Firas Zahabi on How Your VO2 Max Determines Which Conditioning Workout You Should do for BJJ/MMA

Firas Zahabi on How Your VO2 Max Determines Which Conditioning Workout You Should do for BJJ/MMA

Gsp’s coach Firas Zahabi talks to JustTheGiTopPodcast about how measuring an athlete’s VO2 Max is important in determining what type of conditioning and endurance workout to do.

VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption as measured during incremental exercise, most typically on a motorized treadmill. Maximal oxygen consumption reflects the aerobic physical fitness of the individual, and is an important determinant of their endurance capacity during prolonged, sub-maximal exercise. The name is derived from V – volume, O2 – oxygen, max – maximum.

VO2 max is expressed either as an absolute rate in (for example) litres of oxygen per minute (L/min) or as a relative rate in (for example) millilitres of oxygen per kilogram of body mass per minute (e.g., mL/(kg·min)). The latter expression is often used to compare the performance of endurance sports athletes. However, VO2 max generally does not vary linearly with body mass, either among individuals within a species or among species, so comparisons of the performance capacities of individuals or species that differ in body size must be done with appropriate statistical procedures, such as analysis of covariance.

Accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.

How to measure VO2 Max:

Fick equation

Main article: Fick principle

VO2 max is properly defined by the Fick equation:

\mathrm{VO_2\; max} = Q \times\ (\mathrm{C_aO_2} - \mathrm{C_vO_2}), when these values are obtained during an exertion at a maximal effort.
where Q is the cardiac output of the heart, CaO2 is the arterial oxygen content, and CvO2 is the venous oxygen content.
(CaO2 – CvO2) is also known as the arteriovenous oxygen difference.


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