Pure Fitness Training Blog: VO2 max: Lesson 1

?Last week I wrote about how exercise benefits longevity, while briefly mentioning overall health. I understand that those subjects can be kind of boring because, well, it is so far off for many of us and somewhat out of our conscious awareness.

But performance, that is something that you are likely aware of. Whether it is performance in a race, a training ride, at boot camp, or even performance on the daily walk around the neighborhood, it is evident when your performance improves, and it feels good!

So have you ever wondered why you get better at working out, or more specifically, what is going on inside your body that allows your performance to improve? You probably have NOT wondered about that, but I think about it all the time! Today I would like to begin a three part series describing why your performance of various activities improves with training, or, why you get better at exercise.

Let us start with cardiovascular adaptations. The capacity of one?s cardiovascular system (or, more accurately, cardiorespiratory system) is reflected by a measure called VO2 max. This value describes a person?s maximal ability to take in oxygen and use it for energy production, and is one indicator of fitness level. VO2 max values vary according to age, gender, body size, fitness level and genetic endowment, and are expressed in the unit ml/kg/min (milliliters of oxygen per kilogram of body weight per minute.)

To gain some perspective on V02 max levels, here is a chart detailing VO2 max values of different populations:


Population?????????????????????????????????????? Males????????????????????????? Females

Healthy
Lance Armstrong???????????????????????????????85????????????????????????????????-
Cross-country skiers????????????????????????? 84??????????????????????????????? 72
Distance runners???????????????????????????????? 83????????????????????????????????62
Sedentary, young?????????????????????????????? 45???????????????????????????????? 38
Sedentary, middle-aged???????????????????? 35??????????????????????????????????30

Diseased
Post-heart attack patients?????????????????? 22???????????????????????????????? 18
Severe pulmonary
disease patients?????????????????????????????????? 13???????????????????????????????? 13

Animal 'Athletes'
Thoroughbred Horse??????????????????????????? 180 !
Sled-Dog Huskies??????????????????????????????? 240 !!!

While viewing this chart, you will notice a few trends. First, males generally have a higher cardiorespiratory capacity than females, and this is usually attributable to larger heart size. Males usually have larger bodies, and in turn a larger heart to move blood over the greater distance.
Second, as one ages, VO2 max decreases (as most functions, unfortunately?.luckily you will all have access to a LONGEVITY MANUAL soon!) This decrease commonly parallels and is caused by a loss of muscle mass as one ages and, more importantly, the general decline in physical activity level as one ages.

Third, dynamic, full-body exercise, such as cross country skiing, promotes the highest increase in VO2 max since all muscle mass will be recruited during the training, as opposed to minimal upper body muscle mass contribution as seen in cycling and/or running. (It should be noted, the values for skiers and distance runners, as well as Lance Armstrong, are very high, and would represent those genetically blessed with a high VO2 max value. Any value over 45-50 is generally considered to be ?superior? for the average person.)

Fourth, the presence of a cardiac or pulmonary disease greatly reduces VO2 max, because those two systems are critical for delivering oxygen into the blood and then moving the oxygenated blood to active skeletal muscles.

Finally, just to put it in perspective, humans have nothing on many animals when it comes to VO2 max values, so do not try to race them.

Now that we know what VO2 max is, next week we will learn why it improves with training, specifically the adaptations made in the heart to ensure more blood is delivered to active muscles.

ANNOUNCEMENTS

1. For the next week Grass Fed Whey protein is on sale!!! Grab a tub for $35, a ten dollar savings. We have vanilla and chocolate in stock at the gym.

2. Be on the look-out for a T shirt order sign-up sheet at the gym soon!

3. Note that on Saturday, September 15, in place of regular boot camp we will have a RECOVERY CLASS. This will consist of concentrated foam rolling, soft tissue work, corrective exercise, range of motion, and flexibility work. Do not think that you do not need this, because you do.

Have a great week!

TEAM PURE

Source: http://pure-ft-blog.blogspot.com/2012/08/vo2-max-lesson-1.html

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A Great Use for Facebook - Real Estate Marketing

August 22nd, 2012

Whimsical WedmesdayI know I?ve been neglecting Whimsical things, but I saw something recently that got me laughing, so I thought I?d pass it along.

Facebook ? it?s one of the world?s wonders.? Fascinating and annoying all at the same time.

But, I now have seen the best use for Facebook ever.

For some, Facebook is a place where people who share some pretty funny philosophies or problems can go to meet others of their kind.

And, I could easily join all these Facebook groups!

  • I Will Carry 20 Grocery Bags So I Don?t Have to Make a Second Trip ? Luckily, no one has ever seen me with grocery bags clenched in my teeth.
  • When I Was Your Age Pluto Was a Planet ? And, yes, Paul McCartney was in a group before Wings.
  • People Who Always Have to Spell Their Names for Other People ? Kathleen Allardyce.? What do you think?
  • No, I Don?t Care if I Die at 12 A.M., I Refuse to Pass On Your Chain Letter ? I?ve never had one thing promised by a chain letter actually come true.? I?ve lost all motivation.
  • Friends Don?t Let Friends Wear Crocs ? They are the weirdest looking things.? I do have a pair to wear in mud and so forth.? They make my feet look like flippers!
  • I Don?t Care if the Spider Is Not Hurting Anyone, I Want It Dead! ? I am definitely an animal lover.? And, I respect a spider?s right to exist.? Just not in my house.
  • I Secretly Want to Punch Slow-Walking People in the Back of the Head ? When traffic is light and you can zoom around them, I?m OK.? But, when I?m late and in a crowd?? All bets are off.
  • An Arbitrary Number of People Demanding That Some Sort of Action Be Taken ? There are so many things that need to be done, and so little concept of how to do them. . .? some sort of action is sometimes your only hope.
  • Students Against Backpacks with Wheels ? It?s been a while since I?ve been a student, but I can only imagine what happens when you mix a school hallway packed with kids ? some who are walking slowly ? and rolling backpacks.? Sounds like a recipe for disaster to me!

?

by Kathleen Allardyce - Real Estate Marketing Geek. Services include:

Related posts:

  1. Update Your Facebook Page Before Your Emails Go Astray!
  2. Facebook Strikes Again with the Timeline
  3. Have You Named Your Real Estate Facebook Pages?
  4. Warning: Facebook Strikes Again
  5. What Everyone Needs to Know About Facebook News Feeds

Source: http://buildrealestateresults.com/whimsical-wednesday-a-great-use-for-facebook/

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Rap mogul Slim Williams buys South Florida?s largest house

The secrecy surrounding the sale of what is believed to be South Florida?s largest single-family house this summer has been as extreme as Nicki Minaj lyrics.

Officially, a company called S Vision LLC bought the 30,300-square-foot, 9-bedroom, 12-bathroom behemoth in Weston?s triple-gated community of Windmill Ranch.

But several real estate sources tell me rap/hip-hop mogul Ronald ?Slim? Williams, the co-founder of Cash Money Records and producer of Minaj, Lil Wayne and Drake, is behind the mysterious corporation.

For more, and the grand tour, click here.

Source: http://www.miamiherald.com/2012/08/19/2958713/rap-mogul-slim-williams-buys-south.html

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Soccer star Alex Morgan has book deal

(AP) ? Let the Olympics book deals begin.

Alex Morgan, the gold medalist and key member of the U.S. Olympic soccer team, has signed with Simon & Schuster Children's Publishing for "The Kicks," a three-book series for middle schoolers. The first novel will come next summer, the publisher announced Monday. The main characters will be four young girls. The themes will be friendship, leadership, and, of course, soccer.

Morgan, 23, had three goals and four assists as the U.S. women's team won its third consecutive gold medal. In a statement released by Simon & Schuster, she said she wanted her books to "inspire young girls" and "celebrate" her love of soccer.

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/4e67281c3f754d0696fbfdee0f3f1469/Article_2012-08-20-Books-Alex%20Morgan/id-7b236a6241dc47d28524a3195c225d57

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Teaching a microbe to make fuel

ScienceDaily (Aug. 20, 2012) ? A humble soil bacterium called Ralstonia eutropha has a natural tendency, whenever it is stressed, to stop growing and put all its energy into making complex carbon compounds. Now scientists at MIT have taught this microbe a new trick: They've tinkered with its genes to persuade it to make fuel -- specifically, a kind of alcohol called isobutanol that can be directly substituted for, or blended with, gasoline.

Christopher Brigham, a research scientist in MIT's biology department who has been working to develop this bioengineered bacterium, is currently trying to get the organism to use a stream of carbon dioxide as its source of carbon, so that it could be used to make fuel out of emissions. Brigham is co-author of a paper on this research published this month in the journal Applied Microbiology and Biotechnology.

Brigham explains that in its natural state, when the microbe's source of essential nutrients (such as nitrate or phosphate) is restricted, "it will go into carbon-storage mode," essentially storing away food for later use when it senses that resources are limited.

"What it does is take whatever carbon is available, and stores it in the form of a polymer, which is similar in its properties to a lot of petroleum-based plastics," Brigham says. By knocking out a few genes, inserting a gene from another organism, and tinkering with the expression of other genes, Brigham and his colleagues were able to redirect the microbe to make fuel instead of plastic.

While the team is focusing on getting the microbe to use CO2 as a carbon source, with slightly different modifications the same microbe could also potentially turn almost any source of carbon, including agricultural waste or municipal waste, into useful fuel. In the laboratory, the microbes have been using fructose, a sugar, as their carbon source.

At this point, the MIT team -- which includes chemistry graduate student Jingnan Lu, biology postdoc Claudia Gai, and is led by Anthony Sinskey, professor of biology -- have demonstrated success in modifying the microbe's genes so that it converts carbon into isobutanol in an ongoing process.

"We've shown that, in continuous culture, we can get substantial amounts of isobutanol," Brigham says. Now, the researchers are focusing on finding ways to optimize the system to increase the rate of production and to design bioreactors to scale the process up to industrial levels.

Unlike some bioengineered systems in which microbes produce a wanted chemical within their bodies but have to be destroyed to retrieve the product, R. eutropha naturally expels the isobutanol into the surrounding fluid, where it can be continuously filtered out without stopping the production process, Brigham says. "We didn't have to add a transport system to get it out of the cell," he says.

A number of research groups are pursuing isobutanol production through various pathways, including other genetically modified organisms; at least two companies are already gearing up to produce it as a fuel, fuel additive or a feedstock for chemical production. Unlike some proposed biofuels, isobutanol can be used in current engines with little or no modification, and has already been used in some racing cars.

The work is funded by the U.S. Department of Energy's Advanced Research Projects Agency -- Energy (ARPA-E).

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Story Source:

The above story is reprinted from materials provided by Massachusetts Institute of Technology, via EurekAlert!, a service of AAAS. The original article was written by David Chandler.

Note: Materials may be edited for content and length. For further information, please contact the source cited above.


Journal Reference:

  1. Jingnan Lu, Christopher J. Brigham, Claudia S. Gai, Anthony J. Sinskey. Studies on the production of branched-chain alcohols in engineered Ralstonia eutropha. Applied Microbiology and Biotechnology, 2012; DOI: 10.1007/s00253-012-4320-9

Note: If no author is given, the source is cited instead.

Disclaimer: Views expressed in this article do not necessarily reflect those of ScienceDaily or its staff.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/top_news/top_technology/~3/FzvjQIxGBKw/120820143904.htm

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Soccer star Alex Morgan has book deal

(AP) ? Let the Olympics book deals begin.

Alex Morgan, the gold medalist and key member of the U.S. Olympic soccer team, has signed with Simon & Schuster Children's Publishing for "The Kicks," a three-book series for middle schoolers. The first novel will come next summer, the publisher announced Monday. The main characters will be four young girls. The themes will be friendship, leadership, and, of course, soccer.

Morgan, 23, had three goals and four assists as the U.S. women's team won its third consecutive gold medal. In a statement released by Simon & Schuster, she said she wanted her books to "inspire young girls" and "celebrate" her love of soccer.

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/4e67281c3f754d0696fbfdee0f3f1469/Article_2012-08-20-Books-Alex%20Morgan/id-7b236a6241dc47d28524a3195c225d57

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Infohub | Blog | Male contraceptive pill comes closer to reality

http://timesofindia.indiatimes.com/life-style/health-fitness/health/Male-cont...

Male contraceptive pill comes closer to reality Researchers have finally found a compound that may offer the first effective and hormone-free birth control pill for men. The new study shows that the small molecule makes male mice reversibly infertile without putting a damper on their sex drive. When the animals stop taking this new form of birth control, their sperm rebound and they are again able to produce perfectly healthy offsprings.

?This compound produces a rapid and reversible decrease in sperm count and motility with profound effects on fertility,? James Bradner of the Dana-Farber Cancer Institute, the lead author of the study, said.

A male birth control pill hasn?t been easy to come by in large part because of the challenge of getting any drug across the blood:testis barrier, where it can reach the sperm-generating cells. That lack of contraceptive alternatives for men is partially responsible for the high rate of unplanned pregnancies. Despite the unsatisfactory options for male contraception, nearly one-third of couples rely on male-directed birth control methods.

Known as JQ1, the compound developed in the Bradner lab works by targeting a testis-specific protein called BRDT that is essential for fertility.

Read more

Read the journal article published by Cell here

Related posts:

  1. New test raises hopes in global HIV/AIDS fight
  2. The Stories Behind the Statistics: Why is access to contraception important to young people?
  3. AIDS high on Clinton Africa agenda
  4. Healthcare sees emerging future in frugal innovation
  5. India witnesses sharp decline in HIV cases

Source: http://news.medicinesinfohub.net/2012/08/male-contraceptive-pill-comes-closer-to-reality/

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Effective Arlington Family Dentistry Services | ArticleBro.com

Arlington family dentistry delivers a selection of services to provide cure for tooth pain. Sufferers may also get oral treatments to further improve the feel of their teeth. Dentists in the community highlight the significance of having a healthy lifestyle to help maintain a good set of teeth. Dentists continually advise their patients that oral issues may quickly worsen if left untreated. A few dental solutions might be pricey due to intricacy of the treatment and machines used. Family dentistry covers both basic and complex dental operations.

There are lots of good points to getting Arlington dental care. Patients who undergo dental emergencies like incurring chipped or damaged tooth could easily have the needed treatments. People who want to look more youthful by enhancing the look of their teeth may go for aesthetic dental operations. Some procedures that come under this type are teeth whitening and dental implants. Patients who experience difficulty accomplishing simple tasks such as slumbering and eating may also get corrective methods. This improves the efficiency of teeth. Before giving the appropriate solutions, the dentist performs an over-all check-up. This may help the dentist discuss the root of oral problems and create sound treatment plan. Your tooth doctor will assure you receive good dental treatment.

Here are some well-known therapies your dentists may present:

-Basic Oral Cleaning Services

This is part of the basic check-up deal in many Arlington family dentistry. The dental professional takes a minimum of an hour and Thirty minutes to perform this procedure. The very first thing your dentist is going to do is examine your teeth. With the latest tools, he or she will take an x-ray and check for any cavity or plaque build-up. If they see or recognize dental problems, they will treat parts of teeth by removing contaminants. This particular service typically includes a thorough assessment of the gum condition. Family dentistry services may also include tips on proper dental care.

-Dental Crowns

This procedure can help patients who have low self-esteem because of cracked, broken or chipped teeth. Dentists make use of crowns to restore teeth to healthy and natural-looking ones. What?s good about this procedure is it restores the teeth?s structure, functionality, and strength. Cosmetic dentists ensure that the crowns will match perfectly. Crowns must function as normal and healthy tooth. Dental crowns are excellent dental solutions which will protect the tooth from further damage.

Dental professionals make use of metal or porcelain pressed fused to all-porcelain crowns. The majority of dentists will advise all-ceramic crowns since it has accurate color-matching system. This allows the dentists find the appropriate tone of porcelain to combine with natural teeth. Crowns are generally sturdy and long lasting. They could last for a long time with good care.

-Teeth Bleaching

After a rigorous evaluation, your dentist Arlington may check if you are a good candidate for this type of dental treatment. This treatment may correct discoloration caused by smoking and consuming foods that cause staining. Teeth bleaching may remedy brown and yellow staining in the teeth.

Source: http://articlebro.com/2012/health-fitness/effective-arlington-family-dentistry-services/

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the interesting replacement personal injury law firm

Misconceptions sdinjury.comwill almost allways be presently there in your case. Concentrating on positively each and every variety of legislations, a personal injury attorney grips occurrences that fall under tort laws. All of these circumstances feature doggie attacks, lacerations, motor vehicle collisions, damage regular through the job, as well as other examples than a personal injury lawyer can handle. Moreover know as a good ?plaintiff lawyers,In a personal injury lawyer has gotten your current team to locate the wrongdoings belonging to the various other special event on earth do you could possibly get the particular pay everyone should have out of your profits / losses. Accident lawyers likewise conform to rigorous principles connected with authorized integrity while confronting their potential customers. And the regulations are going to can vary according to the express they may be throughout, the fundamental rules associated with do believe that a lawyer has to knowledgeably evaluate legalised counts and workout expertise in virtually any legal issue tackled. for that reason,los angeles motorcycle accident attorney accident lawyers pay clients a responsibility connected with care and even confidentiality and should work to

safeguard their own clients? desires plus protection under the law. It is well known the fact that collisions are sure to come to pass, Inventors damaged in the collision whether it was on the task, in a vehicle, with a home business, as well as anywhere else ( blank ) your existing injury lawyer should battle to provide every bucks a person are worthy of just for medical related price ranges, dropped money paycheck out of your job, and also pain and suffering from your collision. If you are injured within a mishap or even have an acquaintance who may have experienced an accident just recently in addition to sustained damage, don?t be

hesitant to research help from an injury attorney in your area. They?ve been furthermore there to combat by your side plus guide anyone in condition you enter that include showing you will with advice, legal counsel, as well as medical help as you desire. An injury lawyer delivers the consideration and concern because of their clientele compared with every other los angeles car accident attorneyattorney at law.

Source: http://www.pembermuseum.org/the-interesting-replacement-personal-injury-law-firm/

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Meditation reduces loneliness

ScienceDaily (Aug. 14, 2012) ? Many elderly people spend their last years alone. Spouses pass and children scatter. But being lonely is much more than a silent house and a lack of companionship. Over time, loneliness not only takes a toll on the psyche but can have a serious physical impact as well.

Feeling lonely has been linked to an increased risk of heart disease, Alzheimer's disease, depression and even premature death. Developing effective treatments to reduce loneliness in older adults is essential, but previous treatment efforts have had limited success.

What to do? Researchers at UCLA now report that a simple meditation program lasting just eight weeks reduced loneliness in older adults. Further, knowing that loneliness is associated with an increase in the activity of inflammation-related genes that can promote a variety of diseases, the researchers examined gene expression and found that this same form of meditation significantly reduced expression of inflammatory genes.

In the current online edition of the journal Brain, Behavior and Immunity, senior study author Steve Cole, a UCLA professor of medicine and psychiatry and a member of the Norman Cousins Center for Psychoneuroimmunology at UCLA, and colleagues report that the two-month program of mindfulness-based stress reduction (MBSR), which teaches the mind to simply be attentive to the present and not dwell in the past or project into the future, successfully reduced the feelings of loneliness.

Remarkably, the researchers said, MBSR also altered the genes and protein markers of inflammation, including the inflammatory marker C-reactive protein (CRP) and a group of genes regulated by the transcription factor NF-kB. CRP is a potent risk factor for heart disease, and NF-kB is a molecular signal that activates inflammation.

Inflammation is a natural component of the immune system and can help fight a wide variety of bodily insults, ranging from infections to a whack by a hammer. But chronic inflammation is now known to be a primary player in the pathology of many diseases and psychological disorders.

"Our work presents the first evidence showing that a psychological intervention that decreases loneliness also reduces pro-inflammatory gene expression," Cole said. "If this is borne out by further research, MBSR could be a valuable tool to improve the quality of life for many elderly."

In the study, 40 adults between the ages of 55 and 85 were randomly assigned to either a mindfulness meditation group or a control group that did not meditate. All the participants were assessed at the beginning and the end of the study using an established loneliness scale. Blood samples were also collected at the beginning and end to measure gene expression and levels of inflammation.

The meditators attended weekly two-hour meetings in which they learned the techniques of mindfulness, including awareness and breathing techniques. They also practiced mindfulness meditation for 30 minutes each day at home and attended a single daylong retreat.

These MBSR participants self-reported a reduced sense of loneliness, while their blood tests showed a significant decrease in the expression of inflammation-related genes.

"While this was a small sample, the results were very encouraging," said Dr. Michael Irwin, a professor of psychiatry at the Semel Institute for Neuroscience and Human Behavior at UCLA and director of the Cousins Center. "It adds to a growing body of research that is showing the positive benefits of a variety of meditative techniques, including tai chi and yoga."

Just last month, for example, Dr. Helen Lavretsky, a UCLA professor of psychiatry and a Cousins Center member, published a study showing that a form of yogic meditation involving chanting also reduced inflammatory gene expression, as well as stress levels, among individuals who care for patients with Alzheimer's disease.

"These studies begin to move us beyond simply connecting the mind and genome, and identify simple practices that an individual can harness to improve human health," Irwin said.

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Story Source:

The above story is reprinted from materials provided by University of California - Los Angeles. The original article was written by Mark Wheeler.

Note: Materials may be edited for content and length. For further information, please contact the source cited above.


Journal Reference:

  1. J. David Creswell, Michael R. Irwin, Lisa J. Burklund, Matthew D. Lieberman, Jesusa M.G. Arevalo, Jeffrey Ma, Elizabeth Crabb Breen, Steven W. Cole. Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, Behavior, and Immunity, 2012; DOI: 10.1016/j.bbi.2012.07.006

Note: If no author is given, the source is cited instead.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of ScienceDaily or its staff.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/most_popular/~3/0l_vMLfYhJw/120814213630.htm

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