The Fitness Cardio Secret That Propels Lance Armstrong
What is Lance Armstrong doing that you can do to improve your results?
Most people exercise to lose weight, focusing solely on that one single goal. But
wait, it is not only about looking aesthetically pleasing, getting in those tight jeans,
or losing ten pounds. It is really about improving your health, and human
performance.
Each day when you are huffing and puffing on the treadmill, focusing vigorously
on keeping yourself lean, have you ever thought about what physically is
occurring in your body besides burning a bunch of calories?
For improved results, more people need to stop focusing solely on calorie burn,
and start thinking about improving such fitness values as VO2 Max, or maximum
oxygen uptake.
What exactly is your VO2
...bulging muscles. Although there are still some bodybuilders with a combination of big muscles, flexibility, and great endurance it s becoming a rare occurrence. Most people train for one specific goal, which is to get big muscles. They might be ...
oxygen can be taken in and used during high intensity dynamic exercise. When
you are exercising aerobically on your treadmill, each and every muscle
contraction requires oxygen to break down the fats, carbohydrates, and protein;
thus, providing energy (ATP) needed to fuel the muscles in order for movement to
occur.
Humans, at rest, need 3.5 ml of oxygen, every minute, for each kilogram of body
weight just to support the cellular activities 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
...the body fit and maintain a correct posture. These counter the deforming effect of Scoliosis. Exercise also helps to reduce pain. Physical therapists can design exercise programs to suit the different needs of patients. Bracing in adults is used to ...
oxygen is required to initiate the energy releasing process.
Now let’s take the treadmill up to a speed and incline where you can no longer
catch your breath comfortably. The intensity has increase significantly, but you
have reached an upper limit on the amount of oxygen you can take in. This is
your VO2 Max.
VO2 Max values differ from individual 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 can have a VO2 Max of
70 ml/kg/min.
Now why does Lance
...sunny, I need to protect my skin from sun exposure between the hours of 10:00 AM and 4:00 PM. True. But, even when it s cloudy, we get significant exposure to UVA. And, unless clothing is densely-woven or is treated ...
training program, a great coach, and great equipment. However, his genetics for
an endurance athlete are nothing short of astounding. Do you know his VO2
Max measures around 83-85 ml/kg/min, while an average person’s is around 40?
For Lance, his success is attributed to a combination of great training, will,
desire, and unbelievable genetic makeup.
A Super Human Lance:
1. Lungs - 2 times the capacity of the average 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
...describes the case of a professional athlete who was prohibited from playing football because doctors didn t order the right tests (European Journal of Echocardiology, August 2005). In cardiomyopathy, the enlargement is caused by the heart s inability to pump ...
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 during 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 period of time. The most
important variable is to continue 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 can I measure my
...glucose content in his blood. Scientists, however, have certain theories about possible causes of Type 1 diabetes. For one, genetics have been pinpointed to potentially cause diabetes. Family history as well as exposure to certain bacteria and viruses have also ...
For the most accurate measurement, you can go into a hospital, or a University
Human Performance Lab and get the test. You will generally 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 objective is to walk, bike, or run as the intensity is progressively
elevated until it is not possible to go any longer. (You should be cleared or
monitored by your physician before attempting a VO2 Max test.)
The easier. but not as accurate way, is to do an estimated sub maximal aerobic
capacity test.
The following is one of the many tests that can
...workout anaerobically than aerobically, in the first stages of a fitness program. Given that anaerobic exercise tends to build muscle, it is quite likely that the trainee will actually gain in weight during the first weeks of their program. Muscle ...
Find a 400 meter track, bring a stopwatch, and walk/run as fast as you can 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
...and joints to bend and move easily through their full range of motion. Kids find opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or flip over the couch. In ...
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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By: Jim O’Connor (The Fitness Promoter)- All Rights Reserved
Jim O’Connor, a celebrity Exercise Physiologist from Beverly Hills, California, is the editor of Wellness WORD Multimedia Newsletter, and the author of a popular ebook called Home Gym
...is considered physical fitness and can make a difference. It can also make a huge difference with a variety of health problems. Physical fitness can help you breathe clearer and can even lower cholesterol. This has even been known to ...
For further information contact:
Jim O’Connor - Exercise Physiologist/The Fitness Promoter
Wellness Word, LLC
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