Vo2 Max advice needed Improving lung capacity!

[Cfc8Starwars]

Hi All.

Ive had a search round the forum cant find much information. Quick background been doing weightraining for a while and am happy with my strength gains. I.e Ill keep improving I wanted to introduce some morning cardio fasted. I got BCAa and diets clean... and even though i feel strong. I want to improve my lung capacity. So my cardio system is working efficiently.

I suppose i thought interval, tabata and hill training for 3 days. Anyone got advice about how i can improve my cardio system? Long steady state cardio etc willing to try iy. just want fitness on track for football etc.

Thanks!

[zag_2005]

Best way to increase Vo2 is to deffinatly go out an run some hills or on a treadmill on steep incline (interval style), Say..... 1 min walk flat, then run uphill at a solid speed untill failure. Repeat say 5 - 10 times or as many as you can do....

Another way which you didnt mention is Lactate Tolerance Training. (Normally used by cyclist, but the principles can be used across the board) Specifically on a treadmill for yourself. Basically you run 1 long interval and gradually the intensity increases untill you cannot continue (very simular to a bleep test). So on a treadmill you would start at speed 5 for 1 min, then sp6 for 1 min, then sp7, sp8, sp,9,10,11,12,13,14,15,16 etc.. Untill you cannot keep the pace. Taking you to your Vo2 Max, (your lungs will give up before your legs on the t.mill) the more you do it, the more your body becomes acustome to it, the fitter you get and the higher the pace you will be able to train to. Hence raiseing your Vo2 Max.

Gaz.

[Cfc8Starwars]

Cheers Gaz going to do that today! Do you think that training after weights would already impact the lactate threshold thus training for vo2 completely seperate to the weights training. Just want to make sure that i maximise. understand need for intervals do yoou keep repetiting reps to go for longer i.e for 90min footy

Cheers

[zag_2005]

It depends on what your priorties are i suppose. To me, my cardio is more important so i train cardio before weights. So im fresh and have more energy for that.

I dont think doing upper body weights will affect the lactate threshold, but im sure it will if your legs are pumped up and then you go for a run. So i would avoid a leg session before doing that C.V routine, the only other thing you would need to consider is the replenishing afterwards. If your trying to build strenght and size you will need exrta kcals, as training C.V like that on top of weights will burn some serious energy. And you dont wana be eating away at that hard earned muscle.

As for intervals for football, its rare in football to sprint flat out for more than 10seconds (position depenadnt) so you would be better training on the road (or field) for that, doing 10 sec flat out then 20 walking, or lamp post to lamp post i like to use. But if ur on a t.mill, yer keep repeting intervals, but mix them up, short, long, faster, slower, incline, no incline, keep your body guessing and working hard.

Gaz.

[Cfc8Starwars]

Cheers Gaz useful advice which ill be using mate!

Thanks