Lance Armstrong What you can do to improve your results?
Most people exercise to lose weight, just focus on that one goal. but
wait, this is not just about aesthetics, getting in those tight jeans,
or losing ten pounds. It's really to improve their health and human
Yield.
Every day when you are out of breath on the tape, with great
to maintain that lean, you ever thought about what is physically
occur in your body to burn more calories?
For best results, more people need to stop focusing solely on burning calories,
and start thinking about improving fitness values as VO2 Max, or maximum
oxygen consumption.
What exactly is your VO2 Max? VO2 max is defined as the highest rate that
oxygen can be taken in and used during high intensity dynamic exercises. when
doing aerobic exercise on the treadmill, every muscle
contraction requires oxygen to break down fats, carbohydrates and proteins;
thus providing energy (ATP) required for the feed movement of the muscles in order to
Produce.
Resting humans, require 3.5 ml of oxygen per minute per kilogram of body weight
weight only to support cellular activities in tissues that keep us alive.
Now back to our treadmill. By increasing the speed or incline
(Intensity), more oxygen is required to transfer oxygen to the blood and
muscles. Due to increase in intensity during the workout, more
oxygen is needed to start the process of releasing energy.
Consider now the treadmill at a speed and angle at which it can no longer
breath comfortably. The intensity has increased significantly, but
reaching more than the amount of oxygen you can take in. This limit is
VO2 Max.
VO2 Max values differ from one individual to another. Factors such as age, health,
activity levels, training programs and genetics all affect VO2 Max. sedentary
VO2 Max is a person of about 20 ml of oxygen per kilogram of body weight per
minutes of exercise. A highly trained endurance athlete can have a maximum VO2
70 ml / kg / min.
Now, why Lance Armstrong won all those bike racing? Yes, it has a great
training program, a great coach and a good team. However, their genetic
an endurance athlete are nothing short of amazing. You know your VO2
Max measures about 83-85 ml / kg / min, while for an average person is approximately 40?
For Lance, his success is due to a combination of great training, will
Incredible desire and genetic makeup.
Launch a super human:
. Lungs 1-2 times the capacity of the average person
2 Muscle -. More effective and less lactic acid is accumulated
tap out.
3 heart -. It is about 1/3 larger with a resting heart rate of 32 beats per
minutes, and peaks around 200 beats per minute.
. 4 of body fat - about 4-5 percent before the start of the tour, while the average
person has 15 to 20 percent.
5 food consumption -. Needs 6,500 calories per day, and more
10,000 per day for biking in the mountains during his 120 mile race.
Truly amazing!
How to improve VO2 Max is what you want? The improvement is visible gradually
consistent challenge aerobic training sets 60% to 85% of its
The maximum heart rate (220-age) for a period of time. more
important variable is to continue to try to increase your intensity level
training. Progressive overload is the key; your body will adapt and improve
VO2 Max and burn more calories to reduce body fat.
Now I wonder how I can measure my VO2 Max?
For more accurate measurement, you can go to a hospital or university
Human Performance Lab and get the test. Generally, using a treadmill or
bike, and given an oxygen mask to measure oxygen exchange.
You can also stay connected with electrodes on the chest to measure the response of your heart.
The main focus is walking, biking or running as the intensity is gradual
high until it is no longer possible to go. (It should be cleaned or
monitored by your doctor before attempting a VO2 max test.)
The easiest. but there is so precisely, is to make a maximal aerobic underestimated
capacity test.
The following is one of many tests which can be used.
Finding a 400 meter track, put a stopwatch, and walk / run as fast as you can go for
12 minutes. Keep track of the number of meters that happened 12 minutes
and using the following formula.
Distance in meters - 504.9 / 44.730 = Estimated VO2 Max
Here's a general 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 turns (3.200 meters), VO2 Max be around 67
9 turns (3600 meters), VO2 Max will be around 70.
Learn to keep a close eye on their fitness values and try to continually improve
them. Improvement will lead to significant health benefits, and may result in your
objective of reducing body fat (depending on your eating habits.)
______________________________________________
To receive your free subscription to Wellness Word Multimedia
Newsletter, visit: http://www.WellnessWord.com now!
______________________________________________
** Please note that owners publishers ezine / website **
Feel free to reprint this article in its entirety in your ezine, blog, autoresponder, or
in place as long as the text and links resource box are not altered in any
manner.
Healthy Regards,
By Jim O'Connor (The Fitness Promoter) - All rights reserved
Jim O'Connor, one celebrity exercise physiologist Beverly Hills, California, is the editor of Wellness WORD Multimedia Newsletter, and author of a popular ebook called Home Gym Shopping Secrets. Jim passion is to educate the public about health and fitness research.
Most people exercise to lose weight, just focus on that one goal. but
wait, this is not just about aesthetics, getting in those tight jeans,
or losing ten pounds. It's really to improve their health and human
Yield.
Every day when you are out of breath on the tape, with great
to maintain that lean, you ever thought about what is physically
occur in your body to burn more calories?
For best results, more people need to stop focusing solely on burning calories,
and start thinking about improving fitness values as VO2 Max, or maximum
oxygen consumption.
What exactly is your VO2 Max? VO2 max is defined as the highest rate that
oxygen can be taken in and used during high intensity dynamic exercises. when
doing aerobic exercise on the treadmill, every muscle
contraction requires oxygen to break down fats, carbohydrates and proteins;
thus providing energy (ATP) required for the feed movement of the muscles in order to
Produce.
Resting humans, require 3.5 ml of oxygen per minute per kilogram of body weight
weight only to support cellular activities in tissues that keep us alive.
Now back to our treadmill. By increasing the speed or incline
(Intensity), more oxygen is required to transfer oxygen to the blood and
muscles. Due to increase in intensity during the workout, more
oxygen is needed to start the process of releasing energy.
Consider now the treadmill at a speed and angle at which it can no longer
breath comfortably. The intensity has increased significantly, but
reaching more than the amount of oxygen you can take in. This limit is
VO2 Max.
VO2 Max values differ from one individual to another. Factors such as age, health,
activity levels, training programs and genetics all affect VO2 Max. sedentary
VO2 Max is a person of about 20 ml of oxygen per kilogram of body weight per
minutes of exercise. A highly trained endurance athlete can have a maximum VO2
70 ml / kg / min.
Now, why Lance Armstrong won all those bike racing? Yes, it has a great
training program, a great coach and a good team. However, their genetic
an endurance athlete are nothing short of amazing. You know your VO2
Max measures about 83-85 ml / kg / min, while for an average person is approximately 40?
For Lance, his success is due to a combination of great training, will
Incredible desire and genetic makeup.
Launch a super human:
. Lungs 1-2 times the capacity of the average person
2 Muscle -. More effective and less lactic acid is accumulated
tap out.
3 heart -. It is about 1/3 larger with a resting heart rate of 32 beats per
minutes, and peaks around 200 beats per minute.
. 4 of body fat - about 4-5 percent before the start of the tour, while the average
person has 15 to 20 percent.
5 food consumption -. Needs 6,500 calories per day, and more
10,000 per day for biking in the mountains during his 120 mile race.
Truly amazing!
How to improve VO2 Max is what you want? The improvement is visible gradually
consistent challenge aerobic training sets 60% to 85% of its
The maximum heart rate (220-age) for a period of time. more
important variable is to continue to try to increase your intensity level
training. Progressive overload is the key; your body will adapt and improve
VO2 Max and burn more calories to reduce body fat.
Now I wonder how I can measure my VO2 Max?
For more accurate measurement, you can go to a hospital or university
Human Performance Lab and get the test. Generally, using a treadmill or
bike, and given an oxygen mask to measure oxygen exchange.
You can also stay connected with electrodes on the chest to measure the response of your heart.
The main focus is walking, biking or running as the intensity is gradual
high until it is no longer possible to go. (It should be cleaned or
monitored by your doctor before attempting a VO2 max test.)
The easiest. but there is so precisely, is to make a maximal aerobic underestimated
capacity test.
The following is one of many tests which can be used.
Finding a 400 meter track, put a stopwatch, and walk / run as fast as you can go for
12 minutes. Keep track of the number of meters that happened 12 minutes
and using the following formula.
Distance in meters - 504.9 / 44.730 = Estimated VO2 Max
Here's a general 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 turns (3.200 meters), VO2 Max be around 67
9 turns (3600 meters), VO2 Max will be around 70.
Learn to keep a close eye on their fitness values and try to continually improve
them. Improvement will lead to significant health benefits, and may result in your
objective of reducing body fat (depending on your eating habits.)
______________________________________________
To receive your free subscription to Wellness Word Multimedia
Newsletter, visit: http://www.WellnessWord.com now!
______________________________________________
** Please note that owners publishers ezine / website **
Feel free to reprint this article in its entirety in your ezine, blog, autoresponder, or
in place as long as the text and links resource box are not altered in any
manner.
Healthy Regards,
By Jim O'Connor (The Fitness Promoter) - All rights reserved
Jim O'Connor, one celebrity exercise physiologist Beverly Hills, California, is the editor of Wellness WORD Multimedia Newsletter, and author of a popular ebook called Home Gym Shopping Secrets. Jim passion is to educate the public about health and fitness research.
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