![]() The technique pushes the body past its limits, further breaking it down to force adaptation that leads to performance gains. The overload principle states that in order for the muscle to increase in size, strength, and endurance, it must be regularly challenged to produce an output that is as near as possible to maximum capacity. Also, in sport skill learning (especially when learned skills require substantial corrections), considering that normally, skills are best learned when fatigue does not affect the athlete’s ability to correctly pattern movements (Sports Training Adviser, n.d.). This principle applies to the duration and volume (intensity) of training. The overload training (or progressive overload) principle forces athletes out of their comfort zones to gradually increase training difficulty to see measured results (Martins, 2019). Increasing strength requires lifting progressively heavier weight loads. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods. Therefore, on explaining the underlying mechanisms that govern the aforementioned increased in VO2 max, we must recall that the principles of overload, specificity, individuality, and reversibility, influence training adaptations (for both health and performance), In particular, we must take into account the overload principle: in order to improve, we must continually work harder as our bodies adjust to existing workouts. However, as you get more well trained, the gains will come slower and you will have to train at a higher level to continue improving (by increasing how often you work out, the duration of your workout, or how fast you move during the exercise) (Carter, 2019 Ritterbeck & Williams, 2020 Tipane, 2020). ![]() Nevertheless, when you first start trying to increase your VO2 max, virtually any type of endurance training will likely have a positive effect. Or training in intervals (i.e., alternating short periods of high-intensity activity with periods of rest, a method that produces slightly better COV2 max improvements than continuous aerobic exercise) or incorporating both interval and continuous training in the workout program. In order to do so, you can exercise at a high intensity (training at around 90-95% of your maximum heart rate), which helps strengthen the muscles in your heart and increase the volume of blood in the body can pump with each beat. You can increase your VO2 max in two ways: by increasing the amount of blood your heart can pump and by increasing how oxygen your muscles can take up. However, public health data indicates that, for example, only 22-25% of Americans exercise regularly enough to achieve these positive health benefits (UCDavis Health, n.d.). To improve or maintain cardiovascular health an individual must engage in cardiovascular exercise (run, walk, swim, bike, etc.) at least 3 times per week. Accordingly, higher aerobic fitness levels are associated with numerous health benefits like a longer lifespan, a better quality of life, reduced risks for stroke, heart disease, diabetes, and cancer, improved mood and self-esteem, and improved sleep patterns. ![]() ![]() Research and public data clearly indicate the correlation between low aerobic fitness levels and increased risk of premature death from many causes but in particular from cardiovascular disease. Nevertheless, the trend is that a higher VO2 max allows one to produce more energy, thereby performing more work. In general, VO2 max declines with age (about 2% per year after age 30) and males typically have a greater VO2 max than females. Many factors can influence VO2 max, like heredity, training, age, gender, and body composition. VO2 (also known as peak oxygen uptake, maximal oxygen uptake, or maximal aerobic capacity) is an index of the body’s efficiency at producing work (for instance, during exercise), expressed in milliliters of oxygen consumed per minute, and adjusted for body weight in kilograms (ml/kg/min). At this time, using the overload principle and the Fick equation, I will explain the basics of improving the VO2 (also known as peak oxygen uptake, maximal oxygen uptake, or maximal aerobic capacity) as a result of a regular aerobic training program for health and fitness. This is an issue far away from my usual posts, but I feel that it can be indirectly useful for the medicine of work (because of its evident affinities with sports science).
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