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What is Lance Armstrong doing that you may do to improve your results?
Most people exercise to lose weight, focusing solely on that one single goal. But
wait, it is not only when it comes to looking aesthetically pleasing, getting in those tight jeans,
or losing ten pounds. It is actually regarding bettering your health, and humane
performance.
Each day when you are huffing and puffing on the treadmill, focusing vigorously
on keeping yourself lean, have you ever thought regarding what physically is
occurring in your body besides burning a bunch of calories?
For bettered results, more persons need to stop focusing solely on calorie burn,
and start out thinking with regards to bettering such fitness values as VO2 Max, or maximum
oxygen uptake.
What incisively is your VO2 Max? VO2 Max is specified as the most eminent rate at which
oxygen may be taken in and used for the duration of high intensity dynamic exercise. When
you are exercising aerobically on your treadmill, each and each muscle
contraction requires oxygen to break down the fats, carbohydrates, and protein;
thus, supplying energy (ATP) necessitated to fuel the muscles in order for motion to
occur.
Humans, at rest, need 3.5 ml of oxygen, each minute, for each kilogram of body
weight just to aid the cellular actions in the tissues that keep us alive.
Now let’s get back to our treadmill. As you increase the speed or incline
(intensity), more oxygen is required to transfer the oxygen through the blood and
into the muscles. Due to increased intensity for the duration of your exercise session, more
oxygen is required to initiate the energy freeing process.
Now let’s take the treadmill up to a speed and incline where you may no longer
catch your breath comfortably. The intensity has increase significantly, but you
have reached an upper limit on the amount of oxygen you may take in. This is
your VO2 Max.
VO2 Max values differ from person to individual. Factors such as age, health,
activity levels, training programs, and genetics all affect VO2 Max. A sedentary
person has a VO2 Max of around 20 ml of oxygen per kilogram of body weight per
minute of exercise. A highly trained endurance athlete may have a VO2 Max of
70 ml/kg/min.
Now why does Lance Armstrong win all those bike races? Yes, he has a great
training program, a outstanding coach, and outstanding equipment. However, his genetics for
an endurance athlete are not one thing short of astounding. Do you know his VO2
Max measures around 83-85 ml/kg/min, while an intermediate person’s is around 40?
For Lance, his success is attributed to a combining of outstanding training, will,
desire, and unbelievable genetic makeup.
A Super Human Lance:
1. Lungs – 2 times the capacity of the intermediate person
2. Muscle – Accumulates less lactic acid and is more effective at
removing it.
3. Heart – Is when it comes to 1/3 more spectacular with a resting heart rate of 32 beats per
minute, and peaks around 200 beats per minute.
4. Body Fat – 4-5 percent before the Tour starts, while an average
person has 15-20 percent.
5. Food Consumption – Needs 6500 calories per day, and upwards of
10,000 per day when biking in the mountains for the duration of his 120 mile race.
Truly amazing!
How do you improve VO2 Max? Improvement is seen by progressively
challenging yourself aerobically with consistent workouts at 60% to 85% of your
maximum heart rate (220-age) for an extended amount of time of time. The most
important variable is to proceed attempting to increase intensity levels of your
workouts. Progressively overloading is the key; your body will adapt, and improve
your VO2 Max as well as burn more calories for decreased body fat.
Now you ask, how may I measure my VO2 Max?
For the most exact measurement, you may go into a hospital, or a University
Human Performance Lab and get the test. You will in general use a treadmill or a
stationary bike, and be given an oxygen mask to measure your oxygen exchange.
You will also be connected with chest electrodes to measure your heart response.
The main goal to be attained is to walk, bike, or run as the intensity is progressively
elevated until it is not possible to go any longer. (You will have to be cleared or
monitored by your physician before attempting a VO2 Max test.)
The easier. but not as precise way, is to do an approximated sub maximal aerobic
capacity test.
The following is one of the a great deal of tests that may be used.
Find a 400 meter track, fetch a stopwatch, and walk/run as fast as you may go for
12 minutes. Keep track of the number of meters you have gone in 12 minutes,
and use the following formula.
Distance Covered in Meters – 504.9 / 44.730 = Estimated VO2 Max
Here is a rough guide:
4-5 laps covered, your VO2 Max will be around 30.
5-7 laps covered, your VO2 Max will be around 45.
7-8 laps covered (2800 meters), your VO2 Max will be around 62.
8-8.5 laps covered (3200 meters), your VO2 Max will be around 67
9 laps covered (3600 meters), your VO2 Max will be around 70.
Learn to keep a close eye on your fitness values and try to continually improve
them. Improvement will lead to great health benefits, and may result in your
goal of decreased body fat (depending upon your nutritional habits.)
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Healthiest Regards,
By: Jim O’Connor (The Fitness Promoter)- All Rights Reserved
Lance Armstrong Cardio Intro Pic
Lance Armstrong Cardio Intro Pic
Lance Armstrong Cardio Intro Picture
Lance Armstrong Cardio Intro Photo
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