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Testing results for exercisi ng

Tuesday, June 24, 2008

Something to think about that I didn't do until well into my workout was to get my heart rate levels checked to see what my optimum workout rates are, this can be very helpful and inspiring once you know what they are and you use them to get the most out of your workout. I did mine about a month ago and I also had to buy a heart monitor but it has helped me out a lot and I wish I had done it early on, so I pass this on to you in case it could help. I went and had mine done at a sports therapy place where they checked my resting heart rate 1st thing in the morning and then after that they put me on a treadmill and tested my cardio heart rate and then gave me a breakdown of my 4 heart rate zones and even gave me a workout to follow if I wanted using these zones. They also gave me my VO2 rating that is my oxygen in to carbon dioxide out rate. Mine is a 55.6, which isn't bad for a 34 year old male who has is somewhat new to this being in shape thing. Maybe this will be helpful info.

Here are the test results I had down along with my Zones

Body Composition
Weight: 211
BMI: 24.4
Body fat percentage (norm is 23%)10.6% (Competitive)
Waist / Hip Ratio: 0.79 (very low)
Blood pressure: 119/68
Resting Heart Rate: 46 (low- indicates fit athlete)

Metabolic testing Results
Resting Metabolism Rate(RMR) = 1873 (Minimum number of calories you should eat per day).
RQ or 0.77 should be closer to .7 because above .7 indicates muscle breakdown from lack of rest and recovery!
Total Metabolic Rate = 3184 calories per day. This takes into account the high level activity that you perform on a daily basis.
Percentage of fat calories used at rest = 79% (ideal is 70%- you are very efficient at rest)
Peak Fat burning Heart Rate: 119
This is at a RQ of 0.85 which is elevated towards the use of protein as fuel. At this heart rate you burn fat at 49%(ideal is 70%)

Peak VO2 Max: 55.5(Very Fit)
Peak VO2 Heart Rate: 161
RQ at Peak: .95 (Now the body is moving towards sugar as the primary fuel substrate which is normal for the end training session)

Compared to people of the same sex and age, your aerobic capacity is: Extremely high!
This number(VO2) measures how well you transport oxygen, and how well you use oxygen in your working muscles.

VO2 max estimated = 58.6
AT heart rate = 163
Your aerobic threshold (AT) is where you switch entirely to sugar for fuel during exercise. The closer your AT heart rate is to your max heart rate, the more fit you are.

Zone 1 92-135
Zone 2 125-148
Zone 3 148-157
Zone 4 157-164

Day 1 workout: Tempo run - 2-3 miles
Warm up 1 mile in Zone 1. Gradually increase speed to Zone 3 heart rate. Maintain for 2-3 miles. (Start with 2) Cool down mile in Zone 1. Total 5 miles. Follow run with stretching.

Day 2: Easy run 6-8 miles.
Warm up 1 mile in Zone 1. Maintain heart rate in Zone 2 for duration of run with exception of hills which will increase heart rate.

Day 3: Moderate intensity bike ride
45-60 minutes of interval bike workout. 2 minute intervals into Zone 4. Allow recovery into Zone 1 prior to start of next interval. Repeat 6-8 times.

Day 4: Recovery Day! You need the rest and recovery. Go for a walk or Yoga class.

Day 5: Intense run
Warm up 1 mile in Zone 1. Perform 90 second interval (app 400 yards) into Zone 4. Allow recovery into Zone 1 for at least 1 minute. Repeat 6-8 times. Cool down 1 mile in Zone 1.

Day 6: Easy bike ride
Easy bike ride for 45-60 minutes. Keep heart rate under in Zone 1 and 2.

Day 7: Rest/Recovery! You can stretch or perform abdominal workout.

I was also told as far as strength training goes to:

1. Perform strength training on intense days to allow for total recovery.
2. Core strengthening on all fours, tall kneel, Swiss ball, foam cushions, balance boards and slide boards.
3. General Strength = 3 sets of 10-12 reps, 6-8 different lifts.

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Member Comments About This Blog Post
    Where does one go for a VO2 Rating?

    I finally found a place where I can get immersion test for an accurate body fat percentage - Do you recommend I get my bloodwork too? Any other tests? I want to know where I stand physically after all of this change... I know you know where I am coming from :)

    4544 days ago
  • KSIGMA1222
    I have been following the workout program for about 3 1/2 weeks now and it is different, I did one of my old workouts last night since it was just like my day 2 workout and it was pretty easy to do, unlike how they had gotten before I switched over, my old workouts were getting draining. I was worried at first when my results were given to me since they talked to me like I was dying by saying "It's an honor to know you" but I later found out that they were just wowed by my results I guess, so I will take it as a good thing and thank my parents for the good genes!

    I have never been highlighted on SP or anything else, have had many people say I inspired them over the last 7 months. My calorie intake as of now is supposed to be between 3200 and 3600 and I am staying within that. Before I switched to this new workout and started taking days off my calories per day were 4000 and it was hard to eat that much every day. I think I may be gaining a little more muscle weight now.

    I feel blessed and what had me get this testing in the first place was a bad body fat reading. In February I went and had my body fat tested on a professional scale that said I had 3% body fat which I knew wasn't right but it caused me to look at what I was doing and how it was effecting my health and general mental well being. My doctor gave me a blood test that showed elevated blood enzymes. This led me to see what was causing it and I found it could be my working out. So I went to a specialist and he told me to eat more and workout less. He could not tell me how to workout less, so I called a friend who works at a physical rehab sports medicine center and he had me come in for this testing. So now I have the results and am now just waiting for some time to pass to see if my liver enzymes come back down.

    I am taking it to the next level but doing it the healthy way and not being in such a rush to get there. With the quick loss of all this weight and all the changes in my life resulting from it I think I was caught up in it all and wanted it to keep happening. So now I am stopping and living in the moment and reminding myself to take it easy and not push so hard. What is the point of doing all of this if I cause a whole new set of problems and am still not living and enjoying life. So I spend much time trying to find and keep the balance now. I think that is what life is all about and this lifestyle has shown me this to say the least.

    Thank you for you great and kind words and I will let everyone know how my blood test turn out in July.
    4637 days ago
    OMG! I bet you were ecstatic about the results of this test...and it was SO detailed. Now you know where your heart rate should be at any given time. So are you going to follow their recommendations, or do your own thing? Let's see...how would your wife and family answer that one?

    Have you been highlighted in SparkPeople for your weight loss, fitness, or motivation? Well, you should be, if you haven't!!! Can you fit 1/2 marathons into your workout schedule, or would that be too dangerous? I am just flabbergasted by your numbers! What a sense of accomplishment you must feel...not only maintaining goal, but taking fitness to the next level. You be sure and eat the minimum calories suggested- you need some meat/muscle on those bones, especially since you're so tall. Check in regularly, and follow the expert recommendations!

    emoticon emoticon SANDY~
    4637 days ago
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