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 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:
WHOLE BODY STREGTH EXERCISE: 3 days per week
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.