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The Fitness Cardio Secret That Propels Lance Armstrong
What does Lance Armstrong do to help you improve your performance?
Most people train to lose weight with only one goal in mind. But
wait, it’s not just about aesthetic looks, it’s about wearing those skinny jeans,
or lose ten pounds. It is actually improving your health and the person
performance.
Every day as you huff and puff on the treadmill with intense focus
have you ever wondered what is corporeal
what happens to your body after burning a bunch of calories?
For better results, more people need to stop focusing on just burning calories,
and start thinking about improving training values like VO2 Max or max
oxygen uptake.
What exactly is your VO2 Max? VO2 Max is defined as the highest rate at which
oxygen can be taken in and used during high intensity dynamic exercise. When
you train aerobically on a treadmill, every muscle
contraction requires oxygen to break down fats, carbohydrates and proteins;
thus providing the energy (ATP) needed to power muscles to move
perform.
At rest, a person needs 3.5 ml of oxygen per minute for each kilogram of body weight
weight simply to support cell activity in the tissues that keep us alive.
Now let’s get back to our treadmill. If you increase speed or incline
(intensity), more oxygen is needed to transfer oxygen through the blood and
into the muscles. More due to increased intensity during exercise
oxygen is needed to start the energy release process.
Now let’s increase the treadmill to a speed and incline where you can no longer
take a comfortable breath. The intensity has increased significantly, but you
has reached the upper limit of the oxygen intake. It is
your VO2 Max.
VO2 Max values vary from individual to individual. Factors such as age, health,
activity levels, exercise programs, and genetics all affect VO2 Max. A sitting person
a person’s VO2 Max is about 20 ml of oxygen per kilogram of body weight
a minute of exercise. A highly trained endurance athlete may have a VO2 Max
70 ml/kg/min.
Why does Lance Armstrong win all these bike races? Yes, he’s great
training program, great trainer and great equipment. But for his genetics
an endurance athlete is nothing short of amazing. Do you know his VO2
Max measures around 83-85 ml/kg/min, while the average person’s is around 40?
For Lance, his success is due to great training, will,
desire and incredible genetic makeup.
Super Human Lance:
1. Lungs – 2 times the capacity of an average person
2. Muscle – collects less lactic acid and is more effective
removing it.
3. Heart – is about 1/3 bigger and has a resting heart rate of 32 beats per beat
per minute and peaks at about 200 beats per minute.
4. Body fat – 4-5 percent before the start of the Tour, while on average
a person has 15-20 percent.
5. Food intake – needs 6500 calories per day and more
10,000 a day during his 120-mile race while cycling in the mountains.
Really amazing!
How do you improve your VO2 Max? Improvement is seen gradually
challenging yourself aerobically with consistent workouts at 60-85%
maximum heart rate (220) over a longer period of time. Everything
the important variable is to keep trying to increase your intensity level
trainings. Gradual overload is the key; your body will adapt and heal
your VO2 Max and also burn more calories to reduce body fat.
Now you ask how do I measure my VO2 Max?
You can go to a hospital or university to get the most accurate measurement
Human Performance Lab and take the test. You usually use a treadmill or a
stationary bike and you will be given an oxygen mask to measure oxygen exchange.
You will also be connected to chest electrodes to measure your heart’s response.
The main goal is to walk, cycle or run, as the intensity is gradual
elevated until it is impossible to go any further. (You should be deleted or
monitored by your doctor before doing the VO2 Max test.)
The easier. but not so accurately, is to perform an estimated lower aerobic exercise
power test.
The following is one of many tests that can be used.
Find a 400 meter track, bring a stopwatch and walk/run as fast as you can
12 minutes. Track the number of meters covered in 12 minutes,
and use the following formula.
Distance traveled in meters – 504.9 / 44.730 = estimated VO2 max
Here is a rough guide:
If you complete 4-5 rounds, your VO2 Max will be around 30.
If you complete 5-7 rounds, your VO2 Max will be around 45.
After 7-8 laps (2800 meters) your VO2 Max will be around 62.
After 8-8.5 laps (3200 meters) your VO2 Max is around 67
After 9 laps (3600 meters) your VO2 Max is around 70.
Learn to keep a close eye on your fitness values and constantly strive to improve
them. Healing brings great health benefits and can cause you
body fat reduction goal (depending on your eating habits).
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By Jim O’Connor (Fitness Promoter) – All Rights Reserved
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