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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

management

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

oxygen intake.

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

go

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

70 ml/kg/min.

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

removing it.

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.

Really amazing!

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

capacity test.

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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By: Jim O’Connor (Fitness Developer) – All Rights Reserved

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