VO2 Max and How Cardiovascular Conditioning Improves It

The maximum amount of energy the aerobic system can produce depends on how much oxygen the body can obtain and use — maximal aerobic power (VO2 max). It sets the upper limit of sustained aerobic energy production.

Cardiovascular conditioning programs improve VO2 max substantially more than resistance circuits do. Circuit weight-training programs of short-term duration (8 weeks to 20 weeks) increase maximal oxygen consumption (VO2 max) by approximately 4% to 8% in men and women (Gettman & Pollack, 1981). This is substantially less than the 15% increase in VO2 max produced by cardiovascular conditioning programs (running & cycling) over the same period.

In other words, circuit weight training may produce a slight improvement in cardiovascular fitness, but for developing aerobic capacity, continuous cardiovascular modes such as running and cycling are markedly more effective. The circuit side of this comparison is owned by circuit-program; this module owns the cardio side.

• VO2 max = maximal aerobic power = the body's ceiling on oxygen uptake and use.
• Circuit weight training (8–20 weeks): +4% to 8% VO2 max in men and women (Gettman & Pollack, 1981).
• Cardiovascular conditioning (running & cycling, same period): +15% VO2 max.
• Cardio modes are markedly more effective than circuits for raising aerobic capacity.

• aerobic-system — VO2 max is the ceiling on this system's output.
• circuit-program — the resistance-circuit side of the 4–8% comparison.
• cardiorespiratory-guidelines — the running/cycling-type training that drives the 15% gain.
• target-heart-rate — intensity zones used to elicit aerobic adaptation.