VO2 Max - Metabolic Rate

VO₂ Max - Metabolic Rate - total energy used by organisms per unit time
Energy expended during human performance can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO₂ max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight.
            MR measured in calories = amt of heat energy --> raise 1g H₂O 1^oC [14.5^o to 15.5^o C]
            linked to Krebs Cycle - MR is often determined by O₂ consumption by VO₂max
                      minimal MR is Cal --> that required for basic functions of life
                      maximal MR is Cal --> peak metabolic activity --> Olympic swimmer

Those who are more fit have higher VO₂ max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO₂ max by working out at an intensity that raises your heart rate to between 65 and 85 per cent of its maximum for at least 20 minutes three to five times a week. A mean value of VO₂ max for male athletes is about 40 milliliters/min and for female athletes it is about 30 liters/min. Chart

Factors affecting VO₂ max
The physical limitations that restrict the rate at which energy can be released aerobically
are dependent upon:

the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system

Measuring VO₂ max VO₂max measuring equipment...

respirometer, oxygen meters, a cycle ergometer,
treadmill (stress tests) or swimming flume*, etc

Vo2 max	Sport
>75 ml/kg/min	Endurance Runners and Cyclists
65 ml/kg/min	Squash
60-65 ml/kg/min	Football (male)
55 ml/kg/min	Rugby
50 ml/kg/min	Volleyball (female)
50 ml/kg/min	Baseball (male)

BMR - basal metabolic rate - organisms @ rest w/o stress
                                      ex : humans -   males    1,600 - 1,800 Kc/d
                                                             females    1,300 - 1,500 Kc/d

                 to calculate energy in calories multiple Lt of O₂ x 5.0 Kcal

                 Lance Armstrong - 0.085 ml/min/kg x 5.0 Kcal = 0.425 Kc/min/kg
                                                          25.5 Kc/hr/kg or 2,295 Kc/hr
                                      est.     6,500 Kc/d & 10,000 Kc/d for mountains

                 to lose weight, should expend 3,500 cal = 1 pound body mass.

                                      VO₂ max of some famous runners
                                                               Calculate your own VO₂ max.
                                      Treadmill VO₂ max Test Protocols
                                      Heart Patients and VO₂ max.
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% MHR and %VO₂ Max

It is possible to estimate your exercise intensity as a percentage of VO₂Max from your heart rate. David Swain (1994) using statistical procedures, examined the relationship between %MHR and %VO2 Max. Their results led to the following regression equation, which has been shown to hold true across sex, age and activity.
%MHR = 0.64 * %VO2 Max + 37

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Ideal VO2 max max scores for various sports

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Ideal VO₂ max max scores for various sports