VO2 Training - The Magic Bullet
You need to know about the magic bullet that is VO2 training.
The three biomarkers which provide the greatest indication of the duration and quality of your life are:
1️⃣ VO2 Max
2️⃣ Muscle Strength
3️⃣ Muscle Mass
Resistance-based training on The Shred will cover muscle strength and muscle mass.
But just doing steps will not significantly increase your VO2 Max.
So, what should you be doing in order to increase your VO2 Max?
In short, for your cardiovascular training, you will need to train harder - much harder.
The training protocol recommended in Outlive by Peter Attia is a 4-minute interval effort.
Basically, you push yourself as hard as you can possibly manage for 4 minutes. Then you take a 4-minute break and repeat.
At the start, you should aim to do 3 or 4 intervals. The maximum is six.
It might sound easy but it’s not.
You can do VO2 sessions on a treadmill, running on the road, a rowing machine or a stationary bike.
The key thing is to go as hard as you possibly can for 4 minutes.
If you are new to training, or if you haven’t been doing any high intensity cardio work, don’t even attempt 4-minute intervals.
Another VO2 protocol which is extremely effective is 30 seconds on and 30 seconds off.
For this VO2 session, go flat out for 30 seconds, take a 30 second breather, then repeat.
You can start with six intervals and build to 10.
Again, it sounds easy. Again, it’s not.
While not as hard as 4 minute efforts, the 30/30s are extremely tough, especially as you increase the number of intervals.
Even if you’re not ready to jump into VO2 training now - it’s important that you are aware of it.
It is something you can put on your to-do-list!
Once you start, VO2 workouts should then become a staple part of your training thereafter.
One VO2 session per week is enough. Even one per fortnight is sufficient.
Remember, your training goals should be based around:
1️⃣ VO2 Max
2️⃣ Muscle Strength
3️⃣ Muscle Mass
And the lighter you are, the better your VO2, so that’s yet another reason to get leaner, fitter and stronger.
PH
For an easy-to-understand guide about VO2, please watch the video below.
https://youtu.be/CAGq_KUSrxw?feature=shared
LEANER, FITTER, STRONGER
The Shred is a holistic training programme which will help you live better.
Sign up and we’ll help you get leaner, fitter and stronger.
Starting on Monday 10th June, the final weigh-in is on Friday 5th July - just before you pack that suitcase.
If you struggle on your own, come and join us.
The only thing you’ve got to lose is weight.
You can register for The Shred for the Med now.
Just go to our website:
📅 4-week programme
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The Shred for The Med will run for four weeks: Monday 10th June to Saturday 6th July.
It costs £44.95.
Please read the information in the email which will confirm your payment.
If you want to join a WhatsApp Weight Loss Group, you must join The Shred Facebook Group before Friday 7th June.
The WhatsApp Groups are organised before The Shred for The Med officially begins.
A series of videos and posts on Sunday 9th of June will let you know what is involved so you will be ready to go when it officially starts the next day.
