What is Lance Armstrong doing that you can do to improve your results?
Most people exercise to lose weight, focusing solely on that one goal. Aim
wait, it’s not just about looking aesthetically pleasing, putting on those skinny jeans,
or lose ten pounds. It really is about improving your health and
performance.
Every day when you’re huffing and puffing on the treadmill, concentrating vigorously
in staying slim, have you ever thought about what it is physically
What happens in your body besides burning a lot of calories?
For best results, more people need to stop focusing solely on burning calories,
and start thinking about improving fitness values like VO2 max. or the
oxygen consumption.
What exactly is your VO2 Max? VO2 Max is defined as the highest rate at which
Oxygen can be absorbed and used during high intensity dynamic exercise. When
you do aerobic exercise on your treadmill, each and every muscle
contraction requires oxygen to break down fats, carbohydrates, and proteins;
therefore, provide the energy (ATP) necessary to fuel the muscles in order for movement
occur.
Human beings, at rest, need 3.5 ml of oxygen, every minute, for every kilogram of body.
weight just to support cellular activities in the tissues that keep us alive.
Now let’s get back to our treadmill. As speed or incline increases
(intensity), more oxygen is required to transfer oxygen through the blood and
in the muscles. Due to the higher intensity during your exercise session, more
oxygen is required to initiate the energy release process.
Now let’s get the treadmill up to speed and incline where you can’t anymore
catch your breath comfortably. The intensity has increased 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 one individual to another. Factors such as age, health,
Activity levels, training programs, and genetics affect VO2 max. A sedentary
person has a VO2 Max of about 20 ml of oxygen per kilogram of body weight per
minute of exercise. A highly trained endurance athlete may have a VO2 max of
70 ml / kg / min.
Now why does Lance Armstrong win all those bike races? Yes, it has a great
training program, a great coach and a great team. However, their genetics for
an endurance athlete is nothing short of amazing. Do you know its VO2?
Max measures around 83-85 ml / kg / min, while that of an average person is around 40?
For Lance, his success is attributed to a combination of great training, will,
desire, and an incredible genetic makeup.
For Super Human Lance:
1. Lungs: 2 times the capacity of the average person.
2. Muscle: accumulates less lactic acid and is more efficient in
take it off.
3. Heart: is about 1/3 larger with a resting heart rate of 32 beats per
minute, and peaks at 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: you need 6500 calories per day and more than
10,000 a day when riding a bike in the mountains during his 120-mile run.
Truly amazing!
How is VO2 Max improved? The improvement is seen progressively
challenge yourself aerobically with consistent workouts at 60% to 85% of your
maximum heart rate (220 years) for a long period of time. The more
The important variable is to keep trying to increase the intensity levels of your
training. Progressive overload is the key; your body will adapt and improve
your VO2 Max and burn more calories to reduce body fat.
Now you will ask, how can I measure my VO2 Max?
To get the most accurate measurement, you can go to a hospital or university
Human Performance Laboratory and take the test. Typically, you will use a treadmill or a
stationary bike and receive an oxygen mask to measure your oxygen exchange.
Electrodes will also be attached to your chest to measure the response of your heart.
The main goal is to walk, bike or run as the intensity is progressively
raised until it is no longer possible to proceed. (Must be authorized or
monitored by your doctor before attempting a VO2max test)
The easiest. but not so precise, is to do an estimated submaximal aerobic calculation
ability 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.
12 minutes. Keep track of the number of meters you have covered in 12 minutes,
and use the following formula.
Distance covered in meters – 504.9 / 44.730 = VO2 maximum estimated
Here is a rough guide:
With 4-5 laps covered, your VO2 Max will be around 30.
From 5 to 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 closely monitor your fitness values and try to continually improve
they. The improvement will lead to great health benefits and may result in your
goal of reducing body fat (depending on your nutritional habits).
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Kind regards,
By: Jim O’Connor (The Fitness Promoter) – All Rights Reserved
