metabolism what it is and how to improve it

1. Metabolic Effects of
Interval Training
Luke Baumgartner, MS, CSCS, CPT, FMS

2. About Me - Education
 MS, Exercise Science (Biomechanics)
 Footwear Research – Vibram, Dockers, Adidas
 Lower limb mechanics –
 Injury Prevention - Knee OA, Shin Splints
 Movement Optimization – Running, jumping, Weight Training
 BA, Physical and Health Education

3. About Me - Work
 Metabolic Specialist & Clinical Innovation Leader
 Master Trainer & Director of Biomechanics
 Program Development
 PE Lecturer/Instructor
 Research
 Teacher, Coach, Athletic Director

4.  RevUp Team
 Health – nurse Practitioner
 Nutrition – Registered Dietician
 Fitness – Metabolic Specialist
Using digital platforms to give you control
of your most valuable asset… your
HEALTH!

5.  Team Approach
 Design and implement an individualized plan
 Assessments
 Health Data – Labs, Diagnoses, Medications, etc.
 Biometrics
 Metabolism
 Guided behavior change

8. Metabolism
 Your internal Furnace:
 Fuel – Energy (Stored and Eaten)
 Oxygen – From air (via blood)
 Fire – Energy expenditure
 Measurements
 Resting Metabolic Rate (RMR)
 VO2 Max/Sub-Max

9. Metabolism
 Resting Metabolism – Minimum energy for day
 70%+ of Daily Energy used
 Main Users
 How it’s Tested
 Estimation (Miflin-St. Jeor)
 Indirect Calorimetry *
 Direct Calorimetry

10. Metabolism
 Resting Metabolism – Minimum energy for day
 How long to change?
 What affects it?
 Eating Habits
 Frequency
 Quality
 Sleeping Habits
 VO2 Max

11. Metabolism
 VO2 Max – Max Energy Use
 Main Users - Muscles
 How it’s tested
 Indirect Calorimetry
 Maximum Work (estimation)
 Can be improved!!

12. Metabolism
 VO2 Max – Max Energy Use
 How long to change?
 What affects it?
 Energy production/availability
 Waste disposal
 Fitness
 How to change…

13. VO2 = mL/kg/min Calories = VO2 * Wt * 3.18
Metabolism – Units
 Oxygen per weight per time
 Compare person-to-person
 Estimation of energy used

14. Resting Metabolism VO2 Max
Metabolism – What’s “Normal?
 3.5 ml/kg/min  Varies with age & Gender
 Chart
VO2
Cals
3.5
2000
Per day
(180 lbs)
3552
5520
835
Per Hr of Exercise
(@ max)
1315475

15. Improving
Metabolism
 Energy Production/Availability
 Quality of Nutrition
 Accessible Energy
 Digestive System
 Muscles
 Fat
 Practice using energy transport

16. Improving
Metabolism
 Waste Disposal
 Exercise
 Increases blood flow
 Increases breakdown
 Requires rebuilding
 Deep Breaths
 Focus on breathing out
 Better exchange of gasses

17. Improving
Metabolism
 Fitness
 “Cardio”
 Overload Principle
 Improve to meet demands
 Fatigue limits exercise
 Weakest link in chain
breaks first
 Change Exercises

18. Improving
Metabolism
 Interval Training

19. 00:56:41
882
167 / 86%
191 / 98%
What a session! You significantly improved your
aerobic fitness and your ability to sustain high
intensity effort for longer. This session also
developed your speed and efficiency.
Time in zone
3%
25%
49%
20%
00:01:43
00:14:11
00:27:38
00:11:28
00:01:373%Very light 50-59%
92-100%
84-91%
71-83%
60-70%
Maximum
Hard
Moderate
Light
Zones
100% 00:56:39
Time in Zones
Training Benefit
hh:mm:ss
kcal
bpm / % of HRmax
bpm / % of HRmax
Science Behind the Zones
 Max Heart Rate
 Estimation
 Find during VO2
Max
 Oxygen Threshold
 Overload Energy
System
 Fat Burning

20. 4/12/2014
12:01 PM
LukeB8*
195
00:56:41
882
167 / 86%
191 / 98%
What a session! You significantly improved your
aerobic fitness and your ability to sustain high
intensity effort for longer. This session also
developed your speed and efficiency.
Intro60Session name:
Maximum Heart Rate:
Nickname:
Time:
Date: Calories:
Average Heart Rate:
Maximum Heart Rate:
Duration:
Time in zone
3%
25%
49%
20%
00:01:43
00:14:11
00:27:38
00:11:28
00:01:373%Very light 50-59%
92-100%
84-91%
71-83%
60-70%
Maximum
Hard
Moderate
Light
Zones
100% 00:56:39
POLAR CARDIO GX
TRAINING REPORT
Heart Rate Curve Time in Zones
Training BenefitTraining SummaryBasic Information
hh:mm:ss
kcal
bpm / % of HRmax
bpm / % of HRmax

21. Energy Consumption (in workout)
 Local Energy
 Stored within muscles
 Increases with fitness
 Foreign Energy
 Mobilized from other areas
 Stored Carbs
 Stored Fat
4/12/2014
12:01 PM
LukeB8*
195
Intro60Session name:
Maximum Heart Rate:
Nickname:
Time:
Date: Calorie
Averag
Maxim
Durati
Heart Rate Curve
TraininBasic Information LukeB8*
195Maximum Heart Rate:
Nickname: Maxim
Heart Rate Curve

22. Science Behind the Zones
4/12/2014
12:01 PM
LukeB8*
195
00:56:41
882
167 / 86%
191 / 98%
Intro60Session name:
Maximum Heart Rate:
Nickname:
Time:
Date: Calories:
Average Heart Rate:
Maximum Heart Rate:
Duration:
POLAR CARDIO GX
TRAINING REPORT
Heart Rate Curve
Training SummaryBasic Information
hh:mm:ss
kcal
bpm / % of HRmax
bpm / % of HRmax

23. Energy Consumption (post-workout)
 Rebuilding/Renewing
 Stored within muscles
 Increases with fitness
 EPOC:
“Excess Post-Exercise
Oxygen Consumption”
 Afterburn
 Mobilized from other areas
 Stored Carbs
 Stored Fat
vs.

24. Detraining Overtraining
How Often?
 2x as fast
as gains
 Slippery
Slope
 Not enough
recovery
 Cannot
Improve
 Injury Prone
Sweet Sport
 Maximum
Gains
 Feel Great
 Thirsty for
more

28. RMR Calculator
 RMR from Calories
Body Weight (Pounds) RMR BW (kg) Cals/Day
147 3.71 66.818 1785
 Calories from RMR
Body Weight (Pounds) Calories/Day BW (kg) RMR
135 1900 61.364 4.3

29.  20f 37.8 30f 36.7 40f 34.5
50f 31.4 60f 28.8 70f 27.6