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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. Butwait, 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 vigorouslyon keeping yourself lean, have you ever thought about what physically isoccurring 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 maximumoxygen uptake. What exactly is your VO2 Max? VO2 Max is defined as the highest rate at whichoxygen can be taken in and used during high intensity dynamic exercise. Whenyou 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 tooccur. Humans, at rest, need 3.5 ml of oxygen, every minute, for each kilogram of bodyweight 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 andinto the muscles. Due to increased intensity during your exercise session, moreoxygen is required to initiate the energy releasing process. Now let's take the treadmill up to a speed and incline where you can no longercatch your breath comfortably. The intensity has increase significantly, but youhave reached an upper limit on the amount of oxygen you can take in. This isyour 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 sedentaryperson has a VO2 Max of around 20 ml of oxygen per kilogram of body weight perminute of exercise. A highly trained endurance athlete can have a VO2 Max of70 ml/kg/min. Now why does Lance Armstrong win all those bike races? Yes, he has a greattraining program, a great coach, and great equipment. However, his genetics foran endurance athlete are nothing short of astounding. Do you know his VO2Max 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 progressivelychallenging yourself aerobically with consistent workouts at 60% to 85% of yourmaximum heart rate (220-age) for an extended period of time. The mostimportant variable is to continue attempting to increase intensity levels of your workouts. Progressively overloading is the key; your body will adapt, and improveyour 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 UniversityHuman Performance Lab and get the test. You will generally use a treadmill or astationary 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 progressivelyelevated until it is not possible to go any longer. (You should be cleared ormonitored by your physician before attempting a VO2 Max test.) The easier. but not as accurate way, is to do an estimated sub maximal aerobiccapacity 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 for12 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. Learn to keep a close eye on your fitness values and try to continually improvethem. Improvement will lead to great health benefits, and may result in yourgoal of decreased body fat (depending upon your nutritional habits.) ______________________________________________ To receive your complimentary subscription to Wellness Word MultimediaNewsletter, visit: http://www.WellnessWord.com right now! ______________________________________________ ** Attention: eZine Editors/Website Owners ** 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 http://www.WellnessWord.com
Latest News:Site: Yahoo! News Search Results for news Myanmar's Suu Kyi to get family letters, news mags (Reuters via Yahoo! News) Detained Myanmar opposition leader Aung San Suu Kyi has managed to wring small concessions from the ruling generals in the form of letters from her family and some international news magazines, her lawyer said on Friday. JCDecaux in talks for News Outdoor Group in Russia (AP via Yahoo! News) French outdoor advertising firm JCDecaux SA said Thursday it is negotiating to buy Russian rival News Outdoor Group from global media company News Corp. News Corp tightens grip on Premiere with new CEO (Reuters via Yahoo! News) Rupert Murdoch tightened his grip on German pay-TV broadcaster Premiere by appointing News Corp executive Mark Williams as CEO in a move to get the company back on track. SEC Looks Into UAL Stock Scare; Implications For Online News? (CBS News) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel 's current news flow, was picked up by a Google (NSDQ: GOOG) News bot and, via a reporter for a newsletter, made it onto Bloomberg News. After a lot of buck ... Help News pick Stadium's greatest moment (New York Daily News) The News is marking the countdown to the final game at The House That Ruth Built by reflecting on Yankee Stadium's greatest moments - and we're asking you - the reader - to help us pick out the best of the best. JCDecaux and News Corp. in talks to combine outdoor ad groups (International Herald Tribune) The News Corp. chief executive, Rupert Murdoch, has recently expressed nervousness about investments in Russia, where News Outdoor generated the bulk of its revenue last year. SEC Looks Into UAL Stock Scare; Implications For Online News? (paidContent.org via Yahoo! Finance) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel's current news flow, was picked up by a Google News bot and, via a reporter for a newsletter, made it onto Bloomberg News. JCDecaux in talks to buy News Corp. billboard unit (AP via Yahoo! Finance) In a deal that would create the world's largest outdoor advertising company, French conglomerate JCDecaux SA said Thursday that it is in talks to buy Russian rival News Outdoor Group from global media company News Corp. Phila. mayor to announce grim budget news (The Philadelphia Inquirer) The Nutter administration is expected to announce grim budget news today, which is all but certain to lead to significant spending cuts - perhaps as high as 10 percent - in some city departments, according to three sources familiar with the budget. News Corp says Mark Williams interim Premiere CEO (Reuters via Yahoo! News) News Corp. executive Mark Williams has taken over as chief executive of German pay-TV broadcaster Premiere in an interim capacity, News Corp. said after the move led to renewed takeover speculation. Site: news - Google News Live-blog: Obama news conference on Intel choices - USA Today
MORE RESOURCES: Site: Yahoo! News Search Results for aerobics cardio City Parks Department offers aerobics classes (The Alliance Review) By NANCY WHITAKER The Review Slap on those shorts or sweatpants, get the old tennis shoes out of the closet and get ready to get fit. The University Times | The University of North Carolina at Charlotte's Student Newspaper Since 1949 (Niner Online) The Group Fitness Sampler is an annual event that allows students to experience an example of each type of group fitness exercise offered in the SAC. On Thursday, Sept. 4, over 75 students and 12 instructors gathered into the group fitness room in the SAC at 5:30 to begin their two-hour session of exercise class samples. Boogie Box Fitness Launches the Release of Their New Fitness Program on October 4th at the Irvine Marriott @ 11AM (Centre Daily Times) Are you ready to sweat, move & groove to the new way in fitness? Tae Bo and Zumba move over, Boogie Box is here and hands down, there is no comparison! It's what the public has been waiting for, the Boogie Box phenomenon is going to explode! Stay cool while you exercise with water aerobics (Bradenton Herald) It's too hot to exercise outside. Unless, of course, you're a camel or in a pool. Community notes (Arizona Daily Star) Vail/Corona de Tucson Exercise options (Orlando Sentinel) aerobics Health calendar (Honolulu Advertiser) ORGAN DONOR CENTER OF HAWAI'I free presentation, including testimony from a successful organ transplant recipient, 6:30 p.m., Sept. 11, 'Aiea Public Library; 483-7333. Indian River County community connection: Sept. 11 (Vero Press Journal) Check here for the latest community events and meetings YMCA joins forces with America on the Move (Gloucester-Mathews Gazette-Journal) YMCA and America on the Move Foundation, Inc., have joined forces to be catalysts for change in their communities and to encourage families and individuals to take small steps toward a healthier lifestyle. Exercise heaven: High on Leggs Hill, new YMCA takes shape (The Salem News) The basketball court at the nearly completed Marblehead/Swampscott YMCA is big enough to host two games. At nearly full court. Simultaneously. "We could fit the whole of the current YMCA in the basketball court alone," director Paul Gorman said as he watched workmen install the vast hardwood floor. Site: aerobics cardio - Google News Celebrity fitness DVD's Our guide to the best celebrity fitness ... - GMTV
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