The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to improve your results?

Most people exercise to lose weight, focusing solely on that one single goal. But

wait, it is not only about looking aesthetically pleasing, getting in those tight jeans,

or losing ten pounds. It is really about improving your health, and human

performance.

Each day when you are huffing and puffing on the treadmill, focusing vigorously

on keeping yourself lean, have you ever thought about what physically is

occurring in your body besides burning a bunch of calories?

For improved results, more people need to stop focusing solely on calorie burn,

and start thinking about improving such fitness values as VO2 Max, or maximum

oxygen uptake.

What exactly is your VO2 Max? VO2 Max is defined as the highest rate at which

oxygen can be taken in and used during high intensity dynamic exercise. When

you are exercising aerobically on your treadmill, each and every muscle

contraction requires oxygen to break down the fats, carbohydrates, and protein;

thus, providing energy (ATP) needed to fuel the muscles in order for movement to

occur.

Humans, at rest, need 3.5 ml of oxygen, every minute, for each kilogram of body

weight just to support the cellular activities in the tissues that keep us alive.

Now let's get back to our treadmill. As you increase the speed or incline

(intensity), more oxygen is required to transfer the oxygen through the blood and

into the muscles. Due to increased intensity during your exercise session, more

oxygen is required to initiate the energy releasing process.

Now let's take the treadmill up to a speed and incline where you can no longer

catch your breath comfortably. The intensity has increase 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 individual to individual. Factors such as age, health,

activity levels, training programs, and genetics all affect VO2 Max. A sedentary

person has a VO2 Max of around 20 ml of oxygen per kilogram of body weight per

minute of exercise. A highly trained endurance athlete can have a VO2 Max of

70 ml/kg/min.

Now why does Lance Armstrong win all those bike races? Yes, he has a great

training program, a great coach, and great equipment. However, his genetics for

an endurance athlete are nothing short of astounding. Do you know his VO2

Max measures around 83-85 ml/kg/min, while an average person's is around 40?

For Lance, his success is attributed to a combination of great training, will,

desire, and unbelievable genetic makeup.

A Super Human Lance:

1. Lungs - 2 times the capacity of the average person

2. Muscle - Accumulates less lactic acid and is more efficient at

removing it.

3. Heart - Is about 1/3 larger with a resting heart rate of 32 beats per

minute, and peaks 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 - Needs 6500 calories per day, and upwards of

10,000 per day when biking in the mountains during his 120 mile race.

Truly amazing!

How do you improve VO2 Max? Improvement is seen by progressively

challenging yourself aerobically with consistent workouts at 60% to 85% of your

maximum heart rate (220-age) for an extended period of time. The most

important variable is to continue attempting to increase intensity levels of your

workouts. Progressively overloading is the key; your body will adapt, and improve

your VO2 Max as well as burn more calories for decreased body fat.

Now you ask, how can I measure my VO2 Max?

For the most accurate measurement, you can go into a hospital, or a University

Human Performance Lab and get the test. You will generally use a treadmill or a

stationary bike, and be given an oxygen mask to measure your oxygen exchange.

You will also be connected with chest electrodes to measure your heart response.

The main objective is to walk, bike, or run as the intensity is progressively

elevated until it is not possible to go any longer. (You should be cleared or

monitored by your physician before attempting a VO2 Max test.)

The easier. but not as accurate way, is to do an estimated sub maximal aerobic

capacity 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 go for

12 minutes. Keep track of the number of meters you have gone in 12 minutes,

and use the following formula.

Distance Covered in Meters - 504.9 / 44.730 = Estimated VO2 Max

Here is a rough 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 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 a close eye on your fitness values and try to continually improve

them. Improvement will lead to great health benefits, and may result in your

goal of decreased body fat (depending upon your nutritional habits.)

______________________________________________

To receive your complimentary subscription to Wellness Word Multimedia

Newsletter, visit: http://www.WellnessWord.com right now!

______________________________________________

** Attention: eZine Editors/Website Owners **


Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or

on your website as long as the links, text, and resource box are not altered in any

way.

Healthiest Regards,

By: Jim O'Connor (The Fitness Promoter)- All Rights Reserved

Jim O'Connor, a celebrity Exercise Physiologist from Beverly Hills, California, is the editor of Wellness WORD Multimedia Newsletter, and the author of a popular ebook called Home Gym Shopping Secrets. Jim's Passion is educating the public with proper scientific researched health and fitness information.

For further information contact:

Jim O'Connor - Exercise Physiologist/The Fitness Promoter

Wellness Word, LLC


9461 Charleville Boulevard, #312


Beverly Hills, CA 90212


1-866-935-5967

http://www.WellnessWord.com


http://www.HomeGymShoppingSecrets.com

Grab this articles

<h1>The Fitness Cardio Secret That Propels Lance Armstrong</h1><p> <p>What is Lance Armstrong doing that you can do to improve your results?</p><p>Most people exercise to lose weight, focusing solely on that one single goal. But<br /><br /> wait, it is not only about looking aesthetically pleasing, getting in those tight jeans,<br /><br /> or losing ten pounds. It is really about improving your health, and human <br /><br /> performance.</p><p>Each day when you are huffing and puffing on the treadmill, focusing vigorously<br /><br /> on keeping yourself lean, have you ever thought about what physically is<br /><br /> occurring in your body besides burning a bunch of calories?</p><p>For improved results, more people need to stop focusing solely on calorie burn,<br /><br /> and start thinking about improving such fitness values as VO2 Max, or maximum<br /><br /> oxygen uptake.</p><p>What exactly is your VO2 Max? VO2 Max is defined as the highest rate at which<br /><br /> oxygen can be taken in and used during high intensity dynamic exercise. When<br /><br /> you are exercising aerobically on your treadmill, each and every muscle <br /><br /> contraction requires oxygen to break down the fats, carbohydrates, and protein;<br /><br /> thus, providing energy (ATP) needed to fuel the muscles in order for movement to<br /><br /> occur.</p><p>Humans, at rest, need 3.5 ml of oxygen, every minute, for each kilogram of body<br /><br /> weight just to support the cellular activities in the tissues that keep us alive.</p><p>Now let's get back to our treadmill. As you increase the speed or incline<br /><br /> (intensity), more oxygen is required to transfer the oxygen through the blood and<br /><br /> into the muscles. Due to increased intensity during your exercise session, more<br /><br /> oxygen is required to initiate the energy releasing process.</p><p>Now let's take the treadmill up to a speed and incline where you can no longer<br /><br /> catch your breath comfortably. The intensity has increase significantly, but you<br /><br /> have reached an upper limit on the amount of oxygen you can take in. This is<br /><br /> your VO2 Max.</p><p>VO2 Max values differ from individual to individual. Factors such as age, health,<br /><br /> activity levels, training programs, and genetics all affect VO2 Max. A sedentary<br /><br /> person has a VO2 Max of around 20 ml of oxygen per kilogram of body weight per<br /><br /> minute of exercise. A highly trained endurance athlete can have a VO2 Max of<br /><br /> 70 ml/kg/min.</p><p>Now why does Lance Armstrong win all those bike races? Yes, he has a great<br /><br /> training program, a great coach, and great equipment. However, his genetics for<br /><br /> an endurance athlete are nothing short of astounding. Do you know his VO2<br /><br /> Max measures around 83-85 ml/kg/min, while an average person's is around 40?<br /><br /> For Lance, his success is attributed to a combination of great training, will,<br /><br /> desire, and unbelievable genetic makeup.</p><p>A Super Human Lance:</p><p>1. Lungs - 2 times the capacity of the average person</p><p>2. Muscle - Accumulates less lactic acid and is more efficient at</p><p>removing it.</p><p>3. Heart - Is about 1/3 larger with a resting heart rate of 32 beats per</p><p>minute, and peaks around 200 beats per minute.</p><p>4. Body Fat - 4-5 percent before the Tour starts, while an average</p><p>person has 15-20 percent.</p><p>5. Food Consumption - Needs 6500 calories per day, and upwards of</p><p>10,000 per day when biking in the mountains during his 120 mile race.</p><p>Truly amazing!</p><p>How do you improve VO2 Max? Improvement is seen by progressively<br /><br /> challenging yourself aerobically with consistent workouts at 60% to 85% of your<br /><br /> maximum heart rate (220-age) for an extended period of time. The most<br /><br /> important variable is to continue attempting to increase intensity levels of your <br /><br /> workouts. Progressively overloading is the key; your body will adapt, and improve<br /><br /> your VO2 Max as well as burn more calories for decreased body fat.</p><p>Now you ask, how can I measure my VO2 Max?</p><p>For the most accurate measurement, you can go into a hospital, or a University<br /><br /> Human Performance Lab and get the test. You will generally use a treadmill or a<br /><br /> stationary bike, and be given an oxygen mask to measure your oxygen exchange. <br /><br /> You will also be connected with chest electrodes to measure your heart response.<br /><br /> The main objective is to walk, bike, or run as the intensity is progressively<br /><br /> elevated until it is not possible to go any longer. (You should be cleared or<br /><br /> monitored by your physician before attempting a VO2 Max test.)</p><p>The easier. but not as accurate way, is to do an estimated sub maximal aerobic<br /><br /> capacity test.</p><p>The following is one of the many tests that can be used.</p><p>Find a 400 meter track, bring a stopwatch, and walk/run as fast as you can go for<br /><br /> 12 minutes. Keep track of the number of meters you have gone in 12 minutes,<br /><br /> and use the following formula.</p><p>Distance Covered in Meters - 504.9 / 44.730 = Estimated VO2 Max</p><p>Here is a rough guide:</p><p>4-5 laps covered, your VO2 Max will be around 30.<br><br /><br /> 5-7 laps covered, your VO2 Max will be around 45.<br><br /><br /> 7-8 laps covered (2800 meters), your VO2 Max will be around 62.<br><br /><br /> 8-8.5 laps covered (3200 meters), your VO2 Max will be around 67<br><br /><br /> 9 laps covered (3600 meters), your VO2 Max will be around 70.</p><p>Learn to keep a close eye on your fitness values and try to continually improve<br /><br /> them. Improvement will lead to great health benefits, and may result in your<br /><br /> goal of decreased body fat (depending upon your nutritional habits.)</p><p>______________________________________________</p><p>To receive your complimentary subscription to Wellness Word Multimedia<br /><br /> Newsletter, visit: <a href="http://www.WellnessWord.com" target="bago">http://www.WellnessWord.com</a> right now!</p><p>______________________________________________</p><p>** Attention: eZine Editors/Website Owners **<br><br /><br /> Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or<br /><br /> on your website as long as the links, text, and resource box are not altered in any<br /><br /> way.</p><p>Healthiest Regards,</p><p>By: Jim O'Connor (The Fitness Promoter)- All Rights Reserved</p><div style="float: left; padding: 0px; margin: 0px; border-width: 1px 1px 1px 1px; border-style: solid; border-color: white; background-color: white"></div><p>Jim O'Connor, a celebrity Exercise Physiologist from Beverly Hills, California, is the editor of Wellness WORD Multimedia Newsletter, and the author of a popular ebook called Home Gym Shopping Secrets. Jim's Passion is educating the public with proper scientific researched health and fitness information.</p><p>For further information contact:</p><p>Jim O'Connor - Exercise Physiologist/The Fitness Promoter</p><p>Wellness Word, LLC<br><br /><br /> 9461 Charleville Boulevard, #312<br><br /><br /> Beverly Hills, CA 90212<br><br /><br /> 1-866-935-5967</p><p><a href="http://www.WellnessWord.com" target="bago">http://www.WellnessWord.com</a> <br><br /><br /> <a href="http://www.HomeGymShoppingSecrets.com" target="bago">http://www.HomeGymShoppingSecrets.com</a></p> More <a href="http://www.articlesroom.com">free articles</a> from <a href="http://www.articlesroom.com">http://www.articlesroom.com</a>

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