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The Fitness Cardio Secret That Propels Lance Armstrong
What does Lance Armstrong do to improve your results?
Most people exercise to lose weight, focusing only on that one goal. But
wait, it’s not just about looking good, getting into those tight jeans,
or losing ten pounds. It’s about improving your health, and the person
Each day when you pump and breathe on the treadmill, focus on power
in keeping yourself thin, you have thought about what it means physically
What happens to your body without burning a bunch of calories?
To get the best results, most people need to stop focusing only on burning calories,
and start thinking about improving intensity values like VO2 Max, or maximum
to get oxygen.
What exactly is your VO2 Max? VO2 Max is defined as the highest level there is
Oxygen can be taken in and used during high intensity exercise. When
You exercise on your treadmill, each muscle
Digestion requires oxygen to break down fats, carbohydrates and protein;
therefore, provide the energy (ATP) needed to fuel the muscles so that the movement goes
Humans, at rest, need 3.5 ml of oxygen, per minute, for each kilogram of body weight
It’s just hard to support the cellular functions of the tissues that keep us alive.
Now let’s get back to our treadmill. As you increase the speed or incline
(hardening), more oxygen is needed to carry oxygen through the blood together
in the muscles. Because of the increased intensity during your exercise session, more
oxygen is needed to start the process of releasing energy.
Now let’s take the treadmill up to speed and turn where you can’t
hold your breath comfortably. The intensity has increased significantly, but you
you have reached the upper limit of the amount of oxygen you can take
your VO2 Max.
VO2 max values vary from person to person. Factors such as age, health,
activity levels, training programs, and genetics all affect VO2 Max. A person sitting down
A person has a VO2 Max of about 20 ml of oxygen per kilogram of body weight
a minute of exercise. A highly trained endurance athlete can have a VO2 Max of
Now why does Lance Armstrong win all those bike races? Yes, you have a big one
training program, great trainer, and great equipment. However, his genetics
An endurance athlete is nothing short of amazing. Do you know his VO2?
Adults measure around 83-85 ml/kg/min, while the average person is around 40?
For Lance, his success is attributed to a combination of great training, he would say,
desire, and incredible genetic makeup.
High Man’s Spear:
1. Lungs – 2 times the capacity of a normal person
2. Muscles – Accumulate less lactic acid and become more active
3. Heart – About 1/3 as big with a resting heart rate of 32 beats per minute
per minute, and tops out at about 200 beats per minute.
4. Body Fat – 4-5 percent before the Tour begins, while the average
a person has 15-20 percent.
5. Food consumption – It requires 6500 calories per day, and more
10,000 a day on a mountain bike ride during his 120-mile marathon.
It’s really amazing!
How do you improve VO2 Max? Improvements are seen continuously
you challenge yourself by consistently exercising at 60% to 85% of your
high heart rate (220-year-old) for a long time. Much more
The important change is to continue to try to increase your stress levels
work out. Continuous overload is key; your body will adapt, and improve
Max your VO2 and burn more calories for less body fat.
Now you ask, how do I measure my VO2 Max?
With the right measure, you can enter a hospital, or a University
Human Performance Lab and get tested. Usually you will use a treadmill or a
Stationary bike, and given an oxygen mask to measure your oxygen exchange.
You will be connected 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 not easy to walk. (You must be deleted or
checked by your doctor before attempting the VO2 Max test.)
Simple. but it’s not the exact way, it’s making an estimate of the aerobic maximum
The following is one of many tests that can be used.
Find a 400 meter track, bring a stopwatch, and walk/run as fast as you can
12 minutes. Keep track of the number of meters you have 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 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 keep improving
see. The improvement will lead to great health benefits, and it can lead to your health
The goal of losing body fat (depends on your nutritional habits.)
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