Reasons Aerobic Capacity Is Important To Your Health And Training Performance

Illustration of aerobic capacity reasons is important for health and training performance (Freepic)

YOGYAKARTA When doing physical activity, you may only think about fatigue, breath, or how quickly you can recover afterward. But behind all of that there is one very fundamental aspect, namely aerobic capacity, or VO2 max.

VO2 max shows how efficiently the body absorbs, transports, and uses oxygen during intense exercise. This aerobic capacity affects heart health and the blood circulation system as VO2 max reflects the ability of the heart, lungs, and blood vessels to work together.

When VO2 is max high, the heart can pump more blood per beat, the lungs are more effective at taking oxygen from the air, and blood vessels are more capable of flowing it throughout the body. This situation helps keep blood pressure stable and reduces burden on the heart's organs because they are not forced to work continuously on thresholds. Launching Harvard Health, Monday, September 22, many studies also attribute high VO2 max to lower risk of heart disease, stroke, and other cardiovascular conditions.

Furthermore, aerobic capacity determines stamina and durability during exercise or daily activities. Muscles require oxygen to produce energy (ATP) through an oxidative process. If there is a lot of oxygen available and its distribution is efficient, the body can maintain its business longer without fatigue. For example, running, cycling, swimming or just climbing a ladder will feel lighter if VO2 max is better. Research reported by Healthline states that higher VO2 max is associated with the ability of the body to carry out aerobic activities more effectively and optimal oxygen consumption.

In addition, aerobic capacity is also related to quality of life and longevity. People with higher VO2 max not only have better physical fitness, but also lower risk of chronic diseases such as type 2 diabetes, high blood pressure, and metabolic disorders. Improvements in VO2 max within a few months can also reduce the risk of death from all causes.

Genetic factors, age, and gender do play a not small role in determining a person's aerobic capacity. For example, research reported by Physiopedia shows that about 40-70% of VO2 max variations between individuals can be explained by heredity factors. With age, VO2 max tends to decline naturally due to physiological changes such as decreased muscle cell number and metabolic efficiency. But the good news is, many parts of this capacity can be improved through exercise and lifestyle.

Resilience or endurance exercises, high intensity intervals (HIITs), and variations in exercise routines have proven to be effective in increasing VO2 max. Research reported by PubMed, was conducted to compare different types of training and show that intervals with high intensity. For example, a few minutes with heavy activity followed by a recovery period. This exercise resulted in a larger VO2 max increase compared to lighter but longer exercise. In addition, maintaining ideal weight, good sleep patterns, adequate nutrition, and adequate rest also supports the body's ability to optimize the use of oxygen.

Overall, the aerobic capacity or VO2 max is not just a number in measuring devices or fitness apps. This capacity reflects how healthy your heart, lungs and muscles are in collaboration. A good VO2 max value means you are better able to move active longer, recover faster, and live a life with a lower risk of disease. Although some factors such as genetics and age cannot be changed, most aspects of aerobic capacity can be improved through proper exercise and healthy lifestyle. So, building aerobic capacity is a real investment for better performance of sport and quality of life.