The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do toConsumption - Needs 6500 calories per day, and
improve your results?Most people exercise to loseupwards of10,000 per day when biking in the
weight, focusing solely on that one single goal. Butmountains during his 120 mile race.Truly amazing!How
wait, it is not only about looking aesthetically pleasing,do you improve VO2 Max? Improvement is seen by
getting in those tight jeans,progressively
or losing ten pounds. It is really about improving yourchallenging yourself aerobically with consistent
health, and humanworkouts at 60% to 85% of your
performance.Each day when you are huffing andmaximum heart rate (220-age) for an extended
puffing on the treadmill, focusing vigorouslyperiod of time. The most
on keeping yourself lean, have you ever thoughtimportant variable is to continue attempting to increase
about what physically isintensity levels of your
occurring in your body besides burning a bunch ofworkouts. Progressively overloading is the key; your
calories?For improved results, more people need tobody will adapt, and improve
stop focusing solely on calorie burn,your VO2 Max as well as burn more calories for
and start thinking about improving such fitness valuesdecreased body fat.Now you ask, how can I measure
as VO2 Max, or maximummy VO2 Max?For the most accurate measurement,
oxygen uptake.What exactly is your VO2 Max? VO2you can go into a hospital, or a University
Max is defined as the highest rate at whichHuman Performance Lab and get the test. You will
oxygen can be taken in and used during high intensitygenerally use a treadmill or a
dynamic exercise. Whenstationary bike, and be given an oxygen mask to
you are exercising aerobically on your treadmill, eachmeasure your oxygen exchange.
and every muscleYou will also be connected with chest electrodes to
contraction requires oxygen to break down the fats,measure your heart response.
carbohydrates, and protein;The main objective is to walk, bike, or run as the
thus, providing energy (ATP) needed to fuel theintensity is progressively
muscles in order for movement toelevated until it is not possible to go any longer. (You
occur.Humans, at rest, need 3.5 ml of oxygen, everyshould be cleared or
minute, for each kilogram of bodymonitored by your physician before attempting a VO2
weight just to support the cellular activities in theMax test.)The easier. but not as accurate way, is to do
tissues that keep us alive.Now let's get back to ouran estimated sub maximal aerobic
treadmill. As you increase the speed or inclinecapacity test.The following is one of the many tests
(intensity), more oxygen is required to transfer thethat can be used.Find a 400 meter track, bring a
oxygen through the blood andstopwatch, and walk/run as fast as you can go for
into the muscles. Due to increased intensity during12 minutes. Keep track of the number of meters you
your exercise session, morehave gone in 12 minutes,
oxygen is required to initiate the energy releasingand use the following formula.Distance Covered in
process.Now let's take the treadmill up to a speed andMeters - 504.9 / 44.730 = Estimated VO2 MaxHere is
incline where you can no longera rough guide:4-5 laps covered, your VO2 Max will be
catch your breath comfortably. The intensity hasaround 30.
increase significantly, but you5-7 laps covered, your VO2 Max will be around 45.
have reached an upper limit on the amount of oxygen7-8 laps covered (2800 meters), your VO2 Max will
you can take in. This isbe around 62.
your VO2 Max.VO2 Max values differ from individual8-8.5 laps covered (3200 meters), your VO2 Max will
to individual. Factors such as age, health,be around 67
activity levels, training programs, and genetics all affect9 laps covered (3600 meters), your VO2 Max will be
VO2 Max. A sedentaryaround 70.Learn to keep a close eye on your fitness
person has a VO2 Max of around 20 ml of oxygenvalues and try to continually improve
per kilogram of body weight perthem. Improvement will lead to great health benefits,
minute of exercise. A highly trained endurance athleteand may result in your
can have a VO2 Max ofgoal of decreased body fat (depending upon your
70 ml/kg/min.Now why does Lance Armstrong win allnutritional
those bike races? Yes, he has a great_______________To receive your complimentary
training program, a great coach, and great equipment.subscription to Wellness Word Multimedia
However, his genetics forNewsletter, visit: right
an endurance athlete are nothing short of astounding._____________** Attention: eZine Editors
Do you know his VO2Website Owners **
Max measures around 83-85 ml/kg/min, while anFeel free to reprint this article in its entirety in your
average person's is around 40?eZine, Blog, Autoresponder, or
For Lance, his success is attributed to a combinationon your website as long as the links, text, and
of great training, will,resource box are not altered in any
desire, and unbelievable genetic makeup.A Superway.Healthiest Regards,By: Jim O'Connor (The Fitness
Human Lance:1. Lungs - 2 times the capacity of thePromoter)- All Rights ReservedJim O'Connor, a
average person2. Muscle - Accumulates less lacticcelebrity Exercise Physiologist from Beverly Hills,
acid and is more efficient atremoving it.3. Heart - IsCalifornia, is the editor of Wellness WORD Multimedia
about 1/3 larger with a resting heart rate of 32 beatsNewsletter, and the author of a popular ebook called
perminute, and peaks around 200 beats per minute.4.Home Gym Shopping Secrets. Jim's Passion is
Body Fat - 4-5 percent before the Tour starts, whileeducating the public with proper scientific researched
an averageperson has 15-20 percent.5. Foodhealth and fitness information.