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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?
Most people exercise to lose weight, focusing on only one goal. BUT
wait, it’s not just about looking good, getting into those skinny jeans,
or lose ten pounds. It’s really about improving your health and humanity
Every day as you huff and puff on the treadmill, focus hard
in keeping yourself slim, have you ever thought about what it means to be physically fit
Appear in your body in addition to burning a lot of calories?
For better results, more people need to stop focusing only on burning calories,
and start thinking about improving physical values such as VO2 Max, or maximum
What exactly is your VO2 Max? VO2 Max is defined as the highest rate of this
oxygen can be taken in and used during high intensity exercise. When
you are doing aerobic exercise on your treadmill, every muscle
contraction needs oxygen to break down fats, carbohydrates, and proteins;
Therefore, it provides energy (ATP) needed to fuel the muscles to move
Humans, when at rest, need 3.5 ml of oxygen, per minute, per kilogram of body weight.
weight to support the functions of the cells in the cells that keep us alive.
Let’s go back to our treadmill. When you increase speed or incline
(intensity), more oxygen is needed to transport the oxygen through the blood and
entering the muscles. As the intensity increases during your workout, more
oxygen is needed to start the process of releasing energy.
Let’s take a look at the speed and bend to the point where you can’t do it anymore
take a good rest. The intensity has increased significantly, but you
you have reached the upper limit of the amount of oxygen you can access. That’s it
the VO2 Max.
VO2 Max values are different for everyone. Factors such as age, health,
Activity level, training program, and genetics affect VO2 Max. Sit down
Humans have a VO2 Max of around 20 ml of oxygen per kilogram of body weight
minutes of practice. A highly trained endurance athlete can have a VO2 Max of
Why did Lance Armstrong win all those bike races? Yes, he has a boss
training programs, great coaches and great equipment. However, his genetics will be
Endurance athletes are less amazing. Do you know his VO2?
Max is around 83-85 ml/kg/min, while a person’s is around 40?
For Lance, his success was combined with great training,
desire, and incredible genetics.
Super Human Lance:
1. Lungs – 2 times the capacity of an average person
2. Muscle – Builds less lactic acid and is more efficient at
3. Heart – About 1/3 bigger with a resting heart rate of 32 beats per second
minute, and up to 200 beats per minute.
4. Body Fat – 4-5 percent before the start of the Tour, approximately
people with 15-20 percent.
5. Food consumption – Need 6500 calories per day, and more
10,000 a day while riding a mountain bike for a 120-mile run.
How do you improve your VO2 Max? Improvement is seen gradually
Challenge yourself to exercise regularly at 60% to 85% of your
the highest heart rate (220-year) for a long time. The real thing
The big change is to keep trying to increase your intensity level
exercise. Gradual escalation is the key; your body will adapt, and improve
your VO2 Max and burn more calories due to reduced body fat.
Now you ask, how do I measure my VO2 Max?
For the most accurate measurements, you can go to a hospital, or university
Human Performance Lab and take the test. Generally use a treadmill or a
stationary bike, and are given an oxygen mask to measure your oxygen exchange.
You will also be connected to chest electrodes to measure your heart rate.
The main goal is to walk, ride a bike, or run according to the intensity gradually
Save until you can’t do it anymore. (You should be clean or
should be followed by a doctor before attempting a VO2 Max test.)
The easier. but not according to the correct method, which is to estimate sub maximal aerobic
The following is one of many tests that can be used.
Find a 400 meter track, wear a watch, and walk/run as fast as you can
12 minutes. Track how many meters you’ve walked in 12 minutes,
and use the following formula.
Distance covered in meters – 504.9 / 44,730 = Estimated VO2 Max
Here’s a rough guide:
4-5 laps covered, your VO2 Max is around 30.
5-7 laps covered, your VO2 Max is around 45.
Cover 7-8 (2800 meters), your VO2 Max is around 62.
8-8.5 laps (3200 meters), your VO2 Max is around 67
9 laps covered (3600 meters), your VO2 Max is around 70.
Learn to keep a close eye on your fitness values and keep trying to improve
them. Improvement will lead to significant health benefits, and may end up being yours
body fat loss goals (depends on your eating habits.)
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By: Jim O’Connor (The Fitness Promoter)- All rights reserved
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