Raise The Rouf Health Introduction
Having a strong VO2 Max is one of the top predictors of overall health and longevity. It is a measure of how much oxygen your body can use per minute. The higher your VO2 max, the better your aerobic fitness level, that is, your body can use oxygen very efficiently. Oxygen plays a key role in the production of energy (or ATP) in our body, which is ALWAYS being produced. Furthermore, being able to use oxygen efficiently allows us to supply our body with the oxygen and energy it needs to live a healthy, active life, as well as performing basic everyday activities.
Improving VO2 Max
A largely researched workout structure, known as the “Norwegian Protocol,” has been shown to be one of the best ways, if not the best, way to improve your VO2 Max.
The general workout structure is fairly quick and broken down as the following:
- 5-10 minute warmup
- 4 Rounds of…
- 4 minutes at 85-95% of your max heart rate
- 3 minutes of recovery at 60-70% of your max heart rate
- 5 minute cooldown (more as desired)
The workout can be performed on an elliptical, a bike, or a treadmill/running outside, as long as your getting your heart rate into the zones described. Keep in mind that for some modes, like a bike, it may be a little bit harder to reach the required zones because one is in a seated position. Nonetheless, what is right for you depends on various individual factors, such as age, physical ability, and personal preference!
Another benefit of this workout is how quick it is. It’s not some grueling 2 hour workout, but instead only about 40 minutes. This makes it much easier to fit into the busy schedules we all have!
Don’t Know Your Max Heart Rate?
If your wondering how to heck to calculate your maximum heart rate, here is a good guideline to use!
- Max Heart Rate = 220 – your age (years)
- e.g. For a 40 year-old, their approximate max heart rate would be 220 – 40 = 180bpm
- For the intervals, 85-95% of that value would yield a range of 153 – 171bpm
- This is where we want heart rate to be during those 4 minute high intensity intervals
- For the recovery periods in between, 60 -70% of the max heart rate would yield 108 – 126bpm
- This is where we want the heart rate to be during our 3 minute recovery periods
- For the intervals, 85-95% of that value would yield a range of 153 – 171bpm
- e.g. For a 40 year-old, their approximate max heart rate would be 220 – 40 = 180bpm
Heart Rate Tracking
If you have a heart rate monitor, or watch that gives you a display of your heart rate, great! However, even if you don’t have access to such devices, you can still perform this workout by using the following guidelines to monitor how hard you’re working!
- The 4 minute high intensity intervals should be very hard. You should be breathing very heavy, unable to maintain a conversation. It should not be comfortable. You may
- The 3 minute recovery periods should be much more of a “reset,” allowing your body to recover and prepare for the next interval. It should not feel challenging but instead an opportunity to catch your breath while still keeping the heart rate near a “conversational” range.
How VO2 Max Improves
When we stress the body with this protocol, we are pushing our cardiovascular system to it’s near max. Now, the body doesn’t like being in a stressed state and will respond and adapt in a way that allows it to rebalance and reach a state of homeostasis. So, with proper recovery, the body will adapt in a way where what was once our “near max” now becomes a little bit easier. This response to adapt and rebalance the body allows for growth, creating a more aerobically fit you!
Closing
Now, if you’re relatively untrained and not accustomed to regular movement, I do not recommend jumping right into a Norwegian workout. I first would suggest focusing on your steps, working your way up to 10K a day. Once you have a nice base, you can feel much more comfortable progressing the intensity a little bit. Above all, always listen to your body!
As always, if you have any questions or comments, please reach out to me! I’m more than happy to discuss further. Otherwise, let me know how this workout goes for you, and continue building a better you! Go win the day!
Disclaimer: The information provided is for educational purposes only and is not intended to serve as medical advice, diagnoses, treatments, or cures.
