VO2max and RMR
with Savannah Sport & Wellness
Understanding VO2max and Lactate Threshold
VO2 stands for Volume of Oxygen. There is a direct link between your oxygen usage and your fitness level. The more oxygen your body can use, the more fit you are. Likewise, the higher the physical demands you place on your body, the more oxygen is required to provide energy to meet those demands.
The amount of Oxygen you use can also indicate how many calories you burn at each intensity level.
A VO2 test measures your heart rate and oxygen consumption during a treadmill or bike test that increases in intensity until you are at your max effort. The results of the test include your VO2 and heart rate throughout the test and at your max effort. They will inform training zones heart rate and/or pace for optimal training and peak performance.
Training zones are determined by establishing 4 key threshold markers: resting, aerobic threshold, anaerobic threshold and max.
Aerobic Threshold is the intensity level at which your body can no longer provide all the oxygen required. Your body switches from a system that uses oxygen to metabolize energy (aerobic) to one that doesn’t (anaerobic).
Anaerobic Threshold is the intensity level at which your body can no longer efficiently get rid of by-products of energy use, including lactate and calcium ions, among others. The result is a spike in heart rate, breathing rate, muscular fatigue and feeling like you’re giving it your all. You can usually work above your Anaerobic Threshold for a short period of time until you voluntarily end the test and we have reached your VO2max.
VO2 max and anaerobic (sometimes called lactate) thresholds can be improved with specific training in your individual zones. When you train your body to use more oxygen more efficiently, your performance will improve.
Many successful athletes do not know their proper training zones. If you don’t train hard enough you typically will fail to meet your potential and you own expectations. Worse, if you are training above your proper zones you could over-train, burn out, or injure yourself.
Understanding RMR
RMR is the number of calories your body burns at rest in 24 hours. It can vary greatly between individuals based on age, body composition and metabolism. Establishing an accurate RMR is one of the keys to successful meal planning for both dieting and when you’re training hard and need a lot of energy to support the demands you place on your body.
Metabolic testing is painless. The test itself takes about 20 minutes. In the comfort of our private massage room, you relax in a chair while we use a breathing mouthpiece and nose clip to capture your expired air. With the results of your test we can work together to develop a healthy plan for exercise and nutrition.
As your exercise demands change or as you lose weight, we advise that you re-check your RMR every 6 months until you’re in a stable maintenance zone.
