Home Cardio The Fitness Cardio Secret That Propels Lance Armstrong

The Fitness Cardio Secret That Propels Lance Armstrong


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


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


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.)


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Healthiest Regards,

By: Jim O’Connor (The Fitness Promoter)- All Rights Reserved


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