Fitness Tips: Crunch Your Numbers
The last time you found yourself in a lab, you were probably fumbling with a Bunsen burner and flirting with your chem partner. Well, a new trend in fitness is about to land you back there--as a specimen.
Lablike fitness testing centers are popping up at U.S. gyms to give you high-tech insights into how in shape you really are. To get the lowdown, we sussed out the four most widely available tests and asked Jack Daniels, Ph.D. (cocktails, anyone?), head distance coach at the Center for High Altitude Training at Northern Arizona University, how best to use them. "It's most important to retest every few months--using the same variables, such as location, equipment, and time--and tweak your workout plan accordingly," Daniels says. Here are all the deets you need, from what the tests measure to how to take them--and why tracking the results is key to nailing your fitness goals.
Excercise Test:
Who should take it This fitness test is for anyone training for an endurance event, like a marathon, a century ride, or a triathlon
What it tells you The amount of oxygen your body converts into energy during each minute of maxed-out exercise. The higher the number, the more aerobically fit you are.
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What you'll suffer through A nearly puke-inducing all-out effort. You get on a treadmill or a stationary bike wearing a heart-rate monitor and a funky mask hooked up to a computer to track your breathing and oxygen intake. You start out easy, but after the first minute, the administrator juices the speed every 60 seconds until you're not sure you can continue; then you maintain that intensity for another dreadful minute. A computer spits out your score. Genetics and conditions like asthma can affect your number, so the point is to get a baseline. How to use the results The average O2 intake for healthy women ages 26 to 35 is between 35 and 50 milliliters per kilogram per minute; an elite female athlete's could be in the 60s or above. You can raise your number by up to 20 percent if you increase your cardio 3 percent every three to four weeks.
Where to find it High-end gyms around the country. You can also check out VO2max testing.net for an online directory of locations.
MAXED OUT
See how your VO2 max measures up against the world's best athletes (all units measured in ml/kg/min)
35--50 Average woman
78.6 Joan Benoit Samuelson, Olympic marathon gold medalist
83.8 Lance Armstrong, seven-time Tour de France winner
94 Björn Daehlie, Norwegian cross-country skier
240 Alaskan huskies running in the Iditarod Trail Sled Dog Race
RESTING METABOLIC RATE (RMR) TEST
Who should take it Anyone
What it tells you The number of calories your body burns at rest
What you'll suffer through You need to be as inactive as possible--which means no heart-rate-raising activities and no food for at least three hours before the test. Once in the lab, you recline in a chair and breathe into a long tube for 10 minutes while a computer records how much oxygen you inhale and how much carbon dioxide you exhale.
How to use the results This program tells you how many calories you can eat each day without adding or losing weight. To shed a jeans size, cut your daily caloric intake by up to 15 percent. Athletes should add calories to their baseline to build or maintain muscle.Where to find it Call around to local gyms or sports nutritionists (find one at eatright.org) to find one providing RMR testing.
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Health and physical fitness tips including information on men's and women's health and wellness, and all five components of physical fitness: strength training, weight management, cardiovascular exercise, nutrition, and flexibility training which are discussed in the Building Muscles: The Place to Start section of the site.
Don’t Smoke - One of the main reasons why people decide not to give up smoking, and sadly, the reason why some people take it up is the effect smoking supposedly has on weight gain or loss. It is true that smoking has been associated with an increase in metabolism it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the huge risk of dying from lung cancer.
Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes. De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active. If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.
Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.
Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.
Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits. Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.
Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.
Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages. The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.
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