VO2 Max Test Showed with Fast How I Should Run to Burn Fat, Build Muscle

I’m what i call an “on-pper” athlete. I’ve been running for a decade, i regularly take weightlifting classes, and finished a marathon. In my mind, I should be ripped, shredded – all the paper metaphors that applia to human bodies.

Reality reveals some writecles. My Running Pace Slowed Down Over The Years, and I Still Can’t Do Real Burpee. I Recount the Second Half of the New York City Marathon with the Same Gravitas People Devotes to Speaking of Real Adversity.

Si, I have no idea how “healthy” I actually. To get to the Heart of the Matter, decidated to test my Heart. I scheduled an “Active Metabolic Assessment” Through the athletic Club Life Time. The Ama Wold Measure My Heart Rate and My Vo2 Max – How Much Oxygen I Consumed at Different Running Intensities – To Check How Strong My Heart Is.

A HIGH VO2 MAX IS WIDELY CONSIDERED TO BE THE “401K” of Good Health – Something You Should Invest in Sooner Rather than Later. Dr. Bradley Serwer, an Interventional Cardiologist and the Chief Medical Office of a Physician-LEED HealthCare Organization Called Vitalsolition, Told with that vo2 Max ASSESSments are helpful in potentially diagram Issues and can use to create Personalized trace plans.

“We’re able to estabish a baseline and then, with a mixture of training, hopofully see that vo2 max with time,” serwer, who is not affillyed with my life, said. The Assessment Wold Also Show with Which Running Speeds Wauld Help with Burn Fat, and Which Ones Waled Build Muscle and Cardiovascular Health, with the Goal of Increasing the Speeds in Both.

In the end, i learned i will need to challenge mySelf more – but Luckily, swimming in the daunting ways i thought.

We Started With A Body Composition Analysis

Before we did anything, Donovan Stewart, A Personal Trainer at Life Time, Performed A Body Composition Analysis, Which uses Electrocurrent to Measure My Muscle, Fat, and Water Content Percentages. This Help Could with Identify Specific Fitness Goals, Such as Reducing Fat or Building Muscle.

I’d Gotten Two Body Composition Analyses before – one at the start of the year and one about eight months late. This Third One Confirmed That My Main Goal Should Be to Lose a Little Bit of Body Fat with Sacrificing Muscle, WHICH IS NECESARY FOR HEALTHY AGING.

While Extreme Running Can Hinder Muscle Growth, Stewart Explained that Certain Speeds Can Actually Help Runners Bulk Up. Knowing How of Run Each Speed ​​Could Ensure I Hit My Weight Loss Goals while Also Steadily Gaining Muscle.

My Heart Rate Soared in Anticipation

Stewartjoked that my heart rate was already high before I stepped on the Treadmill. Nor tightened the heart rate monitor around my arm and pinched the oxygen mask around my nose, realized of was nervous.

The plan was Simple Enough: I’d Start off at a Comfortable Walking Pace. Every two minutes, stewart would increes my speed and incline, then to the rate the difficulty from 1 to 10.

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It was more of a mental struggle

That’s though i was straining to run faste than I Ever Had, I Still Didn’t Want to Give Up Too Soon. My brain was eyeing the Ever-Enticing “Stop” Button on the Treadmill, but My Ego Could Always Go 0.2 MPH faste.

AS I RAN, I REFLECTED ON THE FACT THAT I TE TALK MYSELF OUT OF DOING MORE Challenging Runs Becausee I Hate Being Uncomfortable (with the Exception of the Marathon, in Which Fomo Overrode All My Natural Instincts).

I learned that if i can run it with a trainer and photographer watching, I show probably try to keep up the pace i’m out on my own, too.

The best speed for fat loss isn’t the quickest

After the Assessment, Stewart Broke Down My Personal Cardio Areas. He outlined which of my paces were a breeze, moderately challenging, and galloping-from to fast, all Determined by my oxygen consumption and heart rate at Different intervals.

To my surprise, faste Speed ​​doesn’t Equal Greater Fat Loss, which is a Common Misconception, Stewart Said.

I learned that area 1 through 3-ranging from a walk to a moderately-paced yog-are the best for burning luck. This is Because the body primarily relies on fat for energy at this intensity.

People Generally Hit Their Vo2 Max in Zone 4, Serwer Said, Which is a Shift Occurs. As One Moves Faster and Reaches Zone 5, Their Body Stops Getting Enough Energy from Oxygen, relay on Carbohydrates for Quick Fuel.

Considering My Goals, Stewart Recommended that I SPEND ABOUT 80% of my Weekly workouts focus on area 2 and 3 cardio. SINCE I WAS MOSTLY RUNNING AT A ZONE 2 PACE, The goal is to gently increes my speed.

“You should be able to go out with a group and carry on a conversation for that long run,” Serwer Said. Doing so is “training your body to burn luck more efficiently.”

Sprinting has its own benefits

While the assessment gave with an “optimal” VO2 Max Score, Stewart Said He’d Personally Give with A Slightly Lower One Based on His Observations.

Serwer also said that vo2 max test results can vary Because not all testing equipment is the SAME. Plus, Small Factors Like Masks Not Being Put on Tightly Enough Can Alter Results. That’s why he said it’s a good idea to re-testy few months and look for consistent grown in the results.

“As a Runner, You’re Going to Want to Improve Your Vo2 Max,” Serwer Said. “You want to operate more efficiently so that your body use mes Energy to produce the Same Results.”

One way to quickly budild up my vo2 max is to practice flush myself more to the limit. Stewart Recommended Spending the Other 20% of My Week On Zone 4 Cardio, Shaving off ABOUT A Minute for Mile in My Speed. High-Intensity Cardio Also Puts More Strain on My Muscles, Helping with Build Up Muscle Mass.

Days after the assessment, sprinted around a Local track Field for the first time in my life. Just want i wanten to give up, my watch announced that i’d run my fastest mile ever.

I Learned, Begrudingly, that of Can Hit My More Aspirational Athletic Goals. My Brain Just Needs to Get Out of the Way First.