Work toward better VO₂Max at the gym or with a personal trainer

Mention endurance alongside any body-composition or strength goals. Adapt the following words to your situation.

“I would also like to include aerobic exercise to improve my VO₂Max. Considering what I do now and when I can attend, could we plan something I can comfortably keep up?”

Goals and daily life

“I want this to help with everyday walking and outings. These are the days I can come to the gym and the time I can set aside.”

Medical history, medication and your doctor's advice

“I have checked exercise precautions with my doctor regarding my current and past conditions and medication. I would like to share that advice and reflect it in the routine.”

Current exercise and how it feels

“This is the exercise I usually do and how much of it I do. This is how it feels during the activity and how tired I am the next day.”

Your smartwatch estimate

“This value appeared on this device under these conditions. Since estimates have error, I would like to review my exercise records and how I feel too.”

If you have a medical condition or take medication, ask your doctor about exercise restrictions and precautions first, then share that guidance with your trainer. Say clearly when something has not been checked. This website's heart-rate estimates do not apply to people taking medicines that lower heart rate. Health checks before starting

Japan's Ministry of Health, Labour and Welfare recommends regular aerobic exercise to maintain and improve cardiorespiratory fitness. At the gym, you can work with staff to choose suitable activities, such as treadmill walking or a stationary bike.

1. Check how to use the equipment. For unfamiliar equipment, ask staff how to get on and off, position yourself, adjust the load and stop.
2. Explain how you feel today. If you are new to exercise or returning to it, start light and short. Include warm-up and cool-down in the discussion.
3. Describe the effort in words. Explain how it actually felt—“easy” or “somewhat hard,” for example—and check whether the routine is sustainable.

See a gradual way to start exercising for moderate continuous exercise guidance and a starting approach for beginners. You do not need to set speed or resistance solely to match other people or a smartwatch value.

Strength training helps maintain and improve muscular strength and physical function. MHLW also discusses combining it with aerobic physical activity. Do not judge the value of strength training solely by your displayed VO₂Max.

Describe your current strength-training goals and how tired the sessions leave you. Discuss whether to include aerobic exercise on the same day or on a different day. Consider the order and time allocation in relation to your goals, available time and health.

A question for your next visit: “I would like to work on endurance while keeping my strength training. Where can we add aerobic exercise while leaving enough rest?”

Rest matters for strength training too. Do not try to add everything to every session. If tiredness persists, reduce the amount or rest, and discuss the next session.

Look at your whole week, including activity and rest outside the gym. The following are editorial examples. Choose one that fits your condition and schedule.

• During a work break: Look for a comfortable opportunity to move, such as a walk nearby.
• On a day off: Plan a walk or walking while shopping around family commitments and other errands.
• When you are still tired: Rest, then describe the tiredness at your next gym visit.
• When you miss a session: Do not compensate by adding a large amount of exercise at once. Choose your next realistic opportunity instead.

Outdoors, consider environmental conditions such as heat. Do not push yourself on days when you feel unwell. If you develop chest pain or dizziness during exercise, stop and consult a doctor. Daily checks and when to stop

Bring both the numbers and what you actually did

In notes or an app you already use, record exercise dates, activities, duration, perceived effort and next-day tiredness. If you bring smartwatch values, include the date, device model and the exercise conditions used for the estimate.

Because estimates have error, do not increase intensity or volume on the basis of small rises or falls alone. Discuss with your trainer whether you could comfortably maintain the routine and whether tiredness lingered, then adjust what you do next.

For the steps from finding a value to recording and reviewing it, see our guide to using smartwatch VO₂Max.

Sources

1. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 6, Cardiorespiratory fitness (peak oxygen uptake). (in Japanese; title translated) https://www.mhlw.go.jp/content/001195874.pdf
2. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 4, Points for safe physical activity and exercise. (in Japanese; title translated) https://www.mhlw.go.jp/content/001195872.pdf
3. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 1, Strength training. (in Japanese; title translated) https://www.mhlw.go.jp/content/001195869.pdf
4. Apple Support: Track your cardio fitness levels (published 16 September 2026). (in Japanese; title translated) https://support.apple.com/ja-jp/108790
5. Google Health Help: About VO₂Max. (in Japanese; title translated) https://support.google.com/googlehealth/answer/14237924?hl=ja
6. Molina-Garcia P, et al. Validity of Estimating the Maximal Oxygen Consumption by Consumer Wearables: A Systematic Review with Meta-analysis and Expert Statement of the INTERLIVE Network. Sports Med. 2022;52:1577-1597. https://doi.org/10.1007/s40279-021-01639-y