V02 max is:
V- volume
O2- oxygen
max- maximum capacity
a measurement that is used in most sports testing to evaluate an athletes cardiovascular ability. In short it is a combination of how well the respiratory system collects oxygen, how well the circulatory system distributes the oxygen and how well the muscles use the oxygen as fuel.
It can be measured directly or indirectly. It can also be measured maximally or sub-maximally. It can become very complicated to understand but individuals can have their VO2 max estimated by a CEP as stated prior. You can also have a direct, maximal test done if you find a place that is equipped.
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Cardiovascular requirements for improved fitness
Did you know that the ‘new’ guidelines for cardiovascular exercise have been modified? It is now considered to be cardio beneficial to do as little as 10 minute increments of exercise. As long as you are reaching a moderate level of intensity and accumulating 150-300 minutes over the course of the week. Now this is where it gets a bit complicated, moderate intensity is considered to be approximately between 45-65% of your V02 max or 60-70% of your age predicted heart rate. You can have an true or estimated V02 max test done by any CEP (certified exercise physiologist) or you can calculate your heart rate (HR).
220-age x .6
Remember, this is an estimation and a more accurate calculation should be done by your CEP to ensure accurate numbers for safety and increased gains in cardio.
Please remember to comment if you need any advice on how to move forward!!
Stay strong Calgary!!!
Stress
Stress is a major contributor for many medical conditions: high blood pressure, anxiety, hypertension, depression and obesity to name a few. It has been well proven that both exercise and massage can reduce stress levels.
Exercise: reduces cortisol levels, gives a feeling of accomplishment, increases endorphins (feel good hormones), distraction from stressors. There are about 50 to list, these are just a few.
Massage: calming, reduces muscle tensions, releases endorphins, pain reduction (eventually). Again, to many to list.
The point is, between exercise and massage, stress in manageable! I know everyone is busy, I know everyone has no time and I know that it never seems like a priority.
What has to happen before it becomes a priority?
Take care of yourself and you will be around longer to take care of the ones you love!
Stay strong Calgary!
Sleep
Don’t forget, sleep is when you heal and grow!! Pay attention to your body and how you sleep, this can sometimes be the missing link in your injury prevention, growth and progression. There is no magic number, but most studies show that between 6-8 hours seems to be optimal for the average, non-diseased individual.
Stay strong Calgary!!
Obesity
What is your take on Obesity being officially labelled a “Disease”?
The American Medical Association recently voted to declare it so. A disease is defined as having a medical condition that requires treatment. Currently 1 in 3 (says this report) Americans are overweight or obese!
And….Canadians are not far behind at 1 in 5!!
Thoughts?
Fun Friday
I love this one!!
For those that have seen it before, feel free to send me one thing along the same lines!!
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Pet Peeves
What erks you the most in the gym??
Is it the guy with no deodorant or slamming weights? Lets hear from everyone!
Pet Peeve
What erks you the most in the gym??
Is it the guy with no deodorant or slamming weights? Lets hear from everyone.
Stay healthy
You can be any age, any athletic level, injured, post surgery, diabetic, obese, heart condition and/or healthy already.
Keep moving, contact someone of you don’t know your limitations, WALK, eat less crap, talk to your doctor, laugh! Whatever needs to happen, make it happen and put a plan in place. It is easier than you think!!!
And have a great long weekend!!!
Stay strong Calgary!!!