VO2 Based Fitness Testing Please go to www.xtremeo2.com My new site. Whether your goal is performance or weight loss, knowing your individual response to exercise gives you the tools you need to get the results you want. To get the best results for you, it is very important to know the correct exercise intensity that will provide you the optimum, sustainable burn of fat and calories. Knowing your cardiovascular endurance can be a good first step toward taking control over the most important element of your overall fitness and health.  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 VO2 MAX/PEAK VO2 is the rate of oxygen uptake, or consumption, measured during exercise. The maximum rate of oxygen uptake is called the VO2max or maximum VO2. VO2max is the ultimate measure of fitness and is reported in milliliters of oxygen per kilogram of body weight per minute or ml/Kg/min. To achieve a high VO2max, a person must have a fit heart and lungs and significant lean muscle mass that is well conditioned.   VO2can be used as a measure of the success of your  training program.

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 A VO2 test will also show the anaerobic threshold.  The body can supply adequate oxygen to the muscles up to a certain exercise intensity level or threshold. This threshold is called the 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.     Knowing your AT (and the associated training zones) and incorporating this into your training program is the single most important thing that an endurance athlete can do to improve performance.  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.  A heart rate monitor now becomes a more valuable tool with this information and can be used to calculate the precise amount of calories burned during a workout.  We will help you understand the test results and incorporate them into your training regimen.

What is the VO2 Test Procedure?       General Preparation: These preparations are the same for the VO2 Max or RMR Tests Get plenty of rest the night before No workout the day of the test No anaerobic work the day before the test - no high volume work No caffeine test day No OTC medications test day, specifically decongestants or anti-histamines Eat normally with your last meal no sooner than 3 hours prior Come well hydrated Your coach will input basic data such as your age, height, weight, and sex.  The testing device needs basic data about you to be able to make calculations that are included on the report.  Wait for automatic calibration to complete - the testing devise is completely self-calibrating but needs a couple of minutes for the oxygen sensor to calibrate to baseline or zero flow. Place the mask over your nose and mouth - the testing device needs to analyze all of the air exhaled during the test.  One-way valves are used to ensure that only exhaled gasses enter the breathing hose.  During inspiration, the intake valve is open allowing room air to enter the mask or mouthpiece and the exit valve is closed ensuring that no room air enters the machine.  During exhalation, the intake valve is closed to prevent leakage to the room and the exit valve is open ensuring that all expired gas passes through the testing devise.  A head strap is used to hold the mask in place during the test.  Conduct the Exercise Test - the exercise test consists of a test phase and a recovery phase.  In the test phase, exercise intensity will be increased gradually over a period of 6 to 20 minutes until you reach your maximum exertion level. Print the Report - a report will be printed during the recovery phase. You and your coach will discuss the results at the conclusion of the test. THE RESULTS What did VO2 test tell us about your response to exercise? How hard you should work out, what you are burning at? You get a complete report showing your Peak VO2, Anaerobic Threshold, fitness level and caloric burn rate. Correct heart rate training zones, frequency, intensity and duration to achieve targeted results, your unique response to exercise intensity. You Learn: Your unique response to exercise Your individual fitness level The correct exercise intensity levels to: Increase the burn of fat and calories Lose weight and inches Improve cardiovascular fitness and enhance athletic performance (excellent for triathletes, runners and cyclists) Avoid muscle soreness and over-training  Eliminate the guesswork that defeats most exercise and training programs. TRAIN SMARTER, NOT HARDER