Pure Fitness Training Blog: VO2 max: Final Lesson

Hello everyone and welcome to the PURE Tip of the Week! It is hard to believe September is here already, but now is a great time to set and achieve a new health/fitness goal prior to the arrival of the Holiday season and the challenges that come along with it (parties and food galore!)

This week I would like to continue the discussion on adaptations that occur in response to fitness training. In the previous weeks we have learned what the term ?VO2 max? means, and how improvements in the cardiovascular system, specifically the heart muscle, lead to improved fitness and an elevated VO2 max.

The adaptations that occur with the heart are often termed the ?central adaptations,? and there are a series of ?peripheral adaptations? that will be the focus of today?s message. A critical part of improved fitness is the ability to deliver oxygen-rich blood to active muscles. The heart working to pump the blood is just part of the equation; the other part is the blood coming into contact with the muscle tissue. This is improved by an increase in the number of blood vessels where oxygen exchange to the active tissues occurs- the capillaries.

As a result of fitness training there is an increase in the number of capillaries that surround active skeletal muscles. This is important because it increases the amount of oxygen and other nutrients that can enter the muscles.

Within the muscles themselves, there are two other important adaptations. First, there is an increased concentration of a protein that transports oxygen within the cell, which acts to enhance O2 motility within the cell. This protein is called ?myoglobin,? and it functions much like hemoglobin just inside the cell rather than in the blood.

Second, and most importantly, there is an increase in the number of mitochondria within the cell. The mitochondria are the site of aerobic energy production, where oxygen is utilized along with other products to produce a biologically-usable form of energy (ATP.) The more mitochondria one has, the larger the capacity for aerobic energy production. High amounts of mitochondria are also linked to longevity in humans, with many chronic diseases linked to dysfunctional and/or dying mitochondria.

So, as you can see, there are several adaptations that occur, both centrally and peripherally, all of which combine to increase fitness and VO2 max. We have a better ability to circulate oxygen-rich blood to the tissues, an enhanced ability to take up and transport that oxygen in the cell, and a greater ability to produce energy aerobically.

ANNOUNCEMENTS

1. Remember that there is a RECOVERY CLASS in place of regular boot camp on Saturday, Sept. 15. We will be serving delicious smoothies in addition to the foam rolling, stretching, and correcting.

2. On Friday, September 21, following 5:30 boot camp we will have a PURE outing to Apocalypse Brewery for a little non-working out fellowship. This is located right down the road on Mellwood Avenue.

3. One more week for t-shirt sign-ups! The list is in the lounge.

Have a great week!
TEAM PURE

Source: http://pure-ft-blog.blogspot.com/2012/09/vo2-max-final-lesson.html

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