VO2 Max -- also known as maximal oxygen consumption, maximal oxygen uptake or aerobic capacity -- is a measure of the maximum oxygen capacity , or how much air an athlete can use. The name is a combination of volume (V) and oxygen (O2). VO2 Max is considered to be the most accurate indication of an individual's aerobic endurance and cardiovascular fitness.

Calculating VO2 Max is done in a controlled environment such as a sports performance laboratory. The athlete is required to perform an exercise at maximum effort, such as running on a treadmill, while their oxygen uptake is recorded. The point at which oxygen consumption levels out is known as the VO2 Max. Their values vary depending on gender and age -- values can typically range from 17.0 (very poor performance) to 60.0 (very superior performance.)

Your VO2 Max is largely determined by your genetics, but research indicates that you can increase it through training. The most effective method for increasing VO2 Max is by engaging in continuous exercise that raises the heart rate to at least 70 percent of your maximum rate for 20 to 60 minutes three times a week.

Once you know your VO2 Max, be sure to check out other highly recommended online calculators.

Rowing machine in the gym – waste of time or a good way to get in shape? Sandra Kearney – Texas

Nothing is a waste of time if you put in the effort and practice good form. The rowing machine is no exception. At the gym, I like a rowing machine that consists of a flywheel, fan, and cable with a handle attached to one end. You pull the handle toward you as you slide the seat backwards. The fan creates air resistance, which makes the movement feel pretty close to skimming across the water. If your gym has one of those rickety hydraulic powered row-thingies it's time to ask yourself why you belong to that gym.

When you're trying to get in shape for a rowing or paddling sport, you'll love working out on a quality rowing simulator. Even if you never plan to hit the water, you may learn to love rowing for its ability to combine upper body, lower body and cardio conditioning all in one package, something few other cardio workouts can do. Contrary to popular myth, rowing isn't bad for your back. If you do it correctly, you initiate the movement from your legs and buttocks; this eliminates excess stress on your back muscles.