Camel hump workouts hide Father Time’s scythe – Times News Online
Published on May 27, 2022 at 11:35 p.m.
In “Are You Fit for Your Age?”, Michele Olson, PhD, senior clinical professor of sports science at Huntingdon College in Montgomery, Alabama, tells WebMD’s Karen Asp that if you get fit and stay fit, you can have the health of someone 10-15 years younger. An algorithm created by researchers at the Norwegian University of Science and Technology (NTNU) to determine your ‘fitness age’, however, suggests that at least one 61-year-old has significantly improved Olson’s estimate. .
According to NTNU’s The Fitness Calculator, I am as fit as the average 24 year old. About a quarter of a century better than Olson’s estimate.
I’m trying to prove a point here – not to puff out my still not saggy albeit too small chest – so stick with me. This point of feeling younger and performing better than your age doesn’t happen by accident. It is the by-product of a long-term healthy life plan.
While mine has certainly developed a Rube Goldberg quality over the years, your plan can be kept simple. That’s why today’s title alludes to camel humps rather than VO2 max.
On the NTNU website, VO2 max — the maximum amount of milliliters of oxygen per minute per kilogram of weight your body can use during full exercise — is called the “most accurate” measure of overall cardiovascular fitness. The fitness calculator algorithm uses age, waist circumference, leisure time physical activity, and resting heart rate to estimate mine at 55.
The expected rate for a man my age is 40.
The difference between these two numbers makes my fitness age 37 years younger than my current age – and now you should see where all this information goes. For an explanation of what I like to call camel hump workouts and how they slow the inevitable decline in your VO2 max, along with some of the health benefits that come with it.
As a result of the HUNT1 and HUNT2 fitness studies, NTNU researchers promote a training design that can be applied to any type of aerobic activity that they call 4×4 interval training.
After a 10-minute warm-up, you gradually increase your effort for two minutes until you become out of breath. You then maintain a pace that makes it difficult to finish full sentences without gasping for two minutes.
A break of about three minutes follows, but this is not a complete cessation of activity. It’s a decrease in pace to a slightly harder pace than your warm-up to allow you to regulate your breathing and partially recover.
Repeat this hard/easy pattern three more times, finish with a five-minute cool-down period, and you’ve completed the type of workout that NTNU researchers have found to hide Father Time’s scythe – and help teens overweight to lose weight.
If you visit the NTNU website you will find their explanation of 4×4 interval training using heart rate numbers based on a percentage of your maximum heart rate. My version eliminates that since you can’t wear a heart rate monitor during cardiovascular workouts.
But if you wore one during such a workout and then uploaded the data, the print would look like – you guessed it – four camel humps.
So if you want to keep your aerobic workouts simple, frustrate Father Time, and maybe even shed a few pounds of fat in the process, create these four camel humps in two workouts every week when you run, ride, swim, hike hike or walk. .
Remember, the key is to increase the intensity to the point where you find it difficult to speak and to maintain that pace for a while. For someone who relies on feel rather than a heart rate monitor, using some kind of watch to time intervals and recoveries helps – or you can just count to 150 twice for the first and up 210 for the second.
Either way, a steady regimen of camel hump workouts will increase your VO2 max if you haven’t exercised regularly or decrease its inevitable rate of decline if you’ve exercised but only moderately.
The health benefits of doing so are not to be overlooked.
What NTNU researchers found by following the 37,000 participants in the HUNT1 fitness study through HUNT2 24 years later was a 21% decrease in the risk of dying from cardiovascular disease with each increase of 1 in the MET.
Don’t let MET confuse you. It is generally used to estimate energy production and calorie expenditure. A 5 MET workout for you, for example, requires your body to use about five times more oxygen than when you’re at rest.
Since METs are based on the same formula as VO2 max, my VO2 max score of 55 – as opposed to the expected score of 40 – reduced my risk of dying from cardiovascular disease by 90%. Plus, it also reduces my risk of dementia by 68%.