Have you tried any of these methods to improve your VO2 Max? Which do you find most effective? Share your experience and progress in the comments below, we’d love to hear from you!
Looking at my Garmin today, my VO2 has been going down since January - was 46 now 43 (some of which is accounted for in weight loss). Helen's on the other hand has gone from 27 in December to 37 now. I'm going for a very hard run later! (Running to Waitrose to collect an order - Helen will pick me up)
I use kettlebells when working out at home, and I started teaching myself Muay Thai and really enjoy punching and kicking that heavy bag 😊 for improving your VO2 max and for fun, I recommend you do that.
I learnt the hard way when I started running about 4 years ago I did no strength exercises at all and I paid for it with ITB issues which would result in a lot of pain the minute i hit about 7km when running. Now I regularly do squats, lunges, planks and all those other fun exercises ( except the dreaded burpee ) and no ITB issues at all. It really is essential to do this stuff if you want to do any distance.
@@runningchannel Is it possible to make these workouts into a video like your other 2 at home sessions that you made? It's much more motivating to see it visually with the correct queues and techniques than trying to record all the times manually.
Back in my triathlon days I had my VO2 tested twice a year. You’re so right genetics play a huge part but you also have to do the “-work”. The world is full of people with great genetics but terrible training habits, work ethic etc. I love these type of videos. Thanks you!
Genuine question, how does someone know if his /her vo2max is "gifted "? I mean, what someone can do that ends up showing how good the vo2max is without tests in the lab? Cheers
NorthWind this may not address your question because I may not understand it completely. My coach back in the day called VO2max my “engine”. He said all people have a different engine and some are genetically gifted. Although disgraced Lance Armstrong had/has an amazing VO2 and he trained it through an amazing work ethic and cheating to become the best in the world. He could never have achieved what he did with just the training and doping. My thought is if with a little training if you are “easily” running good times like a sub 40 minute 10km or a 3hr -3 1/2hr marathon you likely have a good “engine” As for me the science I had when I raced helped me a lot when when the brain was telling me to slow down because it hurt. I knew because of heart rate zones where I was and for how long I could maintain an effort despite what me brain wanted me to do. It has always made me admire world class talented athletes because mentally they are phenomenal and while almost all of them are vo2 gifted on a similar level it’s the “tough” ones who win because they over rode the natural inclination to listen to their brains. Don’t be shy to tell me if I totally missed the answer for you!
What exercise do you recommend to improve your vo2max?? I just want to have a good base for getting old (at least in terms of calendarical age - but I don’t want to get old in terms of biological age ^^) and feel like I have enough air in everyday tasks and maybe when jogging or running.
@@hekkrjs2698 yo I’m 57 so I’m old! I think the best way to Improve to vo2 is thru interval training. High intensity is the best but I don’t want to get injured. In the end you can’t improve it too much if you’re already fit. Enjoy the journey!!
My VO2 max dropped from 47 to 16 during my bout with Covid and I haven’t been able to improve despite building up my cardio sessions, so, I’m hoping this will help. Thanks for posting this!
Thank you for your extremely helpful video! I’m training for a boxing event in 6 weeks so something to do at home like these workouts is a lifesaver for me 😊
Havent done your exact workour routine but i have been doing simular full bldy workouts and it has done wonders, gotten my vo2 max from 41 to 50 in just 3 weeks
I do like this channel. Thanks for providing all the workouts. It would be great if this would be like a one on one session, with you guys performing the workouts and we can follow through. That way we also know if we are doing it right.
For the past 2 months I’ve been doing circuit training out on my balcony with 2 45lb kettlebells and body weight. My VO2 max still hovers at around 60-63. Haven’t been running in about 6 months though. As long as you get your heart rate up high the VO2 Max will increase. Also I found that doing a full body cardio is more beneficial to VO2 Max than just running alone.
That is not even close to being true. A full body cardio will not get close to running in terms of VO2 max if you are an experienced runner. For somebody starting out it may appear that way.
@@bighands69 - On any given day for any sport, an athlete will have a VO2 max for that sport. An elite cyclist will have an extremely high VO2 max for cycling but might have only an average or good VO2 max for running, rowing, canoeing or swimming. So VO2 max is sport specific and can be measured on a given day.
I can use a kettlebell to keep my hr pegged around 90-05% mhr for 20-30 minutes straight. You don’t really understand what you are saying. I use kettlebells to increase threshold and vo2max to improve running.
I do CrossFit since many years ago and most of us “don’t like” running. I rediscovered running in that “quarantine” and I found (few days ago) your channel very useful. Short, clear and easy-to-follow videos. Keep working! 🏋️♀️
Hey, just wanna let this cross the internet from me to you. Thank you so much. My heart is always bursting out from my chest doing these exercises. I took the 1st one. Im hoping to increase my vo2 soon. Thank u so much. I also love mountain hiking.
I'm no expert but here is a thought - A lot of workouts geared toward improving V02 Max put you at risk for injury. Setbacks from training injuries will result in lost training time and a lot of despair. When I was running competitively, years ago, I used intervals in the pool to improve my V02 max. I would highly recommend this if you have access to a pool. Your chances of injury are pretty small, just make sure you have an observer because if you're doing intervals to the point of near black-out...well, you might just black out (not good).
Just stumbled on to this channel. I haven’t tried any of these workouts at this point but hope to give them all a go. Here’s what I heard: First pick 4 or 8 from the following list (or roll your own) Squat Jumps, Mtn Climbers, Skater Jumps, Squat Thrusts, Push ups, Jumping Jacks, Squat & Press, Jumping (split) lunges, Tuck Jumps, Burpees. 5:50 #1: 2-4 sets [ 2*4 exercises * (30s on / 15s rest) 2 min recovery] (14-30 min) 6:05 #2: 1 set [Burpees * (10 reps/min * 20 min) no recovery] 6:45 #3: 10-16 sets [4 exercises * (20s on / 10s rest) no recovery] (20-32 min) 7:15 #4: 2-4 sets [8 exercises * (40s on / 20s rest) 2 min recovery] (20-38 min) * Note to self: Don’t let anyone record me while doing skate jumps. ;~))
Do alot of HIITSTEP aswell as running and that has improved my V02 max. On another note I want to thank the running channel for the advice they give on here. Following your half marathon advice I managed to beat my Half Marathon PB buy 10 minutes on Sunday. 1:54:55 I did completed it in. 😀
To be honest I didn’t know nothing about Vo2 until I watched your first video talking about it; Ever since then I always check after every run I make, (I was 43.8 on (Oct 2019) and now 49.84 May 2020) 😅
I have been using the TrainAsONE AI running app for a while and my VO2max increased by 9 points in just over a year. This is an estimate by my Garmin watch.
@@runningchannel Due to the fact that TrainAsONE takes my individual performance into account I noticed that first of all I get training sessions that I am able to handle. I keep improving my running, but it never feels that TAO asks to much from me. Secondly, after I started using TAO I noticed that an old knee injure I have that sometimes bothered me during classical training runs didn't bother me anymore. TAO can take the risk of injury into account when scheduling runs.
My VO2 max is 25…. I’m a big guy 325lbs, but I do exercise, November I walked 50miles, last year I cycled 300miles, I hiked, I did a 45mile canoe trip. I’m too big to run lol, but I really want to get to 40 at least
In your case the actual breathing isn't the real problem. The number is per kg or per lbs. If you get below 200lbs it will be close to it. Ideally you add more and more activity to your daily life. Like take the bike to the gym. Go for a walk like you had a dog. The more you move the lighter you get, and likewise you will burn more oxygen which will improve VO2 max.
Great video. I'm 70 and my VO2 max is 28, very low. I want to work to increase it. My resting heart rate is 59, walking heart rate is 98. What number do I need to reach with my heart rate and for how long to improve my VO2 Max? Thanks
Is it possible to increase vo2 max by my workout , which is to do your maximum pulls ups in one go and performing 10 negative pulls ups immediately then doing your max chin ups in one go and again doing your macimun negative pull ups then taking 1 minute rest then performing 40 squats with no rest ?
I am a male,64years of age,live in India.I do not have have any medical condition.I do exercise regularly-squats,pushups, weight-training,yog,basic mat-pilates.But I am told that running is a weight-bearing,impact activity and causes joint injury( ankle,knee).What is your advice-whether I should start running or not ? Also,whether I should do HIIT ?
Running is indeed a weight bearing exercise, but if you want to learn more about its impact on knees and joints, check out our video on Is Running Bad For Your Knees? ruclips.net/video/jUG3mAdrIUU/видео.html Ultimately only you know what feels right for you though and if you get any specific pain we would always recommend getting advice from a medical expert.
I'm an equestrian, dressage riding. I found running 13 miles at a 930 pace easy. But riding is DIFFICULT. My heart rates hits 180s straight away and I get sick like heat exhaustion. I was able to check my VO2 max via my watch, it's in the middle of the "good" range for my age/gender. I'm expecting I need to flow the "excellent" number out of the water to be able to move up in my sport. I can do all the things but I cannot do it for the 5 min test without extra breaks!
i m world class runner 2 nd berlin marathon ,i went /did research in US universities ,i dont agree w/ndoor work out s. helpfull strenght conditionning ,i cant give free consultation ,personnly i went from 70ml/mn/kg vo 2 max to 81, again no coments ,cheers ,keep good work/realistic/smart/persistence etc......
Thank you for this great video! For the exercises are you recommending to do all 4 workouts on the same day? Meaning all the exercises from workouts 1-4 in one workout session.
great exercises but although at 71, i can still run ok anything with jumping is out of question for my achilles & knees!! Also i have to be careful of joints as when they get too much work gout (3-4 times a year for a 2-3 days spell) comes to them (hereditary I don't drink hardly anything!) then its another comeback starting with walking & building up to running again!
Is there a difference between running economy and running efficiency? Or is it like saying "Anna is pretty and Anna is fetching"- basically the same thing?
Good question! The terms are quite often used interchangeably, but my understanding would be that there is a technical difference in the language. The best quote I could find is "Economy refers to the relationship between oxygen consumption and running velocity, while efficiency is the ratio between the mechanical energy produced during exercise and the energy cost of the exercise." from this article: run-fit.com/wp-content/uploads/runningeconomy.pdf
Running Channel Love your video, awesome, I'll try one at a time, to see which one is best, (for me) Love the tips and advise love the awesome video like all of your other awesome videos.
@@runningchannel That's great! Garmin Connect actually does have a feature where you can upload training workloads. This way, the watch can guide through the workouts, ensuring I'm hitting the right intensity and duration
@runningchannel since 2020, I've been very unfit, and then I had a baby on top of it all. I've just about hit level 3 on the bleep test, and I know that's really bad 😢. I have 4 weeks to get myself up to level 5.4 and I don't know how I'm going to do it - I realised it was less about my legs being tired and more about my heartbeat and me panicking over my heart and breathing. I'm able to do light jogs for 25 mins, but the beep test is too hard. Before, I thought it may be due to height (I'm 4ft8), but before covid, I was able to reach level 6 easily, so I know it's not height related.
This is excellent. I just cannot do most of it because I cannot hinge at the (left) hip. So, for the past sixteen months, I've been doing skipping, push ups, and crunches. Per session, 2-3000 skips, 100-200 push ups, 200 crunches, over 30-40 minutes, 2-4 times per week, I'm 57 - extremely fit for a physically impaired person. Hopefully the full hip operation this year. Any tips for me?
It sounds like you should be giving us tips! That's awesome, and thank you for taking the time to comment. My only tip would be to make sure you keep taking the best advice (eg from a physio) in terms of ramping up what you do, and to keep as much variation as you can in your routines so that you stay motivated. Wishing you all the best! Andy
@@runningchannel Thanks Andy wise advice before ramping up. Truth is, there is no physio that even knows what I am doing, nor anyone aware that my resting heart rate is 28 bpm and I'm in my mid to late 50's.Thankfully I do not take any anti-inflammatory medication, meaning I find my threshold capacity, just need to be mindful that I am not compensating and putting stress on other parts of my body. Variation is a major key, thanks for the reminder. Best to you, Jordan
L've been thinking with my running volume I can do 70 miles per week fine but when I try to do too much more than 80 miles per week I start having all kinds of stress injuries. Maybe instead of attempting to do a successful 100-mile week, maybe I need stay near 80 miles per week, until I can handle 90 miles per week just fine.
The Running Channel RUclips allows you to ‘rewind’ 😁. Very good video. My fitbit tells me my VO2 max is 47 now. Thanks to this video I understand more about improving my VO2 max, running speed and endurance 👍🏻
I agree. Science is lending to some fascinating data. I am grateful not to be in that old school track mentally, or doing things one way, focusing on pace and cadence (180+), and generally just following arbitrary numbers that do nothing for your body to get you there efficiently and safely. Cadence is one other heavily disputed areas needing more research. If I had $5 for every time someone has said that they strive for 180? I'd have a full week's pay. Yet science is now finding that this is largely an arbitrary number based on what most elites do, who are running in excess of 5 minute mile pace. Another great thing I've been reading? Look up SIT training. Apparently demonstrated to be far more effective at mitochondria development and support. More efficient than HIIT. They are basically just higher effort (100%), shorter (below 30 seconds), of full on sprints, followed by complete recovery. They are also better fat burners. It makes sense as to burn fat you must have a lower HR and be completely aerobic. With the length of SIT sprints you're not getting much into anaerobic, yet.
Absolutely! If you want to get really nerdy! Here's an article (albeit, not the original one I read). Section 5.2 is pretty good data. www.hindawi.com/journals/omcl/2019/7058350/
Have you tried any of these methods to improve your VO2 Max? Which do you find most effective? Share your experience and progress in the comments below, we’d love to hear from you!
👀
Looking at my Garmin today, my VO2 has been going down since January - was 46 now 43 (some of which is accounted for in weight loss). Helen's on the other hand has gone from 27 in December to 37 now. I'm going for a very hard run later! (Running to Waitrose to collect an order - Helen will pick me up)
I use kettlebells when working out at home, and I started teaching myself Muay Thai and really enjoy punching and kicking that heavy bag 😊 for improving your VO2 max and for fun, I recommend you do that.
I learnt the hard way when I started running about 4 years ago I did no strength exercises at all and I paid for it with ITB issues which would result in a lot of pain the minute i hit about 7km when running. Now I regularly do squats, lunges, planks and all those other fun exercises ( except the dreaded burpee ) and no ITB issues at all. It really is essential to do this stuff if you want to do any distance.
@@runningchannel Is it possible to make these workouts into a video like your other 2 at home sessions that you made? It's much more motivating to see it visually with the correct queues and techniques than trying to record all the times manually.
Workouts
1) 5:42
2) 6:05
3) 6:43
4) 7:20
Extra:
- 9:00 Add 5 minutes rope jumping to your running exercise
- for motivation: mix up the exercises
Thanks for that!
Love you for this :)
fucking hell thanks
thank god
I was just about to comment how the first 5:30 is just brutal yakking.
Genuinely well-researched, science-based, intelligent advice - a refreshing credit to RUclips!
Thanks so much!
Back in my triathlon days I had my VO2 tested twice a year. You’re so right genetics play a huge part but you also have to do the “-work”. The world is full of people with great genetics but terrible training habits, work ethic etc. I love these type of videos. Thanks you!
Glad you liked the video, and that you found it useful! Thank YOU!
Genuine question, how does someone know if his /her vo2max is "gifted "? I mean, what someone can do that ends up showing how good the vo2max is without tests in the lab? Cheers
NorthWind this may not address your question because I may not understand it completely. My coach back in the day called VO2max my “engine”. He said all people have a different engine and some are genetically gifted. Although disgraced Lance Armstrong had/has an amazing VO2 and he trained it through an amazing work ethic and cheating to become the best in the world. He could never have achieved what he did with just the training and doping. My thought is if with a little training if you are “easily” running good times like a sub 40 minute 10km or a 3hr -3 1/2hr marathon you likely have a good “engine”
As for me the science I had when I raced helped me a lot when when the brain was telling me to slow down because it hurt. I knew because of heart rate zones where I was and for how long I could maintain an effort despite what me brain wanted me to do. It has always made me admire world class talented athletes because mentally they are phenomenal and while almost all of them are vo2 gifted on a similar level it’s the “tough” ones who win because they over rode the natural inclination to listen to their brains.
Don’t be shy to tell me if I totally missed the answer for you!
What exercise do you recommend to improve your vo2max?? I just want to have a good base for getting old (at least in terms of calendarical age - but I don’t want to get old in terms of biological age ^^) and feel like I have enough air in everyday tasks and maybe when jogging or running.
@@hekkrjs2698 yo I’m 57 so I’m old! I think the best way to
Improve to vo2 is thru interval training. High intensity is the best but I don’t want to get injured. In the end you can’t improve it too much if you’re already fit. Enjoy the journey!!
I’m a cyclist. I think this will still aid my training. I’m totally bookmarking this this video. Thank you.
Glad it was helpful Josh!
This is GOLD. Workout Anytime anywhere. No excuses now.
Glad you enjoyed!
My VO2 max dropped from 47 to 16 during my bout with Covid and I haven’t been able to improve despite building up my cardio sessions, so, I’m hoping this will help. Thanks for posting this!
Interesting, according to what I've read, COVID has affected the mitochondria which affects cells/ lactate build.
COVID knocked me way back too. Been a slow recovery.
Thank you for your extremely helpful video! I’m training for a boxing event in 6 weeks so something to do at home like these workouts is a lifesaver for me 😊
wonder if you ever won your boxing fight? boxing is GREAT for cardio and self defense!
Havent done your exact workour routine but i have been doing simular full bldy workouts and it has done wonders, gotten my vo2 max from 41 to 50 in just 3 weeks
Wow Aksel - that's fantastic! Well done 😊
That’s great. Can you share your workout routine?
I do like this channel. Thanks for providing all the workouts. It would be great if this would be like a one on one session, with you guys performing the workouts and we can follow through. That way we also know if we are doing it right.
Great suggestion! Will bear this in mind for our next exercise routines!
5:30 for all the workouts
🤘
For the past 2 months I’ve been doing circuit training out on my balcony with 2 45lb kettlebells and body weight. My VO2 max still hovers at around 60-63. Haven’t been running in about 6 months though. As long as you get your heart rate up high the VO2 Max will increase. Also I found that doing a full body cardio is more beneficial to VO2 Max than just running alone.
That is not even close to being true.
A full body cardio will not get close to running in terms of VO2 max if you are an experienced runner.
For somebody starting out it may appear that way.
@@bighands69 - On any given day for any sport, an athlete will have a VO2 max for that sport. An elite cyclist will have an extremely high VO2 max for cycling but might have only an average or good VO2 max for running, rowing, canoeing or swimming. So VO2 max is sport specific and can be measured on a given day.
I can use a kettlebell to keep my hr pegged around 90-05% mhr for 20-30 minutes straight. You don’t really understand what you are saying. I use kettlebells to increase threshold and vo2max to improve running.
I do CrossFit since many years ago and most of us “don’t like” running. I rediscovered running in that “quarantine” and I found (few days ago) your channel very useful. Short, clear and easy-to-follow videos. Keep working! 🏋️♀️
So glad you have found our content helpful!
I workout the old school way. I sprint until I puke. Rest one minute; sprint to puke again. Repeat until you pass out. :-)
Wow, how do these exercises compare to your usual? 😉
HAHA I literally just did that and youtube'd this video to find a better way.. lmao
I like the puking part. Running though...
Can't wait till I'm fast enough to puke 😉
Hey, just wanna let this cross the internet from me to you.
Thank you so much. My heart is always bursting out from my chest doing these exercises. I took the 1st one. Im hoping to increase my vo2 soon. Thank u so much.
I also love mountain hiking.
Thanks for watching!
I'm no expert but here is a thought - A lot of workouts geared toward improving V02 Max put you at risk for injury. Setbacks from training injuries will result in lost training time and a lot of despair. When I was running competitively, years ago, I used intervals in the pool to improve my V02 max. I would highly recommend this if you have access to a pool. Your chances of injury are pretty small, just make sure you have an observer because if you're doing intervals to the point of near black-out...well, you might just black out (not good).
Just stumbled on to this channel. I haven’t tried any of these workouts at this point but hope to give them all a go. Here’s what I heard:
First pick 4 or 8 from the following list (or roll your own)
Squat Jumps, Mtn Climbers, Skater Jumps, Squat Thrusts, Push ups, Jumping Jacks, Squat & Press, Jumping (split) lunges, Tuck Jumps, Burpees.
5:50
#1: 2-4 sets [ 2*4 exercises * (30s on / 15s rest) 2 min recovery] (14-30 min)
6:05
#2: 1 set [Burpees * (10 reps/min * 20 min) no recovery]
6:45
#3: 10-16 sets [4 exercises * (20s on / 10s rest) no recovery] (20-32 min)
7:15
#4: 2-4 sets [8 exercises * (40s on / 20s rest) 2 min recovery] (20-38 min)
* Note to self: Don’t let anyone record me while doing skate jumps. ;~))
Hope you like them, thanks for sharing!
Hit #2, 200 burpees in 20 min yesterday. I was going to work up to 20 min but decided to go until I gave out (but got to 200 instead).
I've been doing most of those exercises one at a time... now I'll try to do them in a circuit .
Let us know how you get on with them!
@@runningchannel I tried it yesterday and I find the workout less boring.
Do alot of HIITSTEP aswell as running and that has improved my V02 max.
On another note I want to thank the running channel for the advice they give on here. Following your half marathon advice I managed to beat my Half Marathon PB buy 10 minutes on Sunday. 1:54:55 I did completed it in. 😀
That's brilliant Wayne! Well done!
To be honest I didn’t know nothing about Vo2 until I watched your first video talking about it; Ever since then I always check after every run I make, (I was 43.8 on (Oct 2019) and now 49.84 May 2020) 😅
Nice! Glad our videos have helped you understand it!
Covid wrecked my VO2 max. 😞
Hello runners, I would like to know how many times a week it is recommended to do the training that you mention according to science 👍
I have been using the TrainAsONE AI running app for a while and my VO2max increased by 9 points in just over a year. This is an estimate by my Garmin watch.
Nice! Have you noticed a difference in how your running feels?
@@runningchannel Due to the fact that TrainAsONE takes my individual performance into account I noticed that first of all I get training sessions that I am able to handle. I keep improving my running, but it never feels that TAO asks to much from me. Secondly, after I started using TAO I noticed that an old knee injure I have that sometimes bothered me during classical training runs didn't bother me anymore. TAO can take the risk of injury into account when scheduling runs.
@@rjdverbeek thank you for the info! I got myself TAO! :)
@@Kaaamilkaaaaa I hope it helps you as it helped me to keep on running.
@@rjdverbeek Sick and tired of getting injured so I hope so! :)
My VO2 max is 25…. I’m a big guy 325lbs, but I do exercise, November I walked 50miles, last year I cycled 300miles, I hiked, I did a 45mile canoe trip. I’m too big to run lol, but I really want to get to 40 at least
In your case the actual breathing isn't the real problem. The number is per kg or per lbs. If you get below 200lbs it will be close to it.
Ideally you add more and more activity to your daily life. Like take the bike to the gym. Go for a walk like you had a dog. The more you move the lighter you get, and likewise you will burn more oxygen which will improve VO2 max.
I did workout 2 i.e. 200 reps of burpee....it was challenging. Thanks🙏
Probably the best exercise information video I have seen. Particularly useful in these lockdown times.
Glad it was helpful Ferlin! Thanks for watching 😊
Such a cool video idea! Thanks for the info, workout examples and the links in the description!
You're so welcome! Glad it was helpful!
Outstanding video team. Thanks very much!
Great video. I'm 70 and my VO2 max is 28, very low. I want to work to increase it. My resting heart rate is 59, walking heart rate is 98. What number do I need to reach with my heart rate and for how long to improve my VO2 Max? Thanks
Thanks for the video. The content is always so well though out and presented. You guys are awesome.
Thanks so much, appreciate the positive feedback!
Thanks for making this video. I usually do track work for my vo2 max but that can get repetitive. Will give some of these drills a go.
Let us know how you get on with them!
She has a great voice. Sounds like a newscaster
Is it possible to increase vo2 max by my workout , which is to do your maximum pulls ups in one go and performing 10 negative pulls ups immediately then doing your max chin ups in one go and again doing your macimun negative pull ups then taking 1 minute rest then performing 40 squats with no rest ?
What indirect VO2max formula we can use to accurately know our maximum oxygen consumption while exercising to exhausture?
Nice and very good video, did workout 3, and enjoyed it,
Nice! Glad you enjoyed!
Useful Quality Information.. Sir & Madam Thank you very much...
Thank you again for your advices. You make things look very simple to practice I like it.💚
You are so welcome!
I am a male,64years of age,live in India.I do not have have any medical condition.I do exercise regularly-squats,pushups, weight-training,yog,basic mat-pilates.But I am told that running is a weight-bearing,impact activity and causes joint injury( ankle,knee).What is your advice-whether I should start running or not ? Also,whether I should do HIIT ?
Running is indeed a weight bearing exercise, but if you want to learn more about its impact on knees and joints, check out our video on Is Running Bad For Your Knees? ruclips.net/video/jUG3mAdrIUU/видео.html Ultimately only you know what feels right for you though and if you get any specific pain we would always recommend getting advice from a medical expert.
I'm an equestrian, dressage riding. I found running 13 miles at a 930 pace easy. But riding is DIFFICULT. My heart rates hits 180s straight away and I get sick like heat exhaustion. I was able to check my VO2 max via my watch, it's in the middle of the "good" range for my age/gender. I'm expecting I need to flow the "excellent" number out of the water to be able to move up in my sport. I can do all the things but I cannot do it for the 5 min test without extra breaks!
So simply u explain ...thanku so much
Glad you found it helpful 😊
Thank you for a wonderful video
i m world class runner 2 nd berlin marathon ,i went /did research in US universities ,i dont agree w/ndoor work out s. helpfull strenght conditionning ,i cant give free consultation ,personnly i went from 70ml/mn/kg vo 2 max to 81, again no coments ,cheers ,keep good work/realistic/smart/persistence etc......
brilliant video! much appreciated!
Can you provide a link to the study on box jumps improving VO2 Max?
Want to up my VO2 max but can’t run due to spinal issues. Must use a bike or something. Rower. Etc
What is the relationship between V02Max and Heart Rate Variability?
Thanks so much!
Thank you for this great video! For the exercises are you recommending to do all 4 workouts on the same day? Meaning all the exercises from workouts 1-4 in one workout session.
Incorporating swimming caused my vo2 to explode! Working in a weekly swim can have huge results.
For those who can swim. After many years of swimming lessons, I gave up. Swimming is hard!!!
great exercises but although at 71, i can still run ok anything with jumping is out of question for my achilles & knees!! Also i have to be careful of joints as when they get too much work gout (3-4 times a year for a 2-3 days spell) comes to them (hereditary I don't drink hardly anything!) then its another comeback starting with walking & building up to running again!
And if I perform a crossfit complex of Cindy, do I increase my maximum oxygen consumption?
Thank you, very informative
Is there a difference between running economy and running efficiency? Or is it like saying "Anna is pretty and Anna is fetching"- basically the same thing?
Good question! The terms are quite often used interchangeably, but my understanding would be that there is a technical difference in the language. The best quote I could find is "Economy refers to the relationship between oxygen consumption and running velocity, while efficiency is the ratio between the mechanical energy produced during exercise and the energy cost of the exercise." from this article: run-fit.com/wp-content/uploads/runningeconomy.pdf
you have do all 4 of them?
Thank you for this video. Could I ask, are there perhaps low-impact exercises that we could do at home to improve VO2 Max please?
These are low impact exercises.
A few empirical mentions of numbers what the increases were etc would have made this video about 20X more impactful.
Can you give me the link to the suggested workout, please?
I love my HIIT workouts!
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Thank you ❤
Thanks for sharing this with us. I know it’s not accurate but my Garmin 235 Vo2 Max is 61....I’m 45😁
That is awesome! Glad you liked the video!
Running Channel
Love your video, awesome, I'll try one at a time, to see which one is best, (for me)
Love the tips and advise love the awesome video like all of your other awesome videos.
Glad you like them!
hey it works ! i did 5 set of burpees and now i can run 5K without effort , and then i run 10K in my best personal time , great advice !
That is so great to hear, keep up the great work!
AHHHH I study at Northumbria University this is so cool!
😄
How does a high VO2max affect TSH?
Looking forward to this video!
Hope you like it!
Great video, will try them
Let us know how you get on Martin!
Great information. Any information about pro’s and con’s with caffeinated verses non caffeinated gels. What brand is best?
Glad you found it useful! Interesting question! We have a video all about the best gels, check it out here: ruclips.net/video/fYDAS7WrSEc/видео.html
Thanks - good stuff
For once, a channel I like to subscribe and ‘follow’ for the quality of its content!
Thanks Sachin! Glad you liked it!
Do u have workload to load into my Garmin. Would be happy to hear from you ❤
We're not quite sure what you mean
@@runningchannel That's great!
Garmin Connect actually does have a feature where you can upload training workloads. This way, the watch can guide through the workouts, ensuring I'm hitting the right intensity and duration
Here to get my vox2 up for the beep test as I keep failing and doing badly. Actually feeling like giving up 😢
Don’t give up! What’s been going wrong?
@runningchannel since 2020, I've been very unfit, and then I had a baby on top of it all. I've just about hit level 3 on the bleep test, and I know that's really bad 😢. I have 4 weeks to get myself up to level 5.4 and I don't know how I'm going to do it - I realised it was less about my legs being tired and more about my heartbeat and me panicking over my heart and breathing. I'm able to do light jogs for 25 mins, but the beep test is too hard. Before, I thought it may be due to height (I'm 4ft8), but before covid, I was able to reach level 6 easily, so I know it's not height related.
Burpees include a pushup. What we saw being done was just squat thrusts.
This is excellent. I just cannot do most of it because I cannot hinge at the (left) hip. So, for the past sixteen months, I've been doing skipping, push ups, and crunches. Per session, 2-3000 skips, 100-200 push ups, 200 crunches, over 30-40 minutes, 2-4 times per week, I'm 57 - extremely fit for a physically impaired person. Hopefully the full hip operation this year. Any tips for me?
It sounds like you should be giving us tips! That's awesome, and thank you for taking the time to comment. My only tip would be to make sure you keep taking the best advice (eg from a physio) in terms of ramping up what you do, and to keep as much variation as you can in your routines so that you stay motivated. Wishing you all the best! Andy
@@runningchannel Thanks Andy wise advice before ramping up. Truth is, there is no physio that even knows what I am doing, nor anyone aware that my resting heart rate is 28 bpm and I'm in my mid to late 50's.Thankfully I do not take any anti-inflammatory medication, meaning I find my threshold capacity, just need to be mindful that I am not compensating and putting stress on other parts of my body. Variation is a major key, thanks for the reminder. Best to you, Jordan
Thank you
L've been thinking with my running volume I can do 70 miles per week fine but when I try to do too much more than 80 miles per week I start having all kinds of stress injuries. Maybe instead of attempting to do a successful 100-mile week, maybe I need stay near 80 miles per week, until I can handle 90 miles per week just fine.
Would jumping ghost(no rope) gives the same benefit as the proper jumping rope one?
Burpies would absolutely destroy my knees. Even standard squats push them to their limits. Maybe I should learn how to skip?
Have you got a knee injury?
The burpee workout kicked my ass
Anabolic steroids also increase vo2 max, am I right🙄🤔
thanks
Thanks guys, I just ran out of all excuses :)
Hope you found it helpful!
Fantastic 👏👏👏👌💪❤️
Nice workout routines
Thank you!!
good workig
Mam I dont understand length of interval how many times a week we want to 600mx8 , 800mx6 , 1000mx5 , 1200x4 PIease explain can I call you
Want VO2max? Do burpees. Good video.
So much info in such a short time, I think I have to improve my brain VO2 max capacity first 😋
Haha! It is a lot of information, but hopefully it's something you can revisit!
The Running Channel RUclips allows you to ‘rewind’ 😁. Very good video. My fitbit tells me my VO2 max is 47 now. Thanks to this video I understand more about improving my VO2 max, running speed and endurance 👍🏻
Can we do it regularly if it is possible or not ??
Baie danie /Thank you from South Africa
You're welcome!
Intriguing title! Looking forward to this.
Hope you found it useful!
@@runningchannel Yes! I see it's like those two live workouts, but expands a lot. Definitely one to save.
Awesome
What’s a good / average / bad. Vo2 max numbers?
Hey! We go through averages and numbers in our first video all abut VO2 Max, check it out here! ruclips.net/video/WggORcTzRJ8/видео.html
I agree. Science is lending to some fascinating data. I am grateful not to be in that old school track mentally, or doing things one way, focusing on pace and cadence (180+), and generally just following arbitrary numbers that do nothing for your body to get you there efficiently and safely. Cadence is one other heavily disputed areas needing more research. If I had $5 for every time someone has said that they strive for 180? I'd have a full week's pay. Yet science is now finding that this is largely an arbitrary number based on what most elites do, who are running in excess of 5 minute mile pace.
Another great thing I've been reading? Look up SIT training. Apparently demonstrated to be far more effective at mitochondria development and support. More efficient than HIIT. They are basically just higher effort (100%), shorter (below 30 seconds), of full on sprints, followed by complete recovery. They are also better fat burners. It makes sense as to burn fat you must have a lower HR and be completely aerobic. With the length of SIT sprints you're not getting much into anaerobic, yet.
Thank you for the info!
Absolutely! If you want to get really nerdy! Here's an article (albeit, not the original one I read). Section 5.2 is pretty good data.
www.hindawi.com/journals/omcl/2019/7058350/
5:29 workouts. Bookmarking for myself
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Just do burpees! The best whole body exercise ever! 🤘
Burpees are amazing!
@@runningchannel burpees are the spawn of the devil
@@Boost00130 It doesn't help that they are used as punishment in cross fit classes. They reek havoc on my lower back.
How do you improve it?!?!
All exercises we have to do in one session
How many Times should we do this workout in a week?
I would start with twice a week and always leave one day for rest after a workout when you increase this number.
Hola chicos! Thanks for the tops. 👍 They are really useful 😊.
Thanks! Glad you enjoyed the video!
@@runningchannel sorry I meant to say "tips" and no "tops" hahaha. 🤣
I lile the way how 55 years old actors in american movies are so fit and do lot of things with efficiency..i want to do the same
You can do it!