Metabolic and Group Training Education Course

Heart rate and education made S.I.M.P.L.E

By Marcelo Aller CSCS CPT HFI

Heart Rate MonitorsS.I.M.P.L.E

Simple Indicator that is Meaningful to Performance and Leads to Enhancements

Work Capacity

Bioenergetics Principles Protocols

Programing

Testing

Training

Tracking

Specificity

Progression

Overload

9.7 sec 43 sec 3:43 2:07:1311% 22% 54%

Characteristics of Energy Systems

• Activity

• Location

• Timing

System Manipulation

• Intensity

• Duration

• Work:Rest Ratio

-Provides ATP for high intensity activity lasting 0-6 seconds (up to 20-30 seconds)

- Fast twitch type 2

-Active at the start of all exercise

• Getting out of bed

• Beginning a walk

ATP/ PC Key points

- Re-synthesis of ADP - Breaks down CHO to produce ATP in cytoplasm (sarcoplasm)

- Type 2b and a muscle fiber

-Provides energy for moderate to high intensity activity lasting 30 seconds (up to 2-3 minutes)

Glycolsis Key points

-Provides ATP for activities lasting longer than 120 seconds

- Slow twitch type 1 muscle fiber

-Allows for the use of

CHO

FAT

PROTEINS

Oxidative System key points

Metabolic Process High-EnergyProducts

ATP from OxidativePhosphorylation

ATP Subtotal

Glycolysis 2 ATP2 NADH

�6

2 (if anaerobic)8 (if aerobic)

Pyruvic acid to acetyl-CoA 2 NADH 6 14

Krebs cycle 2 GTP6 NADH2 FADH

�184

163438

Grand Total 38

Stay AWAKE!

Repletion of SubstratesATP

Re-synthesis can occur within 3-5 minutes

Glycogen

Post exercise CHO ingestion (<2 hrs)

CP

Re-synthesis may take up to 8 minutes

EPOC contributes to the re-synthesis of CP

Col 1 vs Col 2

Time (s)

-60 0 60 120 180 240 300 360

O2

Up

take

(m

l•m

in-1

)

500

1000

1500

2000

2500

3000

3500

4000 ATP Requirement?

EPOC

Anaerobic Threshold

Testing and Programming

Hanging in there!

Testing

Ekho educational testing model

- ACSM Treadmill algorithms

- ACSM Ergometer algorithms

- Beep test (optional)

Design-Member experience *A VO2 Evaluation can cause many people anxiety – take the time to walk them through what to expect

Its only a 8-12 minute evaluation

Starts very slow to allow you to get used to the equipment and warm up

Will only go as fast as the protocol speed – then start to slowly incline

“I will alert you 5 – 10 seconds before any change in speed or incline”

Explain the hand signals – thumbs up, 1 left, finished

Clarify à “You can stop at ANY time – signal me to stop, or grab the hand rails and step off the tread”

Explain Recovery – Low intensity for 2 min

Walk / Run Transition

Heart Rate: Trouble shootingCheck connections

Receiver on correct screen

Application open and receiving data

Check HR strap

Sternum

Wet the strap

In contact with skin

Always have a HR Watch as a back up to see if it works

During the test

• Its only a 8-12 minute evaluation

• Starts very slow to allow you to get used to the equipment and warm up

• Will only go as fast as the protocol speed – then start to slowly incline

• “I will alert you 5 – 10 seconds before any change in speed or incline”

• Explain the hand signals – thumbs up, 1 left, finished

• Clarify à “You can stop at ANY time – signal me to stop, or grab the hand rails and step off the tread”

• Explain Recovery – Low intensity for 2 min

• Walk / Run Transition

TYPE TIME Km/h SPEED MPH Grade %VO2 ml/kg minHeartrateRPE TALK TEST

1 Treadmill 1:00 4.828032 3 0 19.6

2 1:00 4.828032 3 0 19.6

3 1:00 6.437376 4 0 25.0

4 1:00 8.04672 5 0 30.3

5 1:00 9.656064 6 0 35.7

6 1:00 9.656064 6 2 38.6

7 1:00 9.656064 6 4 41.5

8 1:00 9.656064 6 6 44.4

9 1:00 9.656064 6 8 47.3

10 1:00 9.656064 6 10 50.2

11 1:00 9.656064 6 12 53.1

12 1:00 9.656064 6 14 56.0

13 1:00 9.656064 6 15 57.4

14 1:00 11.265408 7 15 66.4

15 1:00 11.265408 7 15 66.4

16 1:00 11.265408 7 15 66.4

17 1:00 11.265408 7 15 66.4

18 1:00 11.265408 7 15 66.4

19 1:00 11.265408 7 15 66.4

20 1:00 11.265408 7 15 66.4

21 RECOVERY 1:00 4.828032 3 0 19.6

22 RECOVERY 1:00 4.828032 3 0 19.6

23 RECOVERY 1:00 4.828032 3 0 19.6

24 RECOVERY 1:00 4.828032 3 0 19.6

25 RECOVERY 1:00 4.828032 3 0

Treadmill protocol

End of VO2 Evaluation:• Once the member has

completed the VO2 Evaluation they will begin a “2 min Recovery”

• This will reduce the workload to 3 mph or 50 Watts for 2 min

• HR Strap must remain on – tracking HR Recovery

• Helps determine heart strength

DESIGN & DEVELOP

Hanging in there!

Common Cardiovascular Goals:Improve performance in work, life and sport

Improve health by reducing cardiovascular risk factors (i.e. body composition, blood lipid profile, blood pressure, etc.)

Reduce mental anxiety

Weight Management

The Training Pyramid

DayWeekMonth

Linear vs Non-linear

4-12 weeks

CURRENT METHODS

Dr. Haskell’s Formula:“220 – Age = Max Heart Rate”

“I’ve kind of laughed about it over the years, the formula was never supposed to be an absolute guide to rule people’s training. But, 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

What is better way to do conditioning?

Why do we Test?

Cardio Exercise Programs

Heart Rate Training Zones

= Individualized Programs "better

service"+

Fitness / Preparation

Aerobic Endurance

Interval Training This is a training technique that alternates between short

intense exercises effort with periods of HR Recovery. This will take you from 65% of max heart rate to 95% and back to 65%.

Lactate Threshold

Sherpa's Corner• Regardless of the type of training intensity, be aware of the

heat and other environmental conditions• Be careful when prescribing VO2 max intensity, the goal is

provide little stress while allowing for adaptation.

– Heat can lead to CV Drift– Low heart rates are associated with cold exposure– Altitude can put undue stress on the heart and circulation

• Acclimated training response of heart rate can be an excellent method for a coach to use to determine when the athlete is benefiting from the environment.

Factors Influencing Heart Rate Training

Heart Rate Recovery

<12 great

Heart Rate Recovery: Significance

Heart Rate Recovery: Implementation

Sherpa's Corner• Use heart rate monitoring to your advantage:

• Determine individual workout paces• Training yourself individually • Generate a heart rate profile for your training• Be specific as to the target workout for the time of year

and intensity• Measure observable fitness gains or regressions• Make your self become aware of how your bodies

respond to intensity

whiteboard our program sample