A higher aerobic capacity allows you to perform more intense movements while continuing to use oxygen.
However, these devices can only provide a rough estimate and cant give you an accurate measurement.
But if you dont care to know the exact number, you could just use this option.
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To get an accurate assessment of your aerobic capacity, youll need to get an indirectcalorimetrytest performed.
This test could be difficult to find depending on where you live.
Check for sports labs, universities, or hospitals in your area that may offer the test.
It typically takes five to 10 minutes to complete the breathing test.
Aerobic endurance is influenced by the strength and capacity of the specific muscles being used in that exercise.
Here are some of the ways to build your aerobic capacity.
Interval Training
Interval training is one of the most effective ways to increase aerobic capacity.
If you want to build aerobic capacity, adding interval workouts into your exercise routine will help.
Examples of interval training include Tabata, cardio HIIT, and HIIT with weights.
Cross-Training
Cross-training, meaning using multiple types of exercise, helps build aerobic capacity and endurance.
Summary
Aerobic capacity refers to your bodys ability to efficiently use oxygen.
Learning your aerobic capacity can be an interesting way to track your progress throughout your fitness journey.
Frequently Asked Questions
A good aerobic capacity depends on your age.
One study found an average VO2 max of 39 milliliters/kilograms/minute for athletes and 29 milliliters/kilograms/minute for nonathletes.
The most accurate way to test aerobic capacity is through an indirect calorimetry test.
Research shows the average aerobic capacity is between 29 to 39 milliliters/kilograms/minute depending on activity level.
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