VO2 Fitness: July 2007

Where does VO2 Come From?

The VO2 in VO2 Fitness comes from the fitness term VO2 Max. Your VO2 max is the highest volume of oxygen a person can consume during exercise. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

The VO2 Max King

You can not talk about VO2 Max without mentioning Lance Armstrong. He is known for being a 7 time winner of the Tour de France but also for his remarkable high VO2 Max. In 1987, when he was sixteen-years-old, he was invited to the Cooper Institute in Dallas, Texas. The Cooper Institute was a leader in fitness and aerobic conditioning research. Armstrong was given a VO2 Max test to measure the amount of oxygen his lungs consumed during exercise. His levels were the highest ever recorded at the clinic.

The Old Saying, "No Pain, No Gain"

A lot of people approach fitness with the theory, "No Pain, No Gain." There is no question that you need to work hard to reach your fitness goals...but are you working harder than you need too? People think they need to go all out to get the best work-out possible but most people burn out and walk away from their work-out plan sometimes before they even really get started.

In order to reach your goals, you need to train at the right intensity. A heart rate monitor is one of ways you can accurately measure your intensity or your exertion level. Most heart rate monitor will display your heart rate during your workout and the number of calories exerted. Not to sound like a salesman...a heart rate monitor is great way to tracking your calories burned to help you work towards your goal. Heart rate monitors range from $50 up.

Looking for a heart rate monitor? Go to www.polarusa.com.

What is the right intensity you should be working out to reach your goal? Here are your target zones:

60-70% of max heart rate is good for weight loss, building endurance or recovery
70-80% of max heart rate is good for improving cardiovascular fitness
80%+ of max heart rate is good for interval workouts working anaerobic (with-out oxygen)

You can find your max heart rate with this equation:

220 - YOUR AGE = Max Heart Rate

Walking the Open 18

So for those of you who golf...it is easy to take the easy route and rent a golf cart and sit back and sip on your tasty beverage. Why not turn your golf game into a work-out by walking the course. And remember...if you live in the desert it gives you the opportunity to actually walk on something strange called GRASS.

Here this for a thought...one of my clients walked the course (you know who you are) the other day and she wore her heart rate monitor. She burned over 1,000 calories walking the course! Just think...no dreaded treadmill or gym, just enjoying your stroll during your golf game.

So for those who play or are thinking of a new way to shed off a few extra pounds, maybe golf is the game for you. Next time you play say, "No thanks" to the cart!

It is tempting to rent this sweat machine but think of the calories you will burn!

Taking 9 Months Off...I Don't Think So....

There was a time when exercise during pregnancy was discouraged-but not anymore! Times have changed! Most experts now encourage exercise during pregnancy.

In 2002, the American College of Obstetricians and Gynecologists began recommending that pregnant women should exercise moderately for 30 minutes most days, if not every day (unless there are medical reasons prohibiting it).

The exercises you can do during pregnancy depend on two things: your current health and how active you were before you became pregnant. If you were not active before, don't use pregnancy as the time to begin a strenuous fitness regime; if you did exercise before pregnancy, you can continue your program with some slight modifications. Before you begin (or continue) any exercise program, discuss it with your health care provider. Together, the two of you can plan an exercise program that is consistent with your current level of fitness and health conditions. It is recommend to keep your heart rate under 140 during the course of your pregnancy.

Hours before I delivered my daughter Sienna

Need some ideas or have questions before or during your pregnancy? My favorite website is http://www.babyfit.com/. I used this as a resource during my pregnancy and it answered a lot of my questions.

San Diego Marathon - 6 Months Post Pregnancy

Email mbrownfitness@yahoo.com with any questions or concerns regarding pre or post natal exercise.

A Spoon full of Sugar Makes the Medicine go Down???

The other night I was lounging around with some friends and we got on the subject of how bad granulated sugar is for your body. I know that it is tasty, but here is the scoop of granulated sugar (these are just a few):

Promotes wrinkling and aging skin, makes your blood acidic, can lead to osteoporosis, rots your teeth, raises your blood sugar level, contributes to obesity, is addictive (almost as much as drugs), can create the urge to binge, provides 'empty calories' with no nutritional value, contributes to diabetes, robs your body of minerals, robs you of energy, contributes to heart problems, can cause cancer, contributes to ulcers, can cause gallstones, can suppress your immune system, weakens eyesight, hypoglycemia (low blood sugar levels)., can cause aging, can contribute to eczema and can cause arthritis.

So we decided to start a competition to see who can go two month's without any granulated sugar in our diet (less than 3 g. ) starting August 1st. It is more work to look at food labels....but it sure pays off by losing a few pounds and just think of your health! So if you are up for a challenge to better your health send me an email at mbrownfitness@yahoo.com and I will keep bothering you during the competition.

Oh...I forgot, you get one cheat day a week (that might change a few peoples mind:)

Feel Like Your Fitness Level is Just Hanging? Ask a Personal Trainer!

We have all reached a point where our fitness level has either plateaued or we just do not know where to get started. Sometimes you just need a little encouragement in the right direction or someone to help keep you on course.

If this is you, I have just the thing for you: Ask a Personal Trainer. Email your inquires to mbrownfitness@yahoo.com (your questions might even be posted on the blog).