are key.<\/p>\n
\u201cThese workouts place a lot of stress on the body, and when you don\u2019t recover properly you increase the risk of overtraining or injury,\u201d she says. \u201cGradually increasing the intensity or duration over time is important.\u201d<\/p>\n
Don\u2019t forget strength training<\/p>\n
Strength training won\u2019t directly improve VO2 max, but it\u2019s still essential. \u201cStronger muscles improve movement efficiency and overall work capacity, which can support better endurance performance,\u201d says Stevens.<\/p>\n
Vaux adds that muscle mass becomes even more important with age. \u201cA high VO2 max will not help if you trip over and need to react quickly,\u201d he says, noting that the biggest cause of death by injury in those over 65 is falling.<\/p>\n
Maintaining muscle mass\u2014particularly the fast-twitch kind, which gives us power\u2014is crucial. If you can\u2019t get to a gym, try using your bodyweight for strength training.<\/p>\n
Breathe<\/p>\n
There are few things that breathwork can\u2019t help with, and training is no different. \u201cPractices such as nasal breathing during running, diaphragmatic or box breathing can help improve lung efficiency, CO2 tolerance and reduce perceived cardiovascular strain, supporting your ability to train effectively, even if they don\u2019t directly raise VO2 max,\u201d says Bird.<\/p>\n","protected":false},"excerpt":{"rendered":"Build a base with low-intensity exercise If you\u2019re starting, prioritize longer, lower-intensity sessions like swimming, cycling, jogging, or…\n","protected":false},"author":2,"featured_media":619190,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[7726,18,525,135,19,17,2555,12000],"class_list":["post-619189","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-body","tag-eire","tag-fitness","tag-health","tag-ie","tag-ireland","tag-wellness","tag-womens-health"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117034923331052724","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/619189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=619189"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/619189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/619190"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=619189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=619189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=619189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}