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Aerobics Cardio Information |
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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 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 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 intensity during your exercise session, more 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 Armstrong win all those bike races? Yes, he has a great 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 - 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 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 VO2 Max? 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 be used. 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. 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.) ______________________________________________ To receive your complimentary subscription to Wellness Word Multimedia Newsletter, visit: http://www.WellnessWord.com right now! ______________________________________________ ** Attention: eZine Editors/Website Owners ** Healthiest Regards, 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 Shopping Secrets. Jim's Passion is educating the public with proper scientific researched health and fitness information. For further information contact: Jim O'Connor - Exercise Physiologist/The Fitness Promoter Wellness Word, LLC http://www.WellnessWord.com
MORE RESOURCES: Events The Arkansas Democrat-Gazette What Is Zone 2 Cardio? Cleveland Clinic Health Essentials What Happens to Your Blood Pressure When You Exercise Every Day Verywell Health Epidemiology and Cardiovascular Benefits of Physical Activity and Exercise | Circulation Research American Heart Association Journals Bando Combat Aerobics: A rhythmic fusion of self-defense, combat and cardio AFRO American Newspapers Fasted Cardio Might Help Maximize Fat Loss—But There Are Downsides Health: Trusted and Empathetic Health and Wellness Information Want to Torch Calories Indoors? Here Are the 11 Best Cardio Machines for Your Home Gym. Men's Health A three-pronged approach to exercise Harvard Health The Benefits of Twice-a-Day Cardio Everyday Health Low intensity aerobic exercises – 10 minute home workout British Heart Foundation Should you do cardio before or after lifting weights? New research might finally have the answer The Conversation 7 Low-Impact Cardio Exercises To Try Cleveland Clinic Health Essentials 5 Exercises That Can Help Lower Your Cholesterol Naturally Verywell Health Try This 7-Day Workout Schedule for Your Exercise Goals Health: Trusted and Empathetic Health and Wellness Information Why You're Cranky After Working Out: 3 Causes & Quick Fixes Everyday Health Eye on America: Exploring the male loneliness crisis and "Club Cardio" hip-hop aerobics classes CBS News Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That Rethinking cardio exercise Harvard Health New research finds half-cardio, half-strength training reduces cardiovascular disease risks Iowa State University I swapped cardio for a trampoline workout - here's why it's changing my routine for good this summer Woman & Home Massive study uncovers how much exercise is needed to live longer American Medical Association Working out your brain Harvard Health The Winning Combination: Cardio and Strength Training Prince William County Government (.gov) 3 Kinds of Exercise That Boost Heart Health Johns Hopkins Medicine How Much Should You Exercise Per Week? Cleveland Clinic Health Essentials Women may realize health benefits of regular exercise more than men nhlbi, nih (.gov) Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association | Circulation American Heart Association Journals 3 exercises that are best for heart health British Heart Foundation 20 best cardio workout videos you can do at home Women's Health Exercise can boost your memory and thinking skills Harvard Health What makes water workouts so worthwhile? Harvard Health What Is ‘Cozy Cardio’ — and Does It Really Have Health Benefits? Everyday Health Heart disease: Cardio fitness reduces death risk, promotes longevity Medical News Today 6 Muscle-Building Exercises You Can Do at Your Desk Cleveland Clinic Health Essentials Which Cardio Machine at the Gym Is Best? Everyday Health High-intensity exercise and your heart Harvard Health Get moving to slow cardiovascular aging Harvard Health Should people with heart disease exercise? Mayo Clinic Healthcare expert weighs in Mayo Clinic News Network Sedentary Behavior, Exercise, and Cardiovascular Health | Circulation Research American Heart Association Journals Can exercise help treat anxiety? Harvard Health 13 best cardio workouts for weight loss, ranked by experts Women's Health What Is the Right Balance of Strength Training to Cardio? (Published 2023) The New York Times Heart disease: Adding strength training to cardio may lower risk Medical News Today Exercising as an older adult, the safe and enjoyable way British Heart Foundation Is sex exercise? And is it hard on the heart? Harvard Health 6 Low-Impact Cardio Exercises That Won't Hurt Your Joints Good Housekeeping 7 Best Cardio Workouts You Can Do at Home The Healthy @Reader's Digest Exercise Capacity and Mortality among Men Referred for Exercise Testing The New England Journal of Medicine The Best Cardio Workouts That Aren't Just Running Men's Health Does cardio kill gains? Here’s what the science says Live Science This Is the Best Type of Exercise for Weight Loss Time Magazine What Are the Best Cardio Machines for Back Pain? HealthCentral Build cardio, and lose pounds, with trampoline aerobics chatelaine.com The best heart healthy workouts for your 60s 70s and 80s Harvard Health What Are the Top 10 Benefits of Swimming? Healthline 5 Easy Cardio Exercises You Can Do While Watching TV Eat This Not That Why Zumba Is Insanely Good Exercise Time Magazine |
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