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
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