A to Z Challenge: V is for VO2

Have you heard of VO2? This is one of those fitness terms that seems to be popping up all the time. So, I thought we should define it and I needed a “V” topic!😊

This is the volume of oxygen consumed when you exercise.

It is often expressed as VO2 max. This is a measurement of the maximum oxygen an athlete can use during intense exercise. It is basically a measurement of aerobic endurance, and the athletes’ overall cardiovascular fitness.❀️

This is not just for elite athletes. If you have had a stress test at the doctors office, you may have had this assessment.

How it is measured

The athlete, or patient, performs an exercise, usually riding a stationary bike, or running on a treadmill. The oxygen content is measured in the volume of air that is inhaled and exhaled. Remember, CO2 is exhaled and therefore contains oxygen molecules.

1449223426084-1wr8ssbdskbs1-630-80The test is 10 to 15 minutes and the athlete is required to raise the speed and intensity of the exercise until the point of muscle fatigue. The test must be performed in a lab with the measurement taken with the correct equipment, your Garmin reading is not accurate. Garmin, and other heart monitors can only track your heart rate, and then use your weight, gender, age and height to calculate your VO2, which is off by a large factor!

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The VO2 max is the point where aerobic metabolism stops and anaerobic metabolism begins, muscle fatigue follows quickly. Have you ever had a cramp when swimming or running? It hurts!😩 that is the point we are talking about.

 

Can it be altered?

While there is a strong genetic component, your VO2 max can be increased through proper training. Age, gender and altititude can also affect your VO2 consumption.

To give you an idea of what we are talking about, the averge sedentary person has a VO2 max of 35 ml/kg/min and elite endurance athletes are around 70 ml/kg/min.

Remember Lance Armstrong? At his peak, his VO2 Max was 85 ml/kg/min. He was able to manipulate his VO2 by increasing the number of red blood cells (which bind and carry oxygen). He took EPO, erythropoietin, which stimulates the formation of red blood cells. This was especially helpful when cycling in the mountains were there is less oxygen at high altitudes.

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Of course, he also tested positive for other substances as well, and won the Tour de France seven times before having his titles and medals stripped. Cycling is notorious for blood doping with EPO, and most riders complain that they cannot compete with the athletes who use performance enhancing drugs.

I hope this helps you the next time you see this in your health and fitness reading, which I am sure you are doing regularly!πŸ˜‡

References:

https://www.verywellfit.com/what-is-vo2-max-3120097

https://runnersconnect.net/is-vo2-max-worth-spending-for/

https://www.youtube.com/watch?v=fn3Yr-LS_l0

https://www.sport-fitness-advisor.com/vo2max.html

https://www.washingtonpost.com/national/health-science/lance-armstrong-case-prompts-question-why-is-there-so-much-doping-in-cycling/2013/01/18/32cd089a-5e61-11e2-a389-ee565c81c565_story.html?noredirect=on&utm_term=.913c54117162

 

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A to Z Challenge: Q is for Quizzes

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You see them all the time. “Test your knowledge of _____________”! I usually just close the box and move on. But, every once in awhile it is kind of fun to take a moment to find out what I don’t know, it usually turns out to be quite a lot!😜

I decided to take some specific quizzes, related to Health and Fitness topics, and see how I did. I shared my results, no doubt you can easily best me!

I chose four different quizzes, but of course there are many more. If you want to play along you can find the quizzes in the links. Some advice, don’t rush, I did missread at least one question (probably more).

 

First up, a fitness related test

This quiz was centered around acronyms and jargon regularly used in classes and at the gym.

https://www.sparkpeople.com/resource/quizzes_start.asp?quizid=73

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My score: 10/15

Not my best result! There are quite a few terms for me to learn! 😐

 

Next, “Are you a distracted diner?” quiz. These are obviously questions regarding dinning habits and mindful eating.

https://www.sparkpeople.com/resource/assessment_questions.asp?quizid=68

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My score: I received the grade of “Balancing Act”. I guess the quiz thought I was doing an ok job!

 

A quiz on reading food and nutrition labels accurately

https://www.sparkpeople.com/resource/quizzes_start.asp?quizid=64

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My score: 6/11. Geesh, I really thought I would do better on this one! Sadly my score was still better than the average quiz taker. There is plenty of work for me to do on this topic😬

 

And finally, a quiz on health and fitness topics in general. A mix of questions, some of which we have talked about in the series.

https://www.medicinenet.com/exercise_and_fitness_quiz/quiz.htm

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My score: 14/15. I don’t remember which one I missed, I may have to go back and take it again, just because I am curious!

 

Take the tests and let me know how you kicked my butt!!Β πŸ˜…

 

Do you want more tests? Check out:

https://www.sparkpeople.com/resource/quizzes.asp

 

A to Z Challenge: N is for Nutrition

N

 

When I thought about tackling this HUGE topic, a couple things went through my mind. What should I focus on? I don’t want to give dieting and weight loss advice, as I have already stated, I don’t believe in dieting.

I don’t want to talk specifically about nutrition for extreme body building. Those folks already spend a ton of time working out their own specialized nutrition plans for, lets face it, physiques most of us are not interested in developing.

So what does that leave? How about a quick refresher on nutrition for active people, who are working out regularly and looking to maximize those efforts. Bingo!

Balance-Diet-and-Exercise-750x410

What do moderately active people need to fuel their fitness?

I don’t think there will be any “Aha” moments here! You need carbs, fats, and protein and pretty much in that order!

55%-60% of your daily calories should be carbohydrates, where the majority are from starches and only 10%-15% from refined or simple sugars.

30% of the calories should be from healthy sources of fat, andΒ 10-15% from lean protein.

The easiest way to accomplish these targets is to eat a variety of foods each day, from low fat dairy, meat and produce. I think most people know a healthy fat from a less than stellar source: Think olive oil, versus butter. And, again, most know that protein from beans, and poultry is leaner than bacon!

Carbohydrates seem to give people the most trouble when trying to diferentiate the type of carb and the best source. Let’s talk carbs for a minute and what happens in your body.

If your cells could choose, they would use glucose as their primary energy source. Simple Β sugars are glucose, or very close relatives to glucose, and can be turned into useable energy right away, and therefore gone quickly. Glucose stores are the primary fuel that Β is burned in the first 20 minutes of exercise.

carbohydrate

All these simple sugars are used for fast energy

Now, all carbs and fats are fuel, but not all can be used immediately.

As you continue to use up the available glucose in your blood, your cells will have to convert more complex carbs, or starches stored in your body, into glucose and then burn it. Triglycerides are a great example and are being consumed at this point, and you will have enough energy for about a two hour work out.

triglyceride

This is just one triglyceride molecule! See all those Carbon atoms? When the cell breaks those off, energy is released and your muscles function. It takes some time to get in there and break up this guy, but you have a lot of potential energy in here!

 

Finally the cells move onto larger fat molecules, which store the most energy. Those large molecules are broken down into smaller molecules, atoms are rearranged and bam, you have made more glucose to burn and fuel your activity.6c4bbd39756be63a8e8869294fb36421

What this means is that, unless you are working out at a high intensity for more that 60 – 90 minutes you will not need to consume carbs during your work out. Many people make the mistake of overestimating the number of calories they have burned, and underestimate the number of calories they take in after their workout.

 

Do not make the mistake of cutting out all carbohydrates from your diet!

Remember the whole “fat makes you fat” trend? Everyone was cutting out all fat from their eating plans, until we learned that you need healthy fats or your metabolism will not function properly. The same goes for carbs! If you severely limit your carbohydrates and then exercise, you will throw off the timing for your energy needs.

Make sure you have the proper fuel before you begin your workout.

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And you need to eat smart after the workout, this is not a “I did X so now I can eat Y” moment! You need to be honest about how much work was done, and for how long!

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And don’t forget that water!! Hydration is crucial, even in cold weather.

 

The Bottom Line!

Healthy active people need all macrobiotics (fats, proteins and carbs) to perform their activities. If you have some weight you wish to loose, you know what you need to do!

Eat food from healthy sources, and move your body. Β πŸ‹πŸ»β€β™€οΈπŸ§˜πŸ»β€β™€οΈπŸ₯ŠπŸƒβ€β™€οΈπŸŠβ€β™€οΈπŸ§—β€β™€οΈπŸš΄β€β™€οΈ

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References:

https://www.bodybuilding.com/fun/the-six-pillars-of-successful-fitness-nutrition.html

https://www.onhealth.com/content/1/nutrition_and_fitness

http://www.gssiweb.org/en/sports-science-exchange/article/sse-59-fat-metabolism-during-exercise-new-concepts

https://ketoschool.com/the-science-behind-fat-metabolism-60f7a3f678d0

 

 

A to Z Challenge: L is for Level of Fitness

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Our fitness levels are really important, especially as we enter into midlife. The reality is that our overall fitness level begins to degrade long before midlife, in fact there are losses beginning as early as our 20s and 30s. We loose 3% to 6% in those early decades but skyrocket to 20% loss as we near 70 years of age.

Why should you care? The less overall fitness you have, the slower your metabolism, which of course leaves you vulnerable to injury and disease.maxresdefault

Decreased muscle mass also correlated to bone strength. Strong healthy muscles need strong bones for attachment, so new bone must be laid down as your muscles grow. Of course the converse relationship also exists. You lose a third to a half a pound of muscle each year unless you’re strength training and your bones will loose density as well.

osteoporosis-nclex-nursing

 

 

The good news is that this can be reversed at any time! Moving is critical! There are five key tests that are used to determine your overall fitness level. This is a great indicator as to where to focus your exercise goals. They specifically measure your overall strength, flexibility and aerobic fitness.

 

  1. Core strength: You will need a timer for this exercise. Get into a plank formation and start your timer. The goal is to hold this position for as long as possible. Note the time when you can no longer support your body weight and find your age group on the chart below.

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core-test

 

2. Upper body strength: This is a push up test, no timer needed. Perform the exercise and keep track of your completed reps. Watch your form! Count only completed push ups.

pushupRW0112BODY_03-600x450

upper-body-test

3. Lower body strength:

This is a timed wall sit. Stand with your back against a flat surface and lower until your knees are at a 90 degree angle. Start your timer, and record when you can no loner hold the position.

3_1wallsit-600x450

lower-body-test

4. Aerobic Fitness:

There are several versions for this as some will have you walk a track for a specific time or distance. This one will be a step assessment. If you choose an alternative test, make sure you use the chart for that specific assessment, as the charts are not interchangeable.

For this, you will need a timer and an 8 inch step.Β Straighten your back and engage your stomach muscles, then begin stepping on and off the step, alternating your feet. Maintain a steady pace for three minutes, with the goal of taking 40 steps per minute. When the time is up, rest for 30 seconds, then take your pulse for 15 seconds. (You can check your pulse at your wrist using your opposite hand’s index and middle finger.) Multiply the 15 second pulse count by four to get your heart rate per minute.

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Women’s Chart

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Men’s Chart

5. Flexibility: This is the sit and reach test.Β Sit on the floor with your legs straight out in front of you. Stretch your arms forward, reaching toward your toes. If you cannot reach your toes, then bend your knees until you can.

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flexibility-test

 

So, how did you do?😊 Now that you know your strength and weaknesses you can add in those activities that will help you move into a better overall fitness level! The goal is to be a little better than you were the day before πŸ’•

 

References:

https://www.prevention.com/fitness/fitness-tips/how-to-test-your-fitness-level/slide/6

https://saveourbones.com/test-your-fitness-level-with-these-five-simple-assessments/

https://www.sparkpeople.com/resource/fitness_articles.asp?id=1112

http://www.healthreviser.com/content/fitness-level-declines-dramatically-age