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.
An Introduction To Training With A Heart Rate Monitor - Andrew McCarthymarcusgeoghegan
A presentation given by Andrew McCarthy at the Shamrock O-Ringen international Orienteering competition in Kilcrohane, West Cork, Ireland on Sunday June 3rd 2007.
Term 1 How does the body respond to aerobic training?
The basis of aerobic training
Immediate physiological responses to training
Physiological adaptations in response to aerobic training
An Introduction To Training With A Heart Rate Monitor - Andrew McCarthymarcusgeoghegan
A presentation given by Andrew McCarthy at the Shamrock O-Ringen international Orienteering competition in Kilcrohane, West Cork, Ireland on Sunday June 3rd 2007.
Term 1 How does the body respond to aerobic training?
The basis of aerobic training
Immediate physiological responses to training
Physiological adaptations in response to aerobic training
Prior to a focus race or event, performing a taper will allow you to maximize your performance. Tapers are a carefully planned period of training that lead to a major reduction in fatigue, thus leading to a significant increase in freshness and performance. This seminar describes how to execute a good taper, including some examples of successful tapers in cycling, triathlon and running.
EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING Fernando Farias
Maximal aerobic capacity increased significantly
in both the HIIT and HVET group in
response to the 6 week training program, and the percentage improvement was
similar (7%)
in both groups.
There was no change in CMJ, CMJ flight time or 5 m speed in either group in
response to training. Compared to baseline, performance in the VJ and 20 m sprint
decreased significantly in the HVET group following the 6 week train
ing program, and did
not change in the HIIT group. Average power and peak power during the fifth and sixth
cycling test increased and the rate of fatigue decreased in the HIIT group only.
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Everyone is thinking about startups. It is easier than ever to start a company. The freedom... The payoff....
But do you really know what it takes to succeed?
This presentation draws from on lessons from rowing, one of the toughest sports out there, and applies them to successful startups.
Expand your oar izons to a world of rowing Ruth Marr
A presentation by Ruth Marr of Rowing The World at USRowing Convention December 2016. First part showcases many ways to travel to row. Second part discusses guest rowing and rowing when you travel.
Prior to a focus race or event, performing a taper will allow you to maximize your performance. Tapers are a carefully planned period of training that lead to a major reduction in fatigue, thus leading to a significant increase in freshness and performance. This seminar describes how to execute a good taper, including some examples of successful tapers in cycling, triathlon and running.
EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING Fernando Farias
Maximal aerobic capacity increased significantly
in both the HIIT and HVET group in
response to the 6 week training program, and the percentage improvement was
similar (7%)
in both groups.
There was no change in CMJ, CMJ flight time or 5 m speed in either group in
response to training. Compared to baseline, performance in the VJ and 20 m sprint
decreased significantly in the HVET group following the 6 week train
ing program, and did
not change in the HIIT group. Average power and peak power during the fifth and sixth
cycling test increased and the rate of fatigue decreased in the HIIT group only.
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Everyone is thinking about startups. It is easier than ever to start a company. The freedom... The payoff....
But do you really know what it takes to succeed?
This presentation draws from on lessons from rowing, one of the toughest sports out there, and applies them to successful startups.
Expand your oar izons to a world of rowing Ruth Marr
A presentation by Ruth Marr of Rowing The World at USRowing Convention December 2016. First part showcases many ways to travel to row. Second part discusses guest rowing and rowing when you travel.
Tracking the economy is important as oxygen consumption levels off for athletes approximately at the age of 23-25 or after 5-7 years of training. Yet the economy and performance have been shown to improve for much longer period – therefore correlations between performance and economy are even higher than correlations between performance and maximal oxygen consumption.
Testing for individual anaerobic thresholdSportlyzer
Control of the individual anaerobic thresholds is best done in the boat (or on the rowing ergometer) using various constant, at least 30 minutes long intensities, and a portable lactate analyzer. This can be done during a routine long distance training workout.
Though it has been shown that rowing ergometry and on-water rowing have similar physiological and energetic demands on particular intensities, there may also be some divergences.
Maximal aerobic power refers to the power output that the rower can generate using mainly aerobic energy pathways. It is a power output that corresponds to the maximal oxygen consumption intensity.
Energy Systems Optimization of a Shopping Mall: The present study focuses on the development of software (general mathematical optimization model) which has the following characteristics:
• It will be able to find the optimal combination of installed equipment (power & heat generation etc) in a Shopping Mall (micro-grid)
• With multi-objective to maximize the cost at the same time as minimizing the environmental impacts (i.e. CO2 emissions).
• To date, this tool is scarce to the industry (similar to DER-CAM, Homer).
Metabolic requirements for energy in rowingSportlyzer
At the start phase rowers need an enormous amount of energy to accelerate and overcome the inertia of the boat. This period during the first 1-2 minutes is covered at great proportion by anaerobic lactic and alactic energy as it takes time for aerobic system to „switch on“ at maximum capability.
The present study focuses on the development of software (general mathematical optimization model) which has the following characteristics:
• It will be able to find the optimal combination of installed equipment (power & heat generation etc) in a Shopping Mall (micro-grid)
• With multi-objective to maximize the cost at the same time as minimizing the environmental impacts (i.e. CO2 emissions).
• To date, this tool is scarce to the industry (similar to DER-CAM, Homer).
Exercise is the systematic, planned performance of bodily movements, postures or physical activities intended to provide a means to:-
Remediate or prevent impairments
Improve, restore or enhance physical function
Prevent or reduce health related risk factors
Optimize overall health status, fitness or sense of well being
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
PDHPE Trial HSC Preparation
Core 1 Health Priorities in Australia
Core 2 Factors Affecting Performance
Option 3 Sports Medicine
Option 4 Improving Performance
Sarah Redfern High School (Ratusau)
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
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ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
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?
Editor's Notes
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