Modern technology makes many special sports measurements available to anyone, making it easy to track physiological progress and abilities. One of the important performance indicators is the VO2 max, a great indicator of cardiovascular fitness.
It can be very frustrating to see your VO2 max go down, especially if you've been training hard. In this article, we will explore the various factors that can cause a decrease in VO2 max even when training. Additionally, we will discuss the training methods that can improve VO2 max and how diet can influence this measure.
Author - Jakub Gwiazdecki
Fifth year medical student at the Medical Faculty of Comenius University in Bratislava.
Jakub used MediSearch to find sources for this blog. MediSearch gives instant answers to medical questions based on 30 million scientific articles. What is VO2 max?
Your VO2 max, or maximal oxygen uptake, is a measure of the maximum amount of oxygen your body can use during exercise. It's a key indicator of your cardiovascular fitness.
Aside from cardiovascular fitness, VO2 max is a great indicator of overall health. In fact, some studies show that increaseed VO2 max levels are correlated with an increased lifespan. Together with grip strength, VO2 max is a good indicator of longevity.
Why is my VO2 max going down?
Many people measure the effectiveness of their training by VO2 max, usually measured with a smartwatch. In the beginning of the training period, the progress is very motivational, because the maximal oxygen uptake ability of the body (VO2 max) increases relatively easily.
However, eventually the VO2 max levels stop increasing and athletes reach a plateau. The VO2 max levels may even decrease, which can be incredibly frustrating.
There are a few key reasons why VO2 max may decline even with training: Age-related decline: VO2 max naturally declines with age, regardless of activity level. The decline is estimated at around 10% per decade in both men and women. This decline is largely due to reductions in maximal heart rate and lean body mass 12. Insufficient training intensity: To significantly reduce the age-related VO2 max decline, high-intensity training must be maintained long-term. This becomes increasingly difficult with advancing age. Reduced training volume: Changes in VO2 max are closely related to changes in training volume. One study found that 54% of the VO2 max decline in male athletes and 39% in female athletes was explained by reductions in training volume. Genetic limitations: In some highly trained athletes, pulmonary gas exchange limitations may restrict VO2 max, as evidenced by exercise-induced reductions in arterial oxygen saturation 45.
In summary, while training is important for maintaining VO2 max, age-related declines still occur. Maintaining high-intensity and high-volume training can minimize this decline but becomes increasingly challenging with age.
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