Previously to this training programme, Mary Ann had a normal Vo2 Max for her age and gender.
This
VO2 max was enough for a sedentary lifestyle and her body was in a stable internal body environment,
twas in homeostasis Her new training programme was an overload to her body, which tends to respond
(short term) and adapt (long term) under stress in order to achieve a new homeostatic state. The
specificity principle says that only stimulated systems or muscles adapt. As Mary Ann has been running
swimming and cycling for months, great endurance exercises during a relevant period of time. It caused
an adaptation in her cardiovascular system and consequently, an increase in her VO2max.
This improvement is early a consequence of her (well planned training, but the magnitude of the
improvement varies greatly from person to person principle of individuality. It means another sedentary
21 year-old female with the same initial VO2max that follows the same training likely to improve to a
different degree. Finally, it is worth to remember that this improvement in VO2max is largely reversible
and once the training ceases it can return to the previous later a few months without training.
Now that we have reviewed the principles of exercise physiology, let's look in devil at Mary Ann's body
adaptations. But first of all, what is the meaning and importance of VO2 max value?
Oasis the memum Oxygen (02) a person can use measured in meg min-1, and it reflect the adaptation to
exercise, especially endurance training. It is a great indicator of the cards and health leves in general
High Vamos means the person can perform more intensity exercise for long periods (1 hour or more) or
do her/his daily tasks without getting tired
VO2 max is defined by the Fick equation as VO2max Car Output xv idens Where Cardiac Output in
defined as
Cardiac Output = Stroke Volume x Heart Rate (HR)
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Presentatio
Stroke volume is the volume of blood pumped from the left ventricle per heartbeat. As an Indicative
value, the stroke volume of a healthy 70 kg man is 70 mL. But this value is likely to increase in trained
people. High VO2max implies a healthy and big heart.
Heart rate (HR) is usually defined as the number of heart beats per minute. The maximum HR does not
increase with training. It decreases with age and, during a given exercise or rest, it is lower for trained
people. So, since the HR does not increase, an increase in maximum cardiac output reflects an increase
in stroke volume.
Finally, (a-v)o2 difference is the difference between arterial O2 concentration and venous 02
concentration. It should be high (for high VO2max) and it measures the amount of O2 absorbed by
mitochondria, within cells. The arterial O2 concentration is affected by the lungs' ability to transfer O2
from the air to the blood. A high VO2max implies efficient and big lungs.
More haemoglobin (red blood cells) in blood also helps absorbing more 02 and training in altitude ess 02
available) is meant to increase haemoglobin.
The venous O2 concentration should be low, meaning the mitochondria were able to absorb most of the
available 02 from the blood. The efficient usage of available 02 by mitochondria also implies good blood
flow in the muscles, efficient vasodilation and vasoconstriction, good vascularization and developed
capillaries to deliver oxygenated blood where it is needed.
More 02 absorbed means more ATP (energy) consumed. Since the ATP storage in the muscles is very
low, more ATP consumed demands (and develops the ability of more ATP production
More ATP production requires more O2 and implies more and bigger mitochondria to produce and store
enough ATP. We have more mitochondria in muscles type I (the slow muscles).
ATP can be produced without oxygen from carbohydrates, but much less ATP is produced compared to
the aerobic way This is why we get tired quickly during an extreme effort (or vigorous intensity
exercises). There are also fewer mitochondria and capillaries in fast muscles type I
The aerobic way is much more efficient but slower at producing ATP, so it is the preferred way for
moderate intensity exercise. Another characteristic is it also uses fats which is an excellent energy
source, as shown below.
Glucose (sugar 602-> 30 ATP 6CO2 + 6H2O.
Palmitic (fats)+ 23 02->108 ATP + 16 CO2
All these adaptations on the heart lungs, arteries, capillaries, mitochondria and blood management)
happened in Mary Ann's body as a consequence of her endurance training allowing this increase in
VO2max from 38 to 52 ml/kg/min.