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#822 - Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking
Modern Wisdom
Understanding VO2 Max
VO2 max refers to the maximum amount of oxygen the body can take in and utilize, consisting of central and peripheral components. The central component involves the lungs and heart, focusing on how effectively air is transferred from the lungs to the heart and then pumped into the bloodstream. Conversely, the peripheral component pertains to the ability of muscles to extract oxygen from the blood, quantified through the arterial venous difference (AVO2 max), which measures the difference in oxygen concentration entering and exiting the muscles. To assess VO2 max, tests are typically conducted on a treadmill or bike using a metabolic cart, measuring every breath taken over a duration of eight to 15 minutes. Achieving VO2 max within a shorter period is challenging. The principle of specificity, known as specific adaptation to imposed demand (SED), dictates that to enhance VO2 max, one should engage in tasks that specifically challenge this capacity, with the optimal exercise duration being a progressive increase of effort over eight to 12 minutes.
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