What is VO2 Testing?
 
A VO2 Max test involves a graded exercise test on any stationary exercise machine. The test starts at a very easy level and increases intensity in one minute stages until the subject cannot continue. The subject’s nose will be plugged, he/she will breathe through a mouthpiece connected to the metabolic analyzer, and he/she will wear a heart-rate monitor. The analyzer measures the volume as well as the percentage of carbon dioxide and oxygen in the expired gas. From this data, we are able to calculate:
 

VO2 MAX/PEAK

VO2 Max is the volume of oxygen the body uses during one minute of maximal exercise. Expressed as liters of oxygen per minute or milliliters of oxygen per kilogram of bodyweight per minute, this data tells your potential for endurance athletics. While anaerobic threshold is the best predictor of current endurance performance, VO2 Max indicates the potential of an athlete after systematic, structured training.
 

AEROBIC THRESHOLD/AeT

Aerobic threshold is the intensity or heart-rate at which an individual burns the most fat. Using fat for fuel, more oxygen is required to release a given amount of energy than when carbohydrate is the main fuel. This means that at low intensities, when plenty of oxygen is available to the muscle, fat is the preferred fuel. As intensity increases, at some point the cardiovascular system will not be able to transport proportionally more oxygen the muscles. This is the aerobic threshold. Above this point, increased intensity will reduce fat burning.
 

ANAEROBIC THRESHOLD/AT

Known as the red-line to endurance athletes, this threshold is the highest intensity, as measured by heart rate, at which the body can remove lactic acid as quickly as it is produced. Just below anaerobic threshold (AT), an athlete is working hard, but feels no burning in the muscles and is breathing heavily, but controlled. Above AT, lactic acid is building up in the muscles and will cause premature fatigue. Knowing one’s threshold allows one to achieve a very high level of cardiovascular conditioning without the discomfort and muscle damage of lactic acid buildup. 
 

TARGET WORKOUT ZONES

Each person has an optimal training zone called their target heart rate. Charts you see showing target heart rates are actually just averages based on age and weight. The VO2 Max test will give you target workout zones based on your specific results. These zones give you the precise heart rates necessary to optimize each level of exercise and maximize your results.

• Low Intensity Zone – Fat Burning
  In this zone your body is using completely aerobic energy sources which is best for burning fat.
• Moderate Intensity Zone – Endurance
  As you increase intensity your body increases the amount of anaerobic energy needed and your heart and lungs are more challenged to meet the oxygen demands. You can maintain this level a long time before becoming fatigued.
• High Intensity Zone – Cardio Training
  Your body is heavily relying on anaerobic energy sources as you rapidly build an oxygen debt. You will not be able to maintain this level of exertion for long periods of time.
• Peak Intensity Zone – Cardio Training
  This is your highest intensity level based on your peak heart rate. Effort in this zone will be of a very short duration.

Frequently we push ourselves thinking “no pain, no gain”. The truth is pushing beyond one’s optimal training zone leads to fatigue and discomfort. It will also cause increased soreness after the workout and may contribute to exercise related injury. When you know your zones and use them for training, cardiovascular exercise is easier and safer. Even a beginner can go the distance!