In this series titled “Training 4 Life: 9 Adaptations,” I have introduced the ideas of resistance training and long-duration endurance training. In this article, I will delve into enhancing “aerobic capacity” and “anaerobic capacity.”
“Aerobic” pertains to processes that require oxygen. In the context of training, aerobic capacity refers to how effectively we can utilize oxygen for sustained movement. VO2 max serves as a measurement for aerobic capacity, indicating the maximum volume of oxygen we can consume per unit of time during vigorous exercise.
VO2 max is assessed in an exercise lab by having individuals exercise with a mask to measure gas exchange.
Although VO2 max is just one fitness measure, a higher VO2 max often correlates with better performance in events like a 5K race. However, it doesn’t guarantee that the runner with the highest VO2 max will win the race. Most individuals train to enhance their overall health rather than specifically targeting an increase in VO2 max, which is considered one way to quantify fitness.
Engaging in activities that boost our aerobic capacity leads to significant structural and functional changes across various systems in the body. Improvements include increased blood volume pumped by the heart, enhanced function of blood vessels, better gas exchange in the lungs, improved oxygen uptake by muscle cells, and adaptations in the metabolic machinery within those cells. VO2 max is one of the indicators of how well these systems are functioning.
If you search for “VO2 max” on YouTube, you’ll find an abundance of videos discussing its benefits and how to increase your own. Research has linked VO2 max to the ability to live independently for longer periods. If your oxygen-utilization capacity drops below a certain threshold, even daily activities can become challenging. Given the natural decline in VO2 max with age, the idea is to train to elevate it as much as possible when we’re young and continue this training as we age to slow the inevitable decline.
A few months ago, I developed a stronger interest in improving my aerobic capacity when my 19-year-old son and I made plans to summit at least one mountain over 14,000 feet this summer. In 2023, we hiked to the summit of Mt. Elbert, the second highest peak in the United States (excluding Alaska). The ascent to 14,440 feet posed a significant challenge for my 56-year-old body, particularly due to the altitude. Near the summit, I found myself needing to pause every minute or so to catch my breath – a humbling experience indeed.
The following summer, my son and I trekked for seven days from the South Rim to the North Rim of the Grand Canyon and back. On the third day, we ascended from Cottonwood Campground to the North Rim, facing an elevation change comparable to that of Mt. Elbert. Despite carrying heavier backpacks and being on our third day of hiking, I never felt out of breath. These experiences highlighted the significant impact of altitude, as the North Rim is 8,241 feet – over 6,000 feet lower than the summit of Mt. Elbert.
In preparation for my upcoming mountain hikes, I am dedicating more time and effort to enhancing my aerobic capacity (VO2 max). I believe this training will help me when we aim to summit additional peaks above 14,000 feet in June.
My wife would probably tell you that I’ve spent way too much time trying to learn about aerobic capacity and designing my exercise programs. While I’m not an expert, and my “research” has been a casual exploration of various sources, I’m comfortable sharing a few insights about this type of training.
For those just starting an exercise program, I recommend focusing on long-duration endurance and resistance training. Although high-intensity interval training may have a more significant effect on VO2 max for some people, one needs to be prepared for that level of training. Resistance training is vital for strengthening the muscles and tissues surrounding the joints, as higher-intensity workouts can exert greater stress on them. Long-duration endurance training also prepares the body structurally and physiologically for more intense training.
At least one study found that individuals who began with long endurance training and then incorporated higher-intensity training experienced greater improvements in VO2 max and other metrics than those who started with high-intensity training first. There may be physiological and practical reasons for this, which we can explore further in a future article.
While long-duration endurance training can enhance VO2 max for some, more intense training stimuli may yield a greater impact. It is generally recommended to engage in repeated bouts of higher intensity exercise lasting 3 to 8 minutes to improve VO2 max. A popular routine is the “Norwegian 4 x 4,” which involves 4 minutes of exercise at a challenging intensity followed by 3 minutes of active recovery, repeated four times.
In my preparation for June’s mountain climbing, I have been incorporating various interval training sessions alongside long-duration endurance, muscle endurance, and strength training. I enjoy mixing up my interval workouts by varying the duration of intervals and recovery times. I create several workouts in a table format to track my exercise and recovery periods, primarily using an elliptical trainer for intervals. This equipment allows me to tape my workout plan next to the timer, using blue painter’s tape to avoid leaving residue on the machine.
However; most people engage in high-intensity interval training using fixed intervals of intense work and recovery during each session like the “Norwegian 4 x 4”. Here’s one way I conduct a “Norwegian 4 x 4” style workout: I start with a few minutes of warm-up cardio followed by mobility exercises. During intervals, I begin with low intensity and gradually increase to higher intensity. On the elliptical, I start with 3 minutes of easy striding, ramping up the intensity in the final 20 seconds. When the timer hits 3 minutes, I push for 4 minutes at the maximal intensity I can maintain for 4 minutes, followed by 3 minutes of active recovery, repeating this sequence as many times as planned. Using fixed intervals like this makes it easy to keep track of where I am at. If I am in the middle of an interval I know I need to keep going until the timer is a multiple of 7 (14, 21, 28, and so on).
One of my favorite exercise routines is what I call “variable intensity training.” I have several YouTube playlists featuring songs that vary in tempo, style, and intensity. I put on my headphones and work out to the music.
My belief is this approach might be a less stressful way to engage in interval training. Exercise physiologist Steven Seiler talks about this sort of interval training doing what he casually refers to as “organic interval sessions”. He describes doing unstructured intervals – in that he is not really paying attention to the clock. He will do a mixture of exercise intensities and recovery times during a single longer interval session. I find this is a great way of getting in lots of time that includes some very intense work. I will delve deeper into Seiler’s work in later articles, where he emphasizes the long-term sustainability of exercise strategies.
Anaerobic capacity pertains to your ability to perform activities using energy produced without oxygen. Training to enhance anaerobic capacity involves short bursts of high-intensity exercise, such as sprinting for 30 seconds or less; weightlifting also qualifies as anaerobic exercise. Improving anaerobic capacity is crucial for athletes in various sports. While there are potential health benefits to high-intensity training, it places greater systemic and structural stress on the body, increasing the risk of injury. I do engage in high-intensity training, but only when I am adequately warmed up and prepared.
Aerobic Capacity and Anaerobic Capacity are two of the nine groups of adaptations we make to exercise stimuli identified by exercise scientist Andy Galpin. In my next article, I will cover “Skill Development” and “Speed.”
For a discussion of long duration endurance click here. I introduced concepts related to resistance training in this article.
Check out also the latest article in my series on protein nutrition.
Thanks for reading. Please share with others.
Russ
For more information including an example of a training program watch this video by Andy Galpin “How to Improve Your VO2 Max & Build Endurance” . See this video for an extensive discussion on “exercise, VO2 max“, Peter Attia, M.D. interviews Michael Joyner, M.D., physician and researcher.
Most everyone can and should engage in both endurance and resistance training. It is rare for someone to be unable to participate in at least some form of resistance or endurance training, but there may be cardiac or other conditions that restrict certain activities. If you have significant orthopedic issues, your primary care provider might refer you to a physical therapist for exercise guidance. If you haven’t been active for a while, are older, or have a chronic health condition, it’s wise to consult your primary care provider.
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