To gain improvements in VO2, exercise programming should be designed to:

To gain improvements in VO2 max, exercise programming should be designed to demand greater levels of effort. This principle is rooted in the concept of progressive overload, which states that in order for the body to adapt and improve its cardiovascular and aerobic capacity, it must be challenged beyond its current capabilities.

When the intensity of the exercise is increased, it forces the cardiovascular system to work harder, promoting adaptations such as increased stroke volume, cardiac output, and vascular efficiency. These adaptations ultimately lead to a higher VO2 max, which is a crucial measure of aerobic fitness and endurance performance.

In contrast, limiting effort levels or decreasing training intensity would not provide the necessary stimulus for improvement. Maintaining current fitness levels does not challenge the body to adapt and grow stronger or more efficient, thereby stalling any potential gains in VO2. This makes it clear that progressive, intensifying efforts are essential for enhancing VO2 capacity.