What is VO2 Max?

What is VO2 max? (also known as peak oxygen uptake) is the optimum rate (V) or the maximum rate at which the muscles, heart, and lungs can take oxygen (O) effectively during exercise. Oxygen is essential in the respiratory process during breathing. Absorbing oxygen in the lungs then converts into energy called adenosine triphosphate (ATP). ATP provides cells energy while also aiding them in discarding Carbon Dioxide. Cells working without O2 are anaerobic respiration, a process that creates lactic acid. Oxygen uptake is measured by the maximum amount of oxygen the body consumes when breathing air at sea level as the player performs intense continuous exercises. So how does VO2 Max help improve soccer players?

VO2 max is an indicator of soccer players’ aerobic respiration capacity. Soccer players’ values should lie between 50-75 ml/kg/min, which supports the exercise needed for soccer games. Oxygen uptake varies from player to player, position to position, as well as age and gender.

Examples of good and excellent VO2 Max values for soccer players are below:

Age	Good	Excellent
13-19	Male: 45.2 – 50.9 Female: 35.0 – 38.9	Male: 51.0 – 55.9 Female: 39.0 – 41.9
20-29	Male: 42.5 – 46.4 Female: 33.0 – 36.9	Male: 46.5 – 52.4 Female: 37.0 – 41.0
30-39	Male: 41.0 – 44.9 Female: 31.5 – 35.6	Male: 45.0 – 49.4 Female: 35.7 – 40.0

Values were taken from The Cooper Institute for Aerobics Research

VO2 Max as a gold standard:

VO2 max is considered the gold standard for the assessment of aerobic resistant measurements. It’s the most precise measurement of aerobic respiration, which accurately identifies values for the capacity of aerobic respiration.

The highest VO2max ever recorded in professional sports (and from a list of documented VO2max tests) is of cyclist Oskar Swendsen of Norway, who recorded a mind-blowing 97.5 from

September 2012 during a test conducted in Lillehammer

VO2max – the size of the engine — INSCYD

Significance of VO2 Max:

The significance of VO2 max in soccer players or sports athletes allows coaches or sports scientists a better understanding of players’ oxidative system as well as the level at which the player’s anaerobic threshold lies. Anaerobic threshold is the level where the body’s lactate levels are higher in blood than when resting.

The point at which lactate production exceeds the body’s removal means the transition from aerobic to anaerobic metabolism. The higher level the player or athlete has of lactate threshold the greater the amount of intensity and distances those players can perform.

Effect of VO2 max in soccer players.

By now knowing VO2 max’s importance and significant role in people playing sport or performing exercises, what role does it take in youth soccer players?

Let’s discuss the effect of VO2 max in youth soccer players.

Predictor of performance:

VO2 max is an indicator as well as a predictor of sports performance in athletes. Although there is only a 30-40% correlation between VO2 and the success of players, there are several other factors that relate to oxygen uptake and its effect on youth soccer players.

Potential of players:

Higher values of VO2 max within a team of soccer players may indicate a higher potential for success through better utilization of anaerobic endurance function. Soccer is a sport that requires players over long periods of time to jog, spring, and runs at differing times throughout the game. Players who work on increasing their oxygen uptake levels will last longer at higher performance levels than those who don’t.

More energetic soccer players:

Players regularly exercising and working out can be directly related to increasing their VO2 max levels. Squad players who get themselves involved with regular training schedules, such as interval training (training switched between high and low-intensity exercise), will improve their VO2 and the correlation associated with physical fitness capacities. This provides them with more energy and longer bouts of intense physical demands.

Thus, the better the VO2 max players’ values, the longer amounts of time players are able to perform at optimum levels, with quicker and more improved recovery times.

Better functioning physiological systems:

Higher oxygen uptake values will also benefit overall player health. Indicators of low or deteriorating aerobic fitness may also suggest medical attention should be sought, with heart, lungs, and blood pressure and the general cardio-respiratory system to be investigated.

VO2 max can be a predictor of your longevity. Research shows 100 percent of patients with known coronary heart disease with a VO2 max greater than 32 mls/kg/min were alive after three years, whereas 70 percent of those with a VO2 max less than 22 mls/kg/min were deceased.

Cooper Aerobics [2]

More Focused Soccer Players:

Players having higher VO2 max levels are usually more focused on achieving their goals and having more success on the field. However, with more and more research, a player striving to reach the highest VO2 ratings doesn’t necessarily mean they are the best player or athlete.

In fact, according to DNAfit if two athletes or players were competing with each other and were of the same height, weight, age, and muscle mass, it wouldn’t be unrealistic for the athlete or player with the lower VO2 Max to be more successful.

The main point here is that athletes and players with higher VO2 max values are more likely to be more successful in their physical capabilities and duration as well as being generally healthier.

Why VO2 max is important for the coach?

The importance of VO2 max players testing by coaches, especially at the higher professional level, provides a clearer understanding and underpinning reasoning of game and training performances.

Coaches incorporating VO2 data values from their players are better equipped to design training sessions that include interval training principles in mind. Players who struggle during more competitive matches with recovery issues or are unable to sustain a large duration of physical work are more likely to suffer from low VO2 levels.

Coaches could incorporate Individual learning plans (ILPs) that help those players with low VO2 results improve through interval training.

How youth soccer players can improve their VO2 Max?

In order for coaches to evaluate each player’s Max VO2 they can perform a few tests.

• Yo-Yo Test
• Illinois agility test
• Astrand treadmill test
• 2.4KM test

With these tests, coaches need an understanding of players’ MHR. Collecting MHR Data effectively can be achieved through a heart chest monitor or current wearable technologies.

Players wanting to improve VO2 max levels can do so by adding a few extra cross-training techniques to their current soccer training regime.

Interval training examples such as working out at 4-minute intervals, exercising between 90-95% of Maximum Heart Rate (MHR), and working with 3 minutes of recovery. Recovery can be jogging at low intensity (60-70% of MHR) as well as working on breathing techniques.

Interval training has shown to be a better way of increasing VO2 max rather than constant training at high intensity for longer durations. However, combining the two can demonstrate greater improvements.

For a sample of exercises and workouts check out healthlines.

Health benefits when incorporating VO2 Max training for soccer players:

Besides performance improvements for soccer players, there are also health benefits for everyone.

Even if you aren’t an athlete the benefits from improving your VO2 max have been highlighted through many studies.

Below are just some health benefits from increasing and incorporating a VO2 exercise regime.

• Extending life expectancy
• Better standard of physical living, being more active and not getting out of breath with everyday activities.
• Reduction of pulmonary disease, strokes, diabetes and blood pressure ailments.
• Improving your sleep health, and overall mood.

Better performance through better diets:

VO2 max training is only part of the bigger picture. US diets and in particular within youth are poor at best. Foods that can assist in maximizing VO2 training would include:

• Beetroot – High in nitrates which assist muscles becoming more economical with their movement. Try roasting beetroot for an alternative vegetable, or if you have picky eaters, try pickling beetroot for a great tasting snack. Other foods include spinach, and leafy greens.
• Iron rich foods – Seafood, beans, dried fruit, and cereals.
• Non-Citrus fruits, Grains, nuts and non sprouted seeds are other good foods.

Combining some of these foods for a nutrient-rich smoothie for those picky eaters is another way for young soccer players to consume the required diet.

Read more on Nutrition for Youth Soccer Players from our recent blog.

Minimize Injuries:

Soccer players incorporating a VO2 max training regime are less vulnerable to short and long-term injuries as well as other physical issues related to health.

Eliakim et al. (2018) reported that professional soccer players who experienced injuries were found to have a lower VO2 max level than their injury-free counterparts [3]. Demonstrating that coaches should implement regular VO2 training methods into their annual plan.

Conclusion:

The nature of Soccer means players are required to sprint, run and jog for the entirety of their time on the pitch. As competitive levels increase so do the physical demands placed on the athlete.

Training to increase your oxygen levels help ensure longer periods of performance without the body working with a shortage of oxygen.

VO2 training also helps increase muscle strength and mass and a reduction in injuries. While it also has a vital role within athletes’ and non-athletes physical health.

Performance levels improve with increased levels of VO2 max, while Injuries are reduced through players with higher values.

Coaches and youth soccer players armed with this information should consider the importance of including VO2 max training either in a team environment or through ILPs. This will help improve the team and individual game performances as well as increase the ability to maintain longer levels of physical demands within the competitive game.

For sports athletes and non-athletes alike, the idea of training to increase VO2 max levels have enormous long-term health benefits. Coupled with the intake of beneficial foods which help economize training methods. VO2 training and food choices will set you up for a healthier mindset, physical well-being, and become a better performer on the pitch or whatever sport you are in.

References

[1] Table a Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998.p48

[2] Knowing Your VO2 Max Can Revolutionize Your Fitness Plan https://www.cooperaerobics.com/Health-Tips/Prevention-Plus/Benefits-of-Knowing-Your-VO2-Max.aspx

[3] Pre-season Fitness Level and Injury Rate in Professional Soccer – A Prospective Study. Eyal Eliakim1, Ofer Doron1, Yoav Meckel1, Dan Nemet2, Alon Eliakim. 2018. https://www.thieme-connect.com/products/ejournals/pdf/10.1055/a-0631-9346.pdf