How effective is metabolic testing and how should athletes use it? The most important benefit of true interval training = An increase in the metabolism - overload. “The Truth About Fat Burning” is not how much you burn during your workout, but what your body is doing for the rest of the day.
3.
To improve performance in work, life and
sports.
To improve health by reducing cardiovascular
risk factors (i.e. body composition, blood lipid
profile, blood pressure, etc.).
To reduce mental anxiety.
Weight Management
4. Many of my clients don’t feel as if they are overtraining because they are not doing as much as
they used to do. Over-training is training too
hard or too often for the amount of rest and
nutrition that your body has had. You might not
be training as hard, but you also might not be
eating as well and resting as much as you were
in the past.
5.
Ventilatory/ Anaerobic Threshold Detection
Heart Rate Training Zones
Heart Rate Recovery
Power Output
Est.VO2 Measurement
Caloric Burn Rate
8. Most Common Problem = Legs
Example: Professional Hockey Player
1 Day Before Training Camp
VO2 @ AT- 27ml/kg/min
VO2 @ Peak- 43ml/kg/min
2 Min. Recovery 146 bpm
Watts- 440
4 Months Into The Season
VO2 @ AT- 38ml/kg/min
VO2 @ Peak- 45ml/kg/min
2 Min. Recovery 143 bpm
Watts-380
CARDIO IS GOOD, BUT HIS LEGS ARE
STARTING TO DECREASE.
10. Where did it come from?
“I’ve kind of laughed about it over the years,” Dr.
William Haskell (developer of 220-age heart rate
formula) said. “The formula,” he said, “was never
supposed to be an absolute guide to rule people’s
training. But,” he said, “it’s so typical of Americans to
take an idea and extend it beyond what it was originally
intended for.”
- The New York Times 4/24/01
11. CONCLUSIONS AND RECOMMENDATIONS
Based on this review of research and application of HRmax prediction, the following
recommendations can be made;
Currently, there is no acceptable method to
estimate HRmax.
12. 40 Yrs. Sedentary
40 Yrs. - 20 Yrs.
Exercise
220 – Age = 180
220 – Age = 180
Fat Burning or 65% = 117
Fat Burning or 65% = 117
Cardio Training or 85% = 153
Cardio Training or 85% = 153
ARE THEY REALLY THE SAME??
13. 40 yr 40 RHR
40 yr 70 RHR
220 – Age = 180
220 – Age = 180
180-40 RHR= 140
180-70 RHR= 110
85% = 119
85% = 93.5
119+ 40 RHR = 159
93.5+70 RHR = 163.5
Do you really want to push
them??
14. Age Predicted
What about fitness level and
genetics?
Percentages
No set percentage from
Anaerobic Threshold to Peak.
15.
16. VT/ANAEROBIC THRESHOLD
The point at which the body metabolism changes
from Aerobic to Anaerobic. During an exercise test,
it usually is associated with sudden increase in
breathing, increased fatigue, burning in the muscles
and production of carbon dioxide greater than
consumption of oxygen. 80-85% MHR
Used for HR zones
17.
18. ( OXYGEN CONSUMPTION)
The amount of oxygen the body uses during
exercise. This number is expressed in milliliters
per kilogram of body weight per minute
(ml/kg/min). The higher the number the
greater
the potential. Close to 95% MHR?
Top of HR zones
19.
20. TRUE INTERVAL TRAINING
This is a training technique that alternates
between short intense exercises effort with
periods of ―TRUE‖ Recovery. This will take
you from 65% of max heart rate to 95% and
back to 65%.
21.
Aerobic System- Aerobic exercise is the ability
of the body to take oxygen from the
atmosphere, into the lungs, transfer it into the
blood, and then pump it to the working
muscles where it is utilized to oxidize
carbohydrates and fats to produce energy.
Anaerobic System-Anaerobic fitness is the
ability of the body to produce energy by
metabolizing carbohydrates in the absence of
oxygen.
Anaerobic Threshold-Anaerobic threshold can
be defined as the point where, as intensity
increases, a person shifts from aerobic
metabolism to anaerobic metabolism.
22. RER and Percent (%) Calories From
Fats and Carbohydrates
RER
% Carbohydrates
% Fats
0.71
0.75
0.80
0.85
0.90
0.95
1.00
0.0
15.6
33.4
50.7
67.5
84.0
100.0
100.0
84.4
66.6
49.3
32.5
16.0
0.0
RER=VCO2/VO2 Measured During Rest Or Steady State Exercise
From: Physiology of Sport And Exercise, by Wilmore J.H. and Costill, D.L.,Human
Kinetics, 1994, pp106
23. Most client stay in one of two zones:
65% MHR “old fat burning zone” which will burn:
Small amount of calories -82 in the average 150 lb. person
41 calories could be from fat
They are aerobic!
Great for a base
Energy- higher
fat to carbs
24. Other zones clients stay in is around 85% of
MHR or near AT:
Burn more calories -157
but maybe only 10 calories could be from fat
Close to AT
Energy
Mainly carbs
Good for
Endurance
25. 150 lb person riding for 30 minutes during True Intervals
at 65% to 92% and back to 65% of MHR will burn:
173 Calories
50 calories could be from fat
RER of .85- 1.1
Carbs
different intervals
29.
5-60 sec:
1-4 min:
Acceleration power, jumps, full-on sprints, leg
strength
Intensive intervals, anaerobic power
5-10 min:
Extensive intervals, aerobic power
30.
Full recovery
Use when maximum power output for each interval
is desired
Useful for developing leg strength and maximum
speed
31.
Partial Recovery
Develops the body’s ability to tolerate lactic acid and
lactate build-up
Useful for raising anaerobic threshold and
physical/mental tolerance to lactate
32.
Normal cadence (90 RPM):
Fast cadence (110+ RPM):
―Normal‖ interval training
Use faster cadence to develop leg speed
Short duration—60 sec or less
Slower cadence (50-60 RPM):
Develop leg strength
Usually done on slight uphill
33. How do you quantify your work?
Heart rate monitor
Power meter
34.
35.
36. Workout Goals
What is the Goal of the workout?
Improve Heart Rate Recovery
Increase Cardio Strength
Increase Leg Strength
Increase Endurance
Or just recover
37.
Workout Goals
Improve Heart Rate Recovery
Better recovery- stronger heart
Can do more work more often
As fitness improves, shorten recovery times
38.
39.
40.
41.
Workout Goals
Increase Cardio Strength
Improve AT
Can do more activities- longer
Increase metabolism- burns calories
Go faster (do more wattage) at the same heart rate (effort
level)
42.
43.
Workout Goals
Increase Leg Strength
Burns more calories
Cross training
Increase metabolism
More strength = more power = faster sprints
44.
45.
Workout Goals
Increase Endurance
10k- 5k runs
½ or full marathon
Tri-athletes
Mainly green and yellow zone for time first
Use other goals to improve weakness
46.
Progressions
Work toward a goal, 4-8 weeks
Start slow and build the base, or recovery start
Great for all levels
Base off Quick Reference and test scores
47.
48.
The most important benefit of true
interval training = An increase in the
metabolism - overload.
―The Truth About Fat Burning‖ is not
how much you burn during your
workout, but what your body is doing
for the rest of the day.
Cardio goal: Today? Long term?
Notes de l'éditeur
These are the common goals the industry talks about but do we really address them with steady state training. These are important benefits but the old 3x a week for 30 min. is just not enough
The biggest concern – how do we put the ESD in with everything else and not over train. This is why we use HR and power output to monitor clients.Stress overtraining is not just the amount of work but also nutrition and restTalk on Aging Athlete, Recovery, Fatigued athlete publication
Why we assess our clients is not a pass/fail but to see what part of their fitness program needs work.-VT/AT is to help determine personal HR zones- not age predicted formulasHR recovery is important for overtrainingPower output is also for over training and to be monitored during each workout through watts, speed, distance or timeVO2 #s just to give us a reference of where they should be at based on their sport and ageCan determine caloric burn to help with weight loss or weight gain. Work closely with Nutrition team…talk on my metabolic program
Again not doing a test just for numbers but to create personalized zones and a progression for each clientIn Mentor I we talk about the first two phases of ESD programming Base and Interval. The other 3 are discussed in Mentor II- Linear, Multi-directional and Sport Specific
When doing any assessment you must use that assessment or parts of it to re- assess throughout the program. We use HR recovery and power output daily and re assess when possible based on the client and the time they are with us.
Example of a hockey player pre-season and 4 months laterNotice the AT and peak went up which is good and well the HR drop a littleNot a big change because that is not the goal during the season but endurance did improve The concern is legs ( watts ) decreased Shows the assessment is more than just VO2 – cardio was OK but legs are the concernIf they stay on the current ice time and practice pace they will not have anything left for the payoffsThe importants of the test and retest to have them peak at the right timeHave u defined ur season? Race schedule? Peaking at right time, right race?
Everyone has seen these old HR charts
Did they know where they came fromThis is our industry no true science We need to create zones from VO2 testing or make adjustments using a formula
Looking at over 20 studies the conclusion was……
Example of 2 40 year olds and how the formula will give them the same zonesCan work or be off by 30 beatsThis is why we use the iMett
Some people like to use resting HR in their formula. Still has problems because all formulas use a %. In this case we would have someone with a good resting HR of 40 training at a lower at AT than someone with a poor RHR of 70. All formulas have an error
Reason for the errors is due age predicted- genetics plays a big partAT is not always 15% for peak- from imett we will see it being 5-30% different. This will help use determine what type of training they need
Just picture of the test in case they didn’t see one
Are zones are based off AT- can’t feel it we see it with the rise in VE
Four graphs to determine ATMain one is upper left- VE/t. looking for a sharp increase in VE. Beginning of test there is a build up of lactic acid, by-product of LT is CO2. To get rid of the CO2 you must increase your VE. That is how we pick AT- WassermanUpper Right- VE/HR. On a lot of tests you will see the increase the same as VE/t graph. But some times the VE/T is hard to read so this graph might help.Lower Left- HR/t this graph is not used often because HR is not a good indictor of AT. It is a back up if something goes wrong with the VELower Right- watts/t this is used to confirm the top graphs. The sharp increase must be in the linear part of the green line- not at the beginning where the workloads increases too quickly ( during warm-up), may be a loose sign of failure
The other number we used to create the HR zones is the peak or end of the testThe goal is to find a number they can repeat and do intervals at. The peak is something they will repeat many times during there workoutMax HR is to failure and no help to us. I don’t next a max and guess at % below it for zones. I will us the peak and AT to determine the 3 HR zonesDuring the test you can determine the peak one of 3 ways1. the client says they can’t go on 2. the client’s form breaks down- no reason to training with bad form 3. the VE will flatten out on the testing graph- this is a good test and the client can handle high end intervals
Getting the HRs is only the first part of creating a planWe have to understand the energy systems to create interval training
Interval training is not just doing 1 min sprintsWe have to recover to be able to do intervalsA series of sprints/rest will make up an interval followed by recovery periods before next interval
These true intervals will take us through the 3 main energy systemsWe will break up the anaerobic more based on the time of the sprint
As we learn the energy system we also need to understand the fuel systems and the myths of the fat burning zoneThis chart is in any ex phys bookBased on the goal of most clients- weight loss- they would think the best intensity to train would be at an RER of .71, using a high % of their fuel coming from fat. But the problem it is %, at .71 you are at complete rest so it might be a high % coming from fat but very few calories are being used.Most people sitting in the room would be around .80 ( depending on what they eat and when and what activity they have done) but this is a good average for the room..85 is at a light jog or bike ride- burning ½ their calories coming from fat- but still not a lot of calories over all1.0 is around AT. Now a high % is carbs and you are starting to use more caloriesNext slide will give an example of how we use these fuels which energy systems to create our 3 training zones
Using an example of a 150 lb person we can show what fuel is being used to create energy ( ATP) and start creating our 3 zone system- at the same time create our 3 day rotationStaying at this low intensity ( easy bike ride or walking) the client will burn about 82 calories and if they are at a RER of.85 than 50% is fat and 50% is carbsGood zone to build a base aerobic system we will use as our recovery zone both between intervals and recovery days
The second zone is around ATBurns less fat so that is why they call the 1st zone “fat burning”- BUT we are burning more calories which is more important that just fat for true weight loss.Good for enduranceProblem with this zone or the 1st zone it clients will plateau- they need to overload- that is why we use the 3rd zone
This is the true intervals where we will have periods that we are working up to the peak HR and then coming back to the 3rd zone to recover be fore going back upThe red peak might be 5 minutes long- with different length sprints in them but between the sprints they don’t completely recover they might drop in the 2nd zone?After the 5 minutes then the drop back to the 1st zone for 2-5 minute to true recover before repeatingWe have now introduced 3 zones- now we have to rotate ( 3 day rotation) these zones during the week to prevent over training. We will have one day around the AT zone, the next day doing some high end intervals with recovery, follow by an easy recovery day
It is called ESD because we are working on the different energy systems.Energy systems are not based on HR but on time. We have zones to cover these timesThe Red zone- zone 3 – 1-4 sec Anaerobic ATP in muscle4-20 sec Anaerobic ATP + PC20-45 sec Anaerobic ATP+ PC+ muscle glycogen45-120 sec Anaer. & Lactic Muscle glycogenZone 2 is (Green)45-120 sec Anaer. & Lactic Muscle glycogen120-240 sec Aero. & Anaer.Muscle glycogen+ lactic acidZone 1 (yellow)120-240 sec Aero. & Anaer.Muscle glycogen+ lactic acid240+ Aerobic Muscle glycogen + fatty acids
Do the intervals with the recovery will allow us to improve on all of these
At this point, we need to talk about how you quantify the work you’re doing (or not doing) in order to determine whether you’re making gains. If you were an Olympic weightlifter, would you train “by feel” or would you keep track of the weights you were lifting and how many times you could lift it? The heart rate monitor measures the efficiency of your heart and cardiovascular system. The problem is when you have a short duration workload, the heart rate will lag by roughly 30 seconds. So what happens when the workload is only 20 seconds long? A power meter is near instantaneous so it will measure your work.
These are some newer power meters that measure power at the crank: the SRM, Quarq, and Stages.
Non-crank-based power meters: Cycleopsand Garmin Vector.
Every ESD workout should have a goal. Why did you get on the equipment that day?
The first thing we look at is HRR. If you can’t recover then that means a weak heart ( conditioning) so we have to strengthen it so we can do more activities- just taking a walk or playing a sport
Once you understand the zones and the rotations then we have to develop programs to get our improvements
Basic improve recovery which will introduce short overloads in the AT zone but still a lot of aerobic training
This is an example of an improve recovery program for more advance.Using the 1 minute recovery to check improvement Start with a warm-up then ----True interval- 5 minutes of work followed by 5 minutes yellow to recover. Repeat based on time
Trying to move AT up by overloadingBurns calories during the workout but more important increases metabolism to keep burning the rest of the day
Longer sprints up to 2 minutes in the red zone – the program might start you at :30 and slowly build up to the 2 minutesSame true interval- this is 8 min of work with 5 recovery before repeating
Crosstraining is important because too many people get stuck on one piece of equipment. Cross training will promote additional muscle recruitment.
Hill climbThe goal is to overload with workload ( watts, ft/min, incline) to burn out the legs before recovering and repeatingDon’s notes: Ok, this is good but really you need to do some 10-30 sec. all out sprints here, too. This is where the power meter shines as it measures how much grunt you have for the first sprint and will show how much power you lose for each successive sprint. This is the key to progression (to wit: the weightlifting analogy.)The beginning of the season should focus on full recovery between sprints to build ultimate (1-time) speed. As the season progresses and the cyclist becomes acclimated to sprint repeats from training and races, you can reduce the recovery time between intervals while monitoring the power output between intervals in training.
The first goal of endurance runs it to be able to complete the race. Use green and yellow zone training to build up time before working on improving speed. Once they can complete the distance then can use the other goals to improve time.
This is what a progression might look like- 3 day rotation with 3 zones.As they progress the workouts will get harder but always have recovery days inbetween