Build a base with low-intensity exercise
If you’re just beginning, focus on extending your workout sessions with low-intensity activities like swimming, cycling, jogging, or rowing several times a week. Consistency is crucial. Completing even three 30-minute sessions per week can lead to significant progress, especially if you have been less active than desired.
Improving VO2 max can take months, but you might observe early benefits such as easier workouts, quicker recovery, or enhanced energy levels. “Other signs could be a reduced resting heart rate or the ability to execute movements more swiftly, with greater strength, for extended durations,” notes Bird.
Try Zone 2 training…
For non-athletes, around 80% to 90% of your exercise should be low-intensity, steady-state cardio, known as Zone 2, where you can converse but not comfortably. “I suggest a 40 to 45-minute session twice a week,” recommends Vaux. “This method is excellent for establishing an aerobic base and enhancing the mitochondria in muscles, which serve as energy production hubs.”
…and the Norwegian 4×4
When you’re not focused on Zone 2 training, Vaux advises incorporating maximal intervals. “The Norwegian 4×4 is currently popular,” he mentions. “You exert maximum effort for four minutes, then recover for three minutes—either walking or jogging—and repeat this cycle four times.”
If four minutes is too challenging, begin with shorter intervals, like 30 seconds, and gradually extend them. “Building your physical system takes years, so take it slow,” he suggests. “Embrace the tortoise’s approach, not the hare’s, and VO2 max improvements will follow.”
Do high-intensity training
“For athletes or those with an existing strong fitness foundation, the process can be more demanding and often longer,” explains Bird. “Research indicates that high-intensity aerobic work is among the most effective ways to enhance VO2 max.”
This involves working at 90% or more of your maximum heart rate in brief bursts, followed by recovery. However, rest days and restorative practices like foam rolling are vital.
“These sessions impose significant stress on the body, and inadequate recovery heightens the risk of overtraining or injury,” she warns. “Increasing the intensity or duration gradually over time is essential.”
Don’t forget strength training
While strength training doesn’t directly boost VO2 max, it remains vital. “Stronger muscles enhance movement efficiency and overall work capacity, supporting improved endurance performance,” Stevens states.
Vaux emphasizes the increasing importance of muscle mass with age. “A high VO2 max won’t be beneficial if you fall and need to respond swiftly,” he highlights, pointing out that falls are the leading cause of injury-related death in those over 65.
Preserving muscle mass, especially fast-twitch fibers that provide power, is crucial. If accessing a gym isn’t possible, consider bodyweight exercises for strength training.
Breathe
Few aspects of training are beyond the benefits of breathwork. “Practices like nasal breathing during running, diaphragmatic breathing, or box breathing can enhance lung efficiency, improve CO2 tolerance, and lower perceived cardiovascular strain, aiding effective training even if they don’t directly increase VO2 max,” Bird explains.
