September Newsletter
Headlines:
· S&T NEWS
· CLIENT RECORDS
· Vo2 MAX: What is it and why is it important?
· Policy Reminders
S&T NEWS
WE ARE MAKING IMPROVEMENTS! WE ARE EXPANDING THE FOOTPRINT INSIDE THE CENTER AND WILL BE REARRANGING THE EQUIPMENT AND ADDING MOREIN ORDER TO BETTER THE TRAINING EXPERIENCE IN THE COMING WEEKS. WE ARE EXCITED ABOUT BEING ABLE TO BETTER ACCOMMODATE THE CLIENTS AND IMPROVE THE TRAINING WE PROVIDE. ONCE WE HAVE COMPLETED THE CHANGES IN SPACE, WE WILL LOOK TO ADD SOME ADDITIONAL EQUIPMENT.
Labor Day Weekend Hours:
Friday Sept 1st: First class @ 7:45am Last class @ 9am
Saturday Sept 2nd: Normal Saturday Hours
Monday Sept 4th: Closed
CLIENT RECORDS
Owen Gaffney Hexbar Deadlift 405 lbs x 3 Reps
Ashlynn Sells Hexbar Deadlift 155 lbs x 5 Reps.
Wayne Dahl Hexbar Deadlift 220 lbs x 8 Reps
Lexi Gao Hexbar Deadlift 105 lbs x 8 Reps
Don Briggs Barbell Bench Press 195 lbs x 3 Reps
Jack Shoemaker Barbell Bench press 195 x 3 Reps 405 Hex Bar x 3
Congratulations To Everyone and Keep Up the Great Work!!!
Notes From Jacques:
Vo2 max: What is it and why is it important?
There has been a lot of discussion about the longevity of late. Much of this has been generated around Peter Attia’s book Outlive. I have listened to most of his podcasts, and he has done an excellent job identifying many of the biomarkers associated with health span, longevity nutrition, and cardiovascular health within each of these areas of health he dives deep into how to measure and improve these measurements of health span and longevity. I think if you had unlimited time and money, motivation, and the ability to stop life from getting in the way. then you could probably make his recommendations work. However, your life may necessitate the need to determine how to get health changes with limited time and resources.
I have personally figured out how to effectively manage the important habits without unlimited time and money with an average of about 6 to 8 hours per week of exercise. If you have any questions let me know and I will be happy to share what I have learned over the years. One of the biomarkers for cardiovascular health that has been used with athletes, and recognized by many people in this space, is Vo2 max. I had mine tested about 20 years ago when I was actively racing my bicycle and again just recently. They put a mask on your face, and you slowly ramp up the exercise intensity and time until you cannot hold your heart rate at a level for a minute or longer. The test takes about 15 to 20 minutes.
Vo2 max is a measurement of the maximum amount of oxygen your cardiorespiratory system can deliver for one minute per kilogram of body weight. So, body weight, age, sex has an impact on the number. A higher number means that you can deliver more oxygen to the muscles. Think of it like a fire hose. Someone that has a bigger hose can deliver more water. This is the maximum oxygen potential. However, what is more important for sport is the ability to utilize the oxygen that is delivered. In other words, if the hose is pointed at you, how much water can you drink and how much is wasted.
Vo2max sets the upper limit of oxygen delivery. However, performance when Vo2 max is the same will be dictated by the efficiency of the muscles to utilize the oxygen being delivered. This is improved by capillary density, mitochondria density and capacity.
How can you improve Vo2 maximum?
You must first look at where you are starting from. You need to look at 3 primary areas of exercise to improve Vo2. One is to increase the size of your hose. This is working on the high-end intensity side of the exercise equation. The versa climber is an excellent tool for this. Our 30-minute class is a great way to do this in a coached environment. The other side of the coin is on the oxygen utilization, which refers to how much water is able to be swallowed. As an athlete matures this is the side where the greatest improvement can be made. These are low intensity steady tempo efforts. I call these conversational workouts. Some will call this Zone 2 training. During the training you could have a conversation when exercising, but eventually you may not want to keep talking. Efficiency can also be improved in the weight room. Improving strength, power and power endurance are all great ways to improve the efficiency of the muscle to perform at a higher intensity longer. As far as a health bio marker below are average Vo2 for age and sex. Higher Vo2 max has been associated with lower risk of cardiovascular disease, diabetes, all forms of cancer and better longevity. Most adults will range between 20 to 30 depending on age.
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