joshuago’s vo2-max Bookmarks

This review details the original Tabata protocol (20 seconds all‑out, 10 seconds rest × 8), its research on VO2max and anaerobic capacity, and programming considerations for trained and novice populations. It emphasizes intensity management and fatigue monitoring.

ACE defines HIIT, outlines work‑to‑rest ratios, and suggests modalities. It highlights VO2max improvements, metabolic benefits, and safety guidelines. Sample interval plans empower trainers to create efficient, client‑specific sessions that fit busy schedules.

CDC translates the Physical Activity Guidelines into practical goals: 150–300 minutes of moderate or 75–150 minutes of vigorous activity weekly, with two days of muscle strengthening. It offers resources for tracking and educating clients on safety and adherence.

WHO details the minimum activity thresholds: 150–300 minutes of moderate or 75–150 minutes of vigorous weekly, plus strength work on major muscle groups. The fact sheet emphasizes reducing sedentary time and provides recommendations for older adults and special populations.

Comprehensive guideline that consolidates evidence for activity volume, intensity, and sedentary risk across age groups. Provides specific recommendations, implementation strategies, and measurement tools, supporting public health and clinical practice alignment for active lifestyles.

This federal guidance outlines recommended weekly volumes of moderate and vigorous activity for adults, plus muscle‑strengthening standards. It supports evidence‑based programming, progression, and safety, helping trainers align client goals with national recommendations.