Exercise at high intensity: This pushes your heart and lungs to work harder, forcing them to adapt and become more efficient at using oxygen. Examples include high-intensity interval training (HIIT), sprinting, hill repeats, and fast-paced swimming.
Train consistently: Regular exercise, even moderate-intensity activities like brisk walking or cycling, can improve your VO2 max over time. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Incorporate strength training: While not directly impacting VO2 max, building muscle mass can improve your overall fitness and support your endurance training.
Consider professional guidance: A certified personal trainer or coach can design a personalized training plan tailored to your specific fitness level and goals, ensuring you train safely and effectively to improve your VO2 max.
Remember: It's crucial to listen to your body and gradually increase the intensity and duration of your workouts to avoid injury. It's also advisable to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.