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The Fitness Cardio Secret That Propels Lance Armstrong
What does Lance Armstrong do that you can do to improve your results?
Many people only focus on that one goal to lose weight. However
wait, it’s not just about looking aesthetically pleasing, in those skinny jeans,
or lose ten kilos. It’s really about improving your health, and people
Every day when you stir and cook on the grill, focus strongly
about keeping yourself vulnerable, have you ever thought about what it’s like physically
besides burning a bunch of calories in your body?
For better results, more people should focus on burning calories,
and start thinking about improving fitness values such as VO2 Max, or max
What exactly is your VO2 Max? VO2 Max is defined as the highest rate
oxygen can be captured and used during intense dynamic exercise. If
You are aerobically exercising every muscle on your treadmill
it needs oxygen to break down fats, carbohydrates and proteins;
Therefore, it provides the energy (ATP) needed to fuel the muscles for movement
At rest, a person needs 3.5 ml of oxygen per kilogram of body weight per minute.
emphasis only on supporting cellular activities in the tissues that keep us alive.
Now let’s go back to our thread. As you increase the speed or incline
(intensity), more oxygen is needed to transport and transport oxygen through the blood
into the muscles. Because of the increased intensity during the exercise session, more
Oxygen is needed to start the energy release process.
Now let’s take the treadmill to a speed you can’t handle anymore
rest easy. The pressure has increased, but you
you have reached the upper limit on the amount of oxygen you can take. it is
Your VO2 Max.
VO2 Max values vary from person to person. Factors such as age, health,
activity level, training programs, and genetics all affect VO2 Max. A sitting
every kilogram of human body weight has a VO2 Max of around 20 ml of oxygen
exercise minute. A highly trained endurance athlete can have a VO2 Max
Now why does Lance Armstrong win all those bike races? Yes, he has a big one
training program, great coach, and great equipment. However, his genetics for
An endurance athlete is nothing short of amazing. Do you know his VO2?
The maximum measures around 83-85 ml/kg/min, while the average person is around 40?
For Lance, his success comes from accumulating a great education, will,
desire, and incredible genetic make-up.
A Super Human Lance:
1. Lungs – 2 times the capacity of an average person
2. Muscle – Accumulates less lactic acid and is more efficient
3. Heart – About 1/3 bigger with a resting heart rate of 32 beats
a minute, and peaks around 200 beats per minute.
4. Body fat – 4-5 percent before the trip begins, while the average
people have 15-20 percent.
5. Diet – Need 6500 calories a day, and above
10,000 times a day on a mountain bike during his 120-mile race.
How do you improve your VO2 Max? Progress is seen through progress
challenge yourself aerobically by 60% to 85% of your regular workouts
maximum heart rate (220-year) for a long time. At most
an important variable is to keep trying to increase your intensity levels
workouts. Advanced is the main overload; your body will adapt, and improve
Your VO2 Max also burns more calories for less body fat.
Now you ask, how do I measure my VO2 Max?
For the most accurate measurement, you can go to a hospital, or a University
Take the Human Performance Lab and test. You will usually have a beam or a
make him stationary, and give him an oxygen mask to measure your oxygen exchange.
You will also be attached to chest electrodes to measure your heart’s response.
The main goal is to walk, bike, or run as the intensity progresses
raised until it is no longer possible to go. (You must be cleared or
(be monitored by your physician before attempting the VO2 Max test.)
The easier one. but not so true, is to do an estimated maximum aerobic
The following is one of many tests that can be used.
Find a 400 meter track, bring a stopwatch and go as far as you can
12 minutes. Track the number of meters you walked in 12 minutes,
and use the following formula.
Distance Covered in Meters – 504.9 / 44,730 = Estimated VO2 Increment
Here is a rough guide:
4-5 laps, VO2 Max will be around 30.
5-7 laps, your VO2 Max will be around 45.
Covering 7-8 laps (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 track of your fitness values and strive to constantly improve
her The improvement will lead to major health benefits, and may lead to you
body fat reduction goal (depends on your eating habits.)
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