When we start to make a aerobic activity - or even anaerobic, but aerobics has more impact on it - maybe this is already the first curiosity of the video, right. An exercise in weight training also improves your VO2 max. We have several adaptations physiological events that happen in our body to try to control this, because for the our body, if we are running, in a way striving is merely out of a need to survival.
As our body struggles to survival, it will generate adaptations to make it more efficient so that you face these adversities, then this is what the training principle is. And today we're going to talk - until the end of this video you’ll be sure of that - what is the maximum VO2. You know what it is?
What does it mean? VO2. Where did all this come from?
How do I get better? What is the most efficient way? O that this will benefit me in hypertrophy muscle, among other things.
So 10 or 15 minutes to resolve this issue. Already click on Like, subscribe to the channel, because today there is a good thing. When you do a physical effort, you notice some things, so why example, your heart beat faster.
And you start to hyperventilate, then you get . . .
And these two maneuvers happen just to put more oxygen into the body and carry the oxygen, because it’s no use just putting inside if it doesn't get where it should. When you go into fatigue, you mean the what? That this amount of oxygen entering and going to the places was not enough and then you fatigue, that is, you decompensation.
When you make a activity of this type is called anaerobic, without the presence of oxygen from compensated way. And when she gets compensated, that you can sustain for a long period, is an activity aerobics. So the more oxygen you consume and being able to deliver, the more efficient the their conditioning to a condition adverse placed.
That's why you improving the maximum VO2 will happen a improvement in the performance of your weight training too. On a monoarticular exercise maybe you don't notice. I'll make a concentrated donut, okay, I'm doing it calmly .
. . Only "Including, Leandro, as if executing a concentrated donut "When you have a question, always put here "Leandro Twin" plus the theme at the front - Leandro Twin + concentrated thread execution - you'll watch the video.
When will you do it, coming back now here . . .
When you are going to do a squat, you realize that it demands a lot, so in the squat you are hyperventilating, the heart accelerated. If you have an income best of VO2 max, you will achieve yield more in the squat and hypertrophy more, so in multiarticular exercises is extremely welcome a good aerobic conditioning - that's why aerobic in Bulking and Cutting, and has the explanation here again. That's why I'm saying: if subscribe to the channel, click on Like, because there’s something cool here, I work hard for it.
VO2 = maximum oxygen volume I I can put it in my lung and deliver, that's what VO2 max is. The maximum VO2 he is trained and also untrained. This matters when you discontinue the effort, you lose that capacity.
We remember that always, as in amount of muscle mass, VO2 maximum also has a genetic load. So you realize that there are people going train, but they will not reach the level of a marathon runner, just like there are people going train and will not reach the level of a bodybuilder, at a professional level. AND when I speak professional, I am wanting to use it professionally, like this .
. . World champion, got it.
You can be a marathon runners, anyone can, but for being the best marathon runner in the world is not just training, they have genetics. Back here in aerobic and anaerobic, there is something called Anaerobic Threshold. What is this threshold?
That's when you come in aerobics, you're compensated here, I'm getting breathe what I'm struggling with, suddenly from now on I don't with you more, so it's a matter of time for me to go into fatigue. When you are doing work for maximum VO2 increase, you increases this threshold. That's where the new, this is where the cool thing comes from.
"So, I mean, my anaerobic threshold change the stage? "Yes! So you get more time holding on to a activity that you couldn't do before.
That’s why it’s important in bodybuilding you have good aerobic conditioning too, right? Remembering that weight training is also going explore that. It alone also improves your VO2 maximum.
You will see more benefits, for sure, in an activity properly aerobics because that's exactly where the we are. So an individual will, perhaps, start walking. Beauty.
When it starts running at some point he decompensates, then 5-10 minutes he can't take it anymore. As you train this will improving. This also happens in short-term activities so I'm going do about 100 meters.
Maximum VO2 also interferes. It's because I'm saying all this, right? You, who are my viewer or my student, "Why are you telling me all this threshold?
Why is this: what is the best way to do you improve your VO2 max? And when you work above the aerobic threshold. Only you will put the following to me "Leandrão, so it means that the weight training is the best for us to increase the maximum VO2 "Why?
" Because I work at the anaerobic threshold, I put on the threshold, just like you just speak" So . . .
it's not. Do you know why? Because you have that working above the anaerobic threshold, but for a larger space.
For a short space you don't have that much impact, you things will work better anaerobic that will result from this exercise. So what does that mean? I mean that the easiest way for you improving maximum VO2 is working above the anaerobic threshold, that is, a decompensated activity that will arrive in fatigue, but it will take some time to that.
And what is this activity? It's Hiit. When you work far below that you have little chronic adaptation functional exercise, that is, a delayed adaptation of improvement.
Fasting aerobics = terrible to improve VO2 max. "So fasting aerobics is good? "for VO2 max, not to trap fat all right, it’s going to burn calories, okay.
"An aerobic activity, that is nearby this threshold, is it good? "It is good. Will it improve?
It will get better. Now, how about if I stayed two minutes in my anaerobic injunction maximum? Then I went into fatigue.
When go into fatigue, instead of stopping the activity, I would do something with less intensity. So take a lighter run or even a walk. He would hold the heartbeat up there, only not I was going to let him fall there to rest, but not so high to get it back and then I go back to do it again.
What activity is this? It's Hiit. So, scientifically proven, Hiit is that you will create this as quickly as possible adaptation.
There are several Hiit protocols. The more efficient are going to be the ones that will sustain at least 1 minute to up. So we have some you do 20 seconds at its maximum and 40 seconds more slowly.
This to improve VO2 max is not that cool, right ? ! It can generate an excellent case, it can be sensational for body composition, but for that it changes a little bit the history.
So the very good pace protocol is: one minute at its maximum. Right? It is a minute slowly.
You go work going into fatigue and when you go into fatigue you will not rest, you're going to take a brisk walk. You will hold again The beat there in up because if you rest it falls as if whether in bodybuilding, you have to hold on. You will increase the density of your workout.
After you come back again and stay on that. We have others protocols, like two minutes at most, but then you say "But I can't do 2 minutes" But it's at its maximum, so you can do it. You will do a speed smaller you will go into fatigue more or less with two minutes, with three minutes and you slow down more again for a minute.
"I can do where? "on the treadmill, on the bike, on the street, where you want. Any type of aerobic is better, but if you want to improve a race for a physical fitness test, a TAF, you will running, going to do specific.
If you are a cyclist, remembering that cyclist is not the guy who does an anabolic XX cycle, is the guy who pedal - twice that bad joke, right. You encourage, the guy feels safe to come and talk nonsense. If you are a cyclist, you will do on a bicycle, Perfect?
Ergometric or not. ever specific to the modality. It's all part of your goal now.
What is the your objective? "My goal is hypertrophy and in the background the increase in maximum VO2 for some activity that I like "So you will set up your plan for this. If it is the other way around?
"No. My plan is VO2 max, hypertrophy is in the background or not it's my plan " You will do a lot more training facing that, so every day you will train, you will avoid doing overweight exercises, "I'm going to do only twice a week ". It all depends than you want for yourself.
We know more or less than an hour, an hour and a half physical activity per day is possible for most people, with a certain volume and intensity, so if you want to improve the Maximum VO2, more time for this and less for bodybuilding. if you want the opposite, vice versa, and so we go. You do not need to use Hiit to improve maximum VO2, but in fact it has been shown to be most efficient.
And we also have some strategies for improve performance in a way overall, so I can have the same maximum VO2 and yield more in an activity. "How I will do that, Leandro? "With the power-to-weight ratio.
I'll give you an example: a truck has 500 horses and a cool car has 200 horses, but the car travels a lot on front of the truck, a 200 horsepower car even more. "But here are 500 horses" Yes, but here it weighs 4-5 tons. In this case the car will weigh a ton and half, you know?
Weight-power. So you have a lot of power, but you have too much weight. You can improve your performance not increasing maximum VO2 and decreasing their weight, and even that weight also involves muscle mass, because muscle mass is weight, right?
Of course if you weigh 100 kilos of muscle and fat mass, with muscle mass you will yield more, but if you weighed it, with the same maximum VO2, 70 kilos with muscle mass, you would yield even more than the 100 guy, perfect? So much what bodybuilding to slow down, it puts weight on the business, so a weight reduction diet can be well also coming to improve your performance without increasing the maximum VO2, although during this journey you it can also improve VO2 max. We have to remember that, just like hypertrophy, the best way to improve VO2 maximum is with the presence of carbohydrate in the diet, right?
So a diet hypocaloric will slow down of your maximum VO2 gains, but it may be necessary, and a more interesting general context, already that by reducing weight you also increase the yield. Caffeine can be used and it’s very good. Teacrine can be used, and is very good.
A pre workout, a thermogenic, ball show, now we we have two substances that are really impactful for the improvement of maximum VO2. Very impactful. And they are in a way new feature, since when you talk about studying a nutrient is talking about studying nutrient from 1930s, 40s, now there are things from 10 years ago, so are very recent, which is the case of GW-501516, and the SR-9009, which is nothing more than what a popular name Cardarine and Stenabolic.
These two substances greatly improve aerobic efficiency and is fast. If you take a business quality, and here there is a lot of fraud because the product is expensive, but if you take a quality product you will experience an increase in income from quickly. Some people more sensitive people will notice an improvement soon 1-2 days of use, a good thing punctual, and people less sensitive people will realize that with the stacking this will improve a lot.
So, more or less speaking, all world will feel, until about ten days, a significant improvement in your income aerobic with Cardarine or Stenabolic, you can even combine the two. "Leandro Twin, I would like to understand more about Cardarine, which way is it, which is different from the way of caffeine, isn't it? Because if I didn't drink caffeine, took pre-training "Yes, it's different.
Who is already subscribed to my channel already knew this here, O. That's why I speak, subscribe on the channel, click on Like, this is very important for you and me, for us, for all of us. But there is this video here, everything about Cardarine, perfect?
So stay with this video.
