What’s Lance Armstrong doing you could do to enhance your results?
Most individuals exercise to drop pounds, focusing solely on that one single goal. But
wait, it will not be only about looking aesthetically pleasing, getting in those tight jeans,
or losing ten kilos. It is admittedly about improving your health, and human
performance.
Every day when you’re huffing and puffing on the treadmill, focusing vigorously
on keeping yourself lean, have you ever ever considered what physically is
occurring in your body besides burning a bunch of calories?
For improved results, more people have to stop focusing solely on calorie burn,
and begin fascinated with improving such fitness values as VO2 Max, or maximum
oxygen uptake.
What exactly is your VO2 Max? VO2 Max is defined as the best rate at which
oxygen will be taken in and used during high intensity dynamic exercise. When
you might be exercising aerobically in your treadmill, each muscle
contraction requires oxygen to interrupt down the fats, carbohydrates, and protein;
thus, providing energy (ATP) needed to fuel the muscles to ensure that movement to
occur.
Humans, at rest, need 3.5 ml of oxygen, every minute, for every kilogram of body
weight simply to support the cellular activities within 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. As a result of increased intensity during your exercise session, more
oxygen is required to initiate the energy releasing process.
Now let’s take the treadmill as much as a speed and incline where you possibly can now not
catch your breath comfortably. The intensity has increase significantly, but you
have reached an upper limit on the quantity of oxygen you possibly can soak up. That is
your VO2 Max.
VO2 Max values differ from individual to individual. Aspects corresponding to 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 can have a VO2 Max of
70 ml/kg/min.
Now why does Lance Armstrong win all those bike races? Yes, he has an important
training program, an important coach, and great equipment. Nevertheless, his genetics for
an endurance athlete are nothing in need of astounding. Do you already know his VO2
Max measures around 83-85 ml/kg/min, while a mean person’s is around 40?
For Lance, his success is attributed to a mix of great training, will,
desire, and unbelievable genetic makeup.
A Super Human Lance:
1. Lungs – 2 times the capability of the common person
2. Muscle – Accumulates less lactic acid and is more efficient at
removing it.
3. Heart – Is about 1/3 larger 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 a mean
person has 15-20 percent.
5. Food Consumption – Needs 6500 calories per day, and upwards of
10,000 per day when biking within the mountains during his 120 mile race.
Truly amazing!
How do you improve VO2 Max? Improvement is seen by progressively
difficult yourself aerobically with consistent workouts at 60% to 85% of your
maximum heart rate (220-age) for an prolonged time frame. Essentially the most
necessary variable is to proceed attempting to extend intensity levels of your
workouts. Progressively overloading is the important thing; your body will adapt, and improve
your VO2 Max in addition to burn more calories for decreased body fat.
Now you ask, how can I measure my VO2 Max?
For essentially the most accurate measurement, you possibly can go right into a hospital, or a University
Human Performance Lab and get the test. You’ll generally use a treadmill or a
stationary bike, and be given an oxygen mask to measure your oxygen exchange.
You can even be connected with chest electrodes to measure your heart response.
The primary objective is to walk, bike, or run because the intensity is progressively
elevated until it will not be possible to go any longer. (You ought to be cleared or
monitored by your physician before attempting a VO2 Max test.)
The simpler. but not as accurate way, is to do an estimated sub maximal aerobic
capability test.
The next is one in all the numerous tests that will be used.
Discover a 400 meter track, bring a stopwatch, and walk/run as fast as you possibly can go for
12 minutes. Keep track of the variety of meters you’ve got gone in 12 minutes,
and use the next formula.
Distance Covered in Meters – 504.9 / 44.730 = Estimated VO2 Max
Here’s a rough guide:
4-5 laps covered, your VO2 Max can be around 30.
5-7 laps covered, your VO2 Max can be around 45.
7-8 laps covered (2800 meters), your VO2 Max can be around 62.
8-8.5 laps covered (3200 meters), your VO2 Max can be around 67
9 laps covered (3600 meters), your VO2 Max can be around 70.
Learn to maintain an in depth eye in your fitness values and check out to repeatedly improve
them. Improvement will result in great health advantages, and should end in your
goal of decreased body fat (depending upon your dietary habits.)
______________________________________________
To receive your complimentary subscription to Wellness Word Multimedia
Newsletter, visit: http://www.WellnessWord.com straight away!
______________________________________________
** Attention: eZine Editors/Website Owners **
Be happy to reprint this text in its entirety in your eZine, Blog, Autoresponder, or
in your website so long as the links, text, and resource box aren’t altered in any
way.
Healthiest Regards,
By: Jim O’Connor (The Fitness Promoter)- All Rights Reserved