What are the normal ranges of VO2 max for men and women?

The norms for relative maximal oxygen uptake will vary depending on the age and gender of the individual. For a male between the ages of 18-25, the ranges for relative maximal oxygen uptake would be, very poor < 30(ml/kg/min), average 42-46(ml/kg/min) and excellent >60(ml/kg/min). For a female between the ages of 18-25, the ranges for relative maximal oxygen uptake would be, very poor < 28(ml/kg/min), average 38-41(ml/kg/min) and excellent >56(ml/kg/min). In comparison, the relative maximal oxygen uptake for a male between the ages of 56-65 would be, very poor < 20(ml/kg/min), average 26-28(ml/kg/min) and excellent >37(ml/kg/min).

What causes abdominal cramps when we run?

Most physiologists agree that moderate to intense exercise affect intestinal absorption and blood flow to the gut. Since substances must be absorbed from the intestinal wall into the blood, reductions in blood flow suggest fewer opportunities for absorption. Abdominal cramping is an indication of an interruption in oxygen (and hence blood supply) to the gastrointestinal area when the body prioritizes oxygen to the working muscles instead of the gastrointestinal area.

My husband plays golf twice a week and he experiences pain in his elbows regularly. What is the cause of this problem and what can we do about it?

Medial epicondylitis in the trailing arm and lateral epicondylitis in the leading arm are very common elbow injuries in amateur golfers. Two major causes of the problem are excessive grip tension and overuse. Proper grip tension optimizes the function of the forearm muscles, allowing for a smooth, rapid pronation and supination of the forearms and reduced stress on the wrist flexor and extensor tendon insertions at the elbow. Unfortunately it is usually the biomechanics of the swing that is the cause of the problem and common therapies like medial counterforce braces and larger club grips have not been proven to be effective. Improved swing mechanics can bring relief. If the swing is too steep, the hands and wrists overcompensate to position the head for ball impact, increasing the risk of hitting a fat shot which transmits decelerative forces to the hands, wrist and elbows. Equipment adjustments may also be beneficial. Graphite shafts are more flexible than steel shafts and will reduce the vibrations from hitting fat shots.

I was wondering what the proper age is for children to being working out and what type of exercises they should begin with.

Preadolescent boys and girls can significantly improve their strength with resistance training. Unlike adults, neurological factors, as opposed to hypertrophic factors, are primarily responsible for these gains. Once adolescents occur, testosterone levels in boy’s increases from 20-60-ng/100 ml to 300- 600 ng/100ml. Girls’ testosterone levels stay at 20-60 ng/100ml. Considerations for program design should be that the child is first emotionally mature enough to follow directions. Consent and medical clearance should be obtained. The best approach to designing a program is to establish a repetition range from 8-12 and then determine by 1RM-chart extrapolations the appropriate load to use. Workouts should not occur in succession but allow 1 to 2 full days between workouts. Multiple joint exercises can be used but the focus should be on from and technique rather than weight lifted. Guidelines: Warm-up and stretching should be performed before resistance training. Begin with light loads to allow for appropriate adjustments to be made. Increase loads gradually (5 -10%) as strength improves. Two to three non-consecutive workouts are recommended. Finally encourage the kids to drink plenty of water, before, during and after exercise.

How does running affect flat-footed people?

Flat foot, commonly referred to as a pronated foot, is characterized by excessive motion. That means the foot is loose and "gives" too much under the weight of the body, thus appearing flat when bearing weight. The tibialis posterior is the primary muscle responsible for maintaining the arch of the foot when you bear weight on the feet. But we already know that the pronating arch tends to collapse under load. So what's happening is a tug-of-war between the collapsing arch and the tibialis posterior with each step. Over time, the collapsing arch wins the war. Due to the excessive forces in the tibialis posterior, the muscle's origin begins to be pulled away from its attachment on the tibia. Obviously very painful, a person experiencing this condition will generally feel discomfort on the distal medial (lower inside) aspect of the leg felt near the border of the tibia and the soleus muscle, near the midpoint of the leg. Keep in mind that the pain may not be isolated to one spot because the origin of the tibialis posterior covers a large area.

Can you please explain the benefits of Vanadyl Sulfate?

Vanadyl Sulfate is a compound designed to mimic the powerful effects of insulin. It is used in an attempt to boost strength levels and enhances gains in muscle size and strength. When insulin levels rise, especially in a post-exercise environment, carbohydrate metabolism is potentiated, and glycogen and protein synthesis is increased. What does this mean for a weight-training athlete? Simply put, by increasing the amount of glycogen being stored in the muscles, post-exercise fatigue recovery times are decreased. The scientific studies that have been done on Vanadyl Sulfate did not uncover any compelling evidence that cycling Vanadyl Sulfate can be advantageous, but many athletes do so anyway.

Can you please tell me about the product EcDyBOL by Pinnacle?

The herb Rhaponticum carthamoides contains a substance called 20-Hydroxyecdysone, which supposedly helps to increase protein production at the cellular level, and in turn help build muscle tissue. Its purported ergogenic benefits are that it can significantly increase muscle mass, while decreasing body fat in athletes who used it while exercising. No clinical research has been done in the US to support its purported benefits. I would rely on proper nutrition coupled with a progressive resistance training program and adequate rest over any supplement.

I have noticed that some people (including myself) sometimes become nauseous during leg workouts. Is there any explanation for this?

During exercise, blood flow patterns change. Through the action of the sympathetic nervous system, blood is redirected away from areas where it is not essential to those areas that are active during exercise. Only 15 to 20% of resting cardiac output go to muscle, but during exhaustive exercise, like leg workouts, the muscles receive 80 to 85% of the cardiac output. This shift is accomplished by reducing blood flow to the kidneys, liver, stomach and intestines, which cause the feelings of nausea associated with leg workouts. Also, the red blood cells which carry oxygen to the working muscles as well as the entire body gets diverted to the working muscles which leads to feelings of being light-headed due to lack of sufficient oxygen to other systems.

How will donating blood affect my training?

Your blood is composed of 55% plasma (of which 90% is water, 7% plasma protein and 3% other) and 45% formed elements (of which > 99% red blood cells, < 1% white blood cells and platelets). When donating blood, the removal of one unit or nearly 500 ml, represents approximately an 8% to 10% reduction in both the total blood volume and the number of circulating red blood cells. Since plasma is primarily water, simple fluid replacement returns plasma volume to normal within 24-48 hours. It does take at least six weeks to reconstitute red blood cells, which could be detrimental to aerobic endurance performance during this time.