(RP) We are ordinary members of society and do not engage in sports as our profession, but if our VO2Max were higher, our performance not only at work but also in our studies, exercise, and hobbies would be improved overall, and our lives would become more enjoyable.

(Kojima) In my personal opinion, middle-aged and older businessmen who are involved in aerobic exercise such as running, jogging, trail running, sports cycling, and aerobics on a daily basis are much stronger, tougher, and more fatigue-free than young people who do not get enough exercise.

(RP) I am becoming more and more concerned about VO2Max. Is it possible to increase VO2Max in the first place?

(Kojima) Yes, of course it is possible. That's why I enjoy running and muscle training.

(RP) Can you tell me how I can increase my VO2Max and improve the quality of my work and study in addition to sports?

(Kojima) I am neither a doctor nor a sports trainer, so I can only speak from my experience and knowledge from a runner's point of view. The crucial factor in increasing VO2Max is to improve cardiopulmonary function. That is, "to train and flexibilize blood vessels, stabilize blood flow, promote blood circulation, increase the amount of oxygen transport by distributing blood to every corner of the capillaries, and increase capacity to remove wastes.

(RP) I see. But is such a thing generally possible?

(Kojima) Of course, it is impossible to improve everything at once, so first you need to know the current state of your cardiopulmonary function. In the world of running, an American athlete and sports scientist named Jack Daniels wrote a book titled "Daniels' Running Formula," in which he detailed the relationship between running and VO2Max in terms of levels and values called "VDOT. " This was a revolutionary feat in the running industry.

(RP) When we hear "Jack Daniels" we think of whiskey. What exactly was revolutionary about it?

(Kojima) I am also actually a whiskey and shochu man myself. Daniels in running analyzed the running ability of thousands of runners in terms of their cardiopulmonary functions, and statistically organized the indicators. For example, "If a person can run 1 km in 5 minutes, how many minutes for 5 km, 10 km, half marathon, and full marathon?" "If a full marathon is 4 hours, how many minutes for 10 km and 5 km?" He created a table based on cardiopulmonary function so that everyone can reach the target result from a certain state, and made it possible to create a training menu to improve their level. In other words, marathon became "a sport that is scientifically managed and systematically designed for effort" instead of "a mental driven hardship. "

(RP) I didn't realize there were statistics like that.

(Kojima) For non-runners, runners you see on the street may just be people "running" or "working hard." But in fact, there are five levels of running: E (Easy: easy running pace), M (Marathon: pace at which you can run for a long time), T (Threshold: the threshold pace just before lactate acid in the blood increases. You cannot run for long, but can be run for a certain time if you work hard), I (Interval: fairly fast pace, but can be run for a certain time if you jog slower in between short runs), and R (Repetition: a pace that can only last a short distance if you run at full speed. These five levels E, M, T, I and R are the classification that Daniels created.

(RP) E, M, T, I, and R? I've heard of "intervals." It's a practice that track and field people do, isn't it?

(Kojima) Yes. In fact, T, I, and R are the running methods that aim to improve VO2Max. And among them, interval running and build-up running (running at a faster speed in stages) are considered the most effective running methods for improving VO2Max.

(RP) Why is that?