ppt slideshow orangetheory fitness

Metabolic Effects of

Interval TrainingLuke Baumgartner, MS, CSCS, CPT, FMS

About Me - Education MS, Exercise Science (Biomechanics)

Footwear Research – Vibram, Dockers, Adidas

Lower limb mechanics – Injury Prevention - Knee OA, Shin Splints

Movement Optimization – Running, jumping, Weight Training

BA, Physical and Health Education

About Me - Work Metabolic Specialist & Clinical Innovation Leader

Master Trainer & Director of Biomechanics

Program Development

PE Lecturer/Instructor

Research

Teacher, Coach, Athletic Director

RevUp Team

Health – nurse Practitioner

Nutrition – Registered Dietician

Fitness – Metabolic Specialist

Using digital platforms to give you control

of your most valuable asset… your

HEALTH!

Team Approach

Design and implement an individualized plan

Assessments Health Data – Labs, Diagnoses, Medications, etc.

Biometrics

Metabolism

Guided behavior change

Metabolism Your internal Furnace:

Fuel – Energy (Stored and Eaten)

Oxygen – From air (via blood)

Fire – Energy expenditure

Measurements

Resting Metabolic Rate (RMR)

VO2 Max/Sub-Max

Metabolism Resting Metabolism – Minimum energy for day

70%+ of Daily Energy used

Main Users

How it’s Tested

Estimation (Miflin-St. Jeor)

Indirect Calorimetry *

Direct Calorimetry

Metabolism Resting Metabolism – Minimum energy for day

How long to change?

What affects it?

Eating Habits

Frequency

Quality

Sleeping Habits

VO2 Max

Metabolism VO2 Max – Max Energy Use

Main Users - Muscles

How it’s tested

Indirect Calorimetry

Maximum Work (estimation)

Can be improved!!

Metabolism VO2 Max – Max Energy Use

How long to change?

What affects it? Energy production/availability

Waste disposal

Fitness

How to change…

VO2 = mL/kg/min Calories = VO2 * Wt * 3.18

Metabolism – Units

Oxygen per weight per time

Compare person-to-person

Estimation of energy used

Resting Metabolism VO2 Max

Metabolism – What’s “Normal?

3.5 ml/kg/min Varies with age & Gender

Chart

VO2

Cals

3.5

2000

Per day

(180 lbs)

35525520

835

Per Hr of Exercise

(@ max)

1315475

Improving

Metabolism Energy Production/Availability

Quality of Nutrition

Accessible Energy

Digestive System

Muscles

Fat

Practice using energy transport

Improving

Metabolism Waste Disposal

Exercise

Increases blood flow

Increases breakdown

Requires rebuilding

Deep Breaths

Focus on breathing out

Better exchange of gasses

Improving

Metabolism Fitness

“Cardio”

Overload Principle Improve to meet demands

Fatigue limits exercise

Weakest link in chain

breaks first

Change Exercises

Improving

Metabolism Interval Training

4/12/2014

12:01 PM

LukeB8*

195

00:56:41

882

167 / 86%

191 / 98%

What a session! You significantly improved your

aerobic fitness and your ability to sustain high intensity effort for longer. This session also

developed your speed and efficiency.

Intro60Session name:

Maximum Heart Rate:

Nickname:

Time:

Date: Calories:

Average Heart Rate:

Maximum Heart Rate:

Duration:

Time in zone

3%

25%

49%

20%

00:01:43

00:14:11

00:27:38

00:11:28

00:01:373%Very light 50-59%

92-100%

84-91%

71-83%

60-70%

Maximum

Hard

Moderate

Light

Zones

100% 00:56:39

POLAR CARDIO GXTRAINING REPORT

Heart Rate Curve Time in Zones

Training BenefitTraining SummaryBasic Information

hh:mm:ss

kcal

bpm / % of HRmax

bpm / % of HRmax

Science Behind the Zones Max Heart Rate

Estimation

Find during VO2

Max

Oxygen Threshold

Overload Energy

System

Fat Burning

4/12/2014

12:01 PM

LukeB8*

195

00:56:41

882

167 / 86%

191 / 98%

What a session! You significantly improved your

aerobic fitness and your ability to sustain high

intensity effort for longer. This session also

developed your speed and efficiency.

Intro60Session name:

Maximum Heart Rate:

Nickname:

Time:

Date: Calories:

Average Heart Rate:

Maximum Heart Rate:

Duration:

Time in zone

3%

25%

49%

20%

00:01:43

00:14:11

00:27:38

00:11:28

00:01:373%Very light 50-59%

92-100%

84-91%

71-83%

60-70%

Maximum

Hard

Moderate

Light

Zones

100% 00:56:39

POLAR CARDIO GXTRAINING REPORT

Heart Rate Curve Time in Zones

Training BenefitTraining SummaryBasic Information

hh:mm:ss

kcal

bpm / % of HRmax

bpm / % of HRmax

Energy Consumption (in workout) Local Energy

Stored within muscles

Increases with fitness

Foreign Energy

Mobilized from other areas

Stored Carbs

Stored Fat

4/12/2014

12:01 PM

LukeB8*

195

00:56:41

882

167 / 86%

191 / 98%

What a session! You significantly improved your

aerobic fitness and your ability to sustain high intensity effort for longer. This session also

developed your speed and efficiency.

Intro60Session name:

Maximum Heart Rate:

Nickname:

Time:

Date: Calories:

Average Heart Rate:

Maximum Heart Rate:

Duration:

Time in zone

3%

25%

49%

20%

00:01:43

00:14:11

00:27:38

00:11:28

00:01:373%Very light 50-59%

92-100%

84-91%

71-83%

60-70%

Maximum

Hard

Moderate

Light

Zones

100% 00:56:39

POLAR CARDIO GXTRAINING REPORT

Heart Rate Curve Time in Zones

Training BenefitTraining SummaryBasic Information

hh:mm:ss

kcal

bpm / % of HRmax

bpm / % of HRmax

4/12/2014

12:01 PM

LukeB8*

195

00:56:41

882

167 / 86%

191 / 98%

What a session! You significantly improved your

aerobic fitness and your ability to sustain high intensity effort for longer. This session also

developed your speed and efficiency.

Intro60Session name:

Maximum Heart Rate:

Nickname:

Time:

Date: Calories:

Average Heart Rate:

Maximum Heart Rate:

Duration:

Time in zone

3%

25%

49%

20%

00:01:43

00:14:11

00:27:38

00:11:28

00:01:373%Very light 50-59%

92-100%

84-91%

71-83%

60-70%

Maximum

Hard

Moderate

Light

Zones

100% 00:56:39

POLAR CARDIO GXTRAINING REPORT

Heart Rate Curve Time in Zones

Training BenefitTraining SummaryBasic Information

hh:mm:ss

kcal

bpm / % of HRmax

bpm / % of HRmax

Science Behind the Zones4/12/2014

12:01 PM

LukeB8*

195

00:56:41

882

167 / 86%

191 / 98%

What a session! You significantly improved your

aerobic fitness and your ability to sustain high intensity effort for longer. This session also

developed your speed and efficiency.

Intro60Session name:

Maximum Heart Rate:

Nickname:

Time:

Date: Calories:

Average Heart Rate:

Maximum Heart Rate:

Duration:

Time in zone

3%

25%

49%

20%

00:01:43

00:14:11

00:27:38

00:11:28

00:01:373%Very light 50-59%

92-100%

84-91%

71-83%

60-70%

Maximum

Hard

Moderate

Light

Zones

100% 00:56:39

POLAR CARDIO GXTRAINING REPORT

Heart Rate Curve Time in Zones

Training BenefitTraining SummaryBasic Information

hh:mm:ss

kcal

bpm / % of HRmax

bpm / % of HRmax

Energy Consumption (post-workout) Rebuilding/Renewing

Stored within muscles

Increases with fitness

EPOC:

“Excess Post-Exercise

Oxygen Consumption”

Afterburn

Mobilized from other areas

Stored Carbs

Stored Fat

vs.

Detraining Overtraining

How Often?

2x as fast

as gains

Slippery

Slope

Not enough

recovery

Cannot

Improve

Injury Prone

Sweet Sport

Maximum

Gains

Feel Great

Thirsty for

more

RMR Calculator

RMR from Calories

BodyWeight(Pounds) RMR BW(kg) Cals/Day

147 3.71 66.818 1785

Calories from RMR

BodyWeight(Pounds) Calories/Day BW(kg) RMR

135 1900 61.364 4.3

20f 37.8 30f 36.7 40f 34.5

50f 31.4 60f 28.8 70f 27.6