How often, how hard, how long?

How often, how hard, how long?

How much exercise do we need? Here’s a quick guide – more or less applicable to any endurance exercise. The following graphs indicate the frequency, intensity and duration needed to increase your aerobic capacity – your cardiorespiratory fitness. These are sometimes...
The meaning of your VO2max

The meaning of your VO2max

Your VO2max Last week I explained how you could measure your own fitness level as your VO2max. Since you are not actually measuring the amount of oxygen you are absorbing from breathing, the figure is your “predicted VO2max” – but it is reasonably...
Energy expenditure, health and fitness

Energy expenditure, health and fitness

Another recap Total exercise dose can be calculated as MET minutes1 or MET hours. And one MET, or metabolic equivalent, is the rate at which energy is used by the body at rest. It is expressed in relation to body weight and is taken as 3.5ml of oxygen per minute per...
Energy Cost of Different Activities

Energy Cost of Different Activities

Measuring exercise dose Last week I explained the various ways of measuring dose of exercise and I gave some reasons for wanting to do so. For instance one use is to assess the balance between calories consumed as food and calories expended in physical activity. The...
Measuring the Dose of Exercise

Measuring the Dose of Exercise

Units of measurement There are many ways of measuring exercise dose and the the best unit of aerobic exercise is the Metabolic Equivalent or MET. This is a measure of the intensity of exercise or physical activity, not total dose. It reflects the rate at which oxygen...
OXYGEN UPTAKE AND  TRANSPORT

OXYGEN UPTAKE AND TRANSPORT

VO2 and VO2max A few points from last week’s Blog as a recap: 1. Aerobic exercise means exercise fueled by oxygen. 2. The  rate of oxygen usage is directly associated with the intensity of exercise. 3. The rate of oxygen use is usually expressed as millilitres...