metabolic testing and energy systems for cyclists and athletes
DESCRIPTION
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.TRANSCRIPT
David Carfagno D.O., C.A.Q.
Scottsdale Sports Medicine Institute
Metabolic Testing: Energy Systems
My Life
Common goals of performing cardiovascular training are:
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
Over-Training
Many of my clients don’t feel as if they are over-training 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.
When Testing – Applications
Ventilatory/ Anaerobic Threshold Detection
Heart Rate Training Zones Heart Rate Recovery
Power Output Est.VO2 Measurement
Caloric Burn Rate
WHY TESTING?
Cardiovascular Fitness
Cardio Exercise Programs
+ Heart Rate Training Zones
Individualized Programs
WHY TESTING?
Re- Assess
Over-Training
1 Day Before Training Camp
VO2 @ AT- 27ml/kg/minVO2 @ Peak- 43ml/kg/min2 Min. Recovery 146 bpmWatts- 440
Most Common Problem = Legs
Example: Professional Hockey Player
4 Months Into The SeasonVO2 @ AT- 38ml/kg/minVO2 @ Peak- 45ml/kg/min2 Min. Recovery 143 bpmWatts-380
CARDIO IS GOOD, BUT HIS LEGS ARE STARTING TO DECREASE.
WHAT IS OUT THERE NOW?• 220 – age formula from Dr.
Haskell (226 – age for females)
Resting heart formulas
Misleading Information
THE ORIGIN OF DR. HASKELL’S FORMULA
“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
Where did it come from?
JOURNAL OF EXERCISE PHYSIOLOGYONLINEOFFICIAL JOURNAL OF THE AMERICAN
SOCIETY OF EXERCISE PHYSIOLOGISTS (ASEP)ISSN 1097-9751
AN INTERNATIONAL ELECTRONIC JOURNALVOLUME 5 NUMBER 2 MAY 2002
THE SURPRISING HISTORY OF THE “HRMAX=220-AGE” EQUATIONROBERT A. ROBERGS AND ROBERTO LANDWEHR
EXERCISE PHYSIOLOGY LABORATORIES, THE UNIVERSITY OF NEW MEXICO,
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.
The Problem with Current Methods
40 Yrs. - Sedentary
40 Yrs. - 20 Yrs. Exercise
220 – Age = 180
Fat Burning or 65% = 117
Cardio Training or 85% = 153
220 – Age = 180
Fat Burning or 65% = 117
Cardio Training or 85% = 153
ARE THEY REALLY THE SAME??
The Problem with Current Methods
40 yr 40 RHR 40 yr 70 RHR
220 – Age = 180
180-40 RHR= 140
85% = 119
119+ 40 RHR = 159
220 – Age = 180
180-70 RHR= 110
85% = 93.5
93.5+70 RHR = 163.5
Do you really want to push them??
THE DISADVANTAGE OF FORMULAS
Age Predicted
What about fitness level and genetics?
Percentages
No set percentage from Anaerobic Threshold to Peak.
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 inbreathing, increased fatigue, burning in the
musclesand production of carbon dioxide greater than
consumption of oxygen. 80-85% MHRUsed for HR zones
VT/ANAEROBIC THRESHOLD
Finding VT/AT
Peak VO2
The amount of oxygen the body uses duringexercise. This number is expressed in
milliliters per kilogram of body weight per minute (ml/kg/min). The higher the
number the greaterthe potential. Close to 95% MHR?
( OXYGEN CONSUMPTION)
Top of HR zones
use HR during PT for
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%.
TRUE INTERVAL TRAINING
Review of Energy Systems
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.
Myth of the “fat burning zone”?
RER and Percent (%) Calories From Fats and Carbohydrates
RER % Carbohydrates % Fats
0.71 0.0 100.00.75 15.6 84.40.80 33.4 66.60.85 50.7 49.30.90 67.5 32.50.95 84.0 16.01.00 100.0 0.0
RER=VCO2/VO2 Measured During Rest Or Steady State ExerciseFrom: Physiology of Sport And Exercise, by Wilmore J.H. and Costill, D.L.,Human Kinetics, 1994, pp106
True Interval Training:
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
True Interval Training:Other zones clients stay in is around 85% ofMHR 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
Benefits Of True Interval Training:
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
Est. Time Energy SystemEnergy Supply
1-4 sec Anaerobic ATP in muscle4-20 sec Anaerobic ATP + PC20-45 sec Anaerobic ATP+ PC+
muscle glycogen
45-120 sec Anaer. & Lactic Muscle glycogen
120-240 sec Aero. & Anaer. Muscle glycogen + lactic
acid240+ Aerobic Muscle glycogen
+ fatty acids
Benefits Of True Interval Training:
1. Develops all energy systems1. Aerobic2. Anaerobic3. Peak- PC
2. Burns Calories3. Increased Motivation4. Increased cardio strength5. Increased Metabolism
Interval Manipulations
Variables: Work interval time Recovery interval time Cadence
Change the variables according to the goals of the workout
Work Interval Time
5-60 sec: Acceleration power, jumps, full-on sprints, leg
strength 1-4 min:
Intensive intervals, anaerobic power 5-10 min:
Extensive intervals, aerobic power
Recovery Interval Time
Full recovery Use when maximum power output for each
interval is desired Useful for developing leg strength and
maximum speed
Recovery Interval Time
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
Faster vs. Slower Cadence
Normal cadence (90 RPM): “Normal” interval training
Fast cadence (110+ RPM): 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
Design Workout Programs
How do you quantify your work?Heart rate monitorPower meter
Design Workout Programs
Workout Goals What is the Goal of the workout?
Improve Heart Rate Recovery Increase Cardio Strength Increase Leg Strength Increase Endurance Or just recover
Design Workout Programs
Workout Goals Improve Heart Rate Recovery
Better recovery- stronger heart Can do more work more often As fitness improves, shorten recovery times
PROGRAMS
Improve Recovery
Improve Recovery
Design Workout Programs
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)
Cardio Strength
Design Workout Programs
Workout Goals Increase Leg Strength
Burns more calories Cross training Increase metabolism More strength = more power = faster sprints
Design Workout Programs
Design Workout Programs
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
Design Workout Programs
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
Periodization
Summary 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?