World Fitness Blog : Leading Global Bloggers

April 22, 2021

The Four Cs of Metabolic Conditioning

When it comes to strength training, most coaches and even clients understand the concept of progressing in a structured and systematic way, using percentages to build strength slowly over time.

But, for some reason, when it comes to metabolic conditioning, fitness becomes a free-flowing ocean of random, high-intensity efforts, filled with varied, whatever modalities are en vogue that week:

Read The Four Cs of Metabolic Conditioning at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/the-four-cs-of-metabolic-conditioning

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January 19, 2021

Understanding Maximum Heart Rate

The modern fitness era has brought a host of wearable technologies that can track extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is one’s heart rate.

Understanding Maximum Heart Rate - Fitness, fitness, VO2 Max, aerobic exercise, obesity, weight loss, heart rate, aerobic fitness, heart health, wearables, fitness technology, obesity crisis, heart rate variability

This is certainly nothing new, as brands like Polar and Garmin have been around for decades providing wearable chest straps and watches for their users. We have always taken two fingers to locate our carotid (our neck) or radial (our wrist) pulses with ease.  

Today, nearly everybody wears some Apple watch or Fitbit around their wrist to track changes in their pulse whether they are working out, sitting at their desk, or just asleep.

Heart Rate Affects Health and Performance

Understanding one’s heart rate can be rather useful, both from a health and performance standpoint.

  • Resting heart rate can provide medical professionals insight into one’s health status for age and gender.
  • In contrast, increases or decreases in exercise response provide fitness professionals feedback on one’s general fitness levels.
  • Furthermore, we can use heart rate to set training zones and prescribe programs for increased aerobic fitness.
  • Perhaps the most difficult part of the entire equation is understanding the maximum heart rate (MHR).

Even when wearing technology, MHR must often be manually entered to set proper training zones moving forward. It will track your heart rate and tell you if you’ve established a new MHR through training. 

But it is extremely strenuous to train at or near MHR, and you can never be sure that the numbers provided aren’t some anomaly.

Source:  The Redline: Getting Comfortable With Being Uncomfortable

Find Your Maximum Heart Rate?

The most commonly used method to determine MHR is by taking 220 and subtracting your age.

If you are 40 years old, then your estimated MHR would theoretically be 180 bpm.

Although some technologies are implementing more advanced methods for determining this variable, many still rely on this simple equation to predict.

While it is useful in the sense that it provides a quick and no-cost method to predict MHR, it does have some issues.

It does not account for one’s:

People often get frustrated with this estimate because it does not align with their training or expectations of how their bodies should be responding when exercising.

Still, in reality, they should use it as a guiding compass. It is not the end all be all. In fact, there are other ways to estimate MHR

Measuring Tools for  MHR 

The most accurate way to determine MHR is through a VO2 peak treadmill test, but unfortunately, it is rather time-consuming, and not everybody has access to that technology.

Fortunately, some other methods and equations appear more accurate than 220 minus age for the MHR estimate.

A 2012 research study in the Journal of Strength and Conditioning Research1 compared the relative accuracy of three equations against a VO2 peak treadmill test in overweight or obese adults, including three equations:

  1. 220 – age 
  2. 208 – 0.7 x age 
  3. 200 – 0.48 x age 

The researchers found that the 220 – age equation overestimated MHR by an average of 5 bpm, while the 200 – 0.48 x age equation estimated MHR within 2 bpm, and the 208 – 0.7 x age equation proved most accurate.

We must understand that although the research I’ve discussed used a relatively large sample size (n = 132), it is only one study and did not look at athletic populations, therefore it is still difficult to say which equation is the best one of all.

There are methods to determine training heart rate (THR), such as the Karvonen method, and we know that a VO2 treadmill test will provide us with the best results of all, but we must accept the fact again that these are all estimates.

MHR and Response to Physical Training 

My suggestion to anybody struggling to nail down their MHR truly is to use multiple methods and monitor your training results.

One formula may prove to be more accurate than another in your case, but how you respond to training will give you the greatest insights into your aerobic capacity and unique heart rate.

Lastly, if you are still truly interested in being as accurate as possible, research nearby exercise physiology laboratories and see if you can schedule an appointment to do a treadmill test.

It could be worth the investment.

References

1. Franckowiak, Shawn C., Dobrosielski, Devon A., Reilley, Suzanne M., Walston, Jeremy D., Andersen, Ross E., “Maximal heart rate prediction in adults that are overweight or obese,” Journal of Strength and Conditioning Research: May 2011, Volume 25, Issue 5, p1407-1412.

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January 8, 2021

The Physiological Effects of Face Masks During Workouts

End Tidal Carbon Dioxide Level

Despite the gym closures and the inconsistencies in lockdowns, maintaining a healthy lifestyle is an important strategy in keeping yourself safe during the coronavirus pandemic1.

While social media chatter and opinion may disagree, the reality doesn’t change: the US Centers for Disease Control and Prevention recommends wearing a mask or cloth face-covering in public, especially in places where maintaining social distancing is difficult, and mass masking is a low cost, easy way to complement social distancing and other methods of controlling infection rates.

Research also shows that gyms are a source of viral transmission2, like many other public spaces, and that masking should be part of the exercise and workout experience. This is especially true when the activity is aerobic3.

Researchers at the Rambam Health Care Campus in Haifa, Israel, have looked into the physiological effects of face masks during exercise to assess the impact on the trainee.

They found that masking during aerobic training has minimal and statistically inconsistent impact on heart rate, respiratory rate, breathing and oxygen saturation in the blood.

However, using an N95 respirator did indicate an increase in EtCO2 (end tidal carbod dioxide) levels, a measure of carbox dioxide production and clearance in breathing. This increase could also be explained by the fact that exhaled air is being rebreathed when wearing a mask.

Granted, respiratory exposure to increased levels of carbon dioxide could impact performance, may cause headaches, confusion, stupors and increases in heart rates and breathing rates.

Short term exposure and intermittent exposure may also lead to improvements in respiratory muscle development and better performance.

The research doesn’t look at the impact of mask wearing from a psychological point of view and it is not a wide enough study to help draw any specific conclusions about specific populations because it was an all male subject group. So, it’s best not to generalize the results.

But, you can just stay out of the slipstream of anyone who is vigorously working out and keep your distance 4.

It used to be called an ounce of prevention which seems like a million years ago today, at a time when people are extremely polarized in their opinions about everything.

References

1. Epstein, D., Korytny, A., Isenberg, Y., Marcusohn, E., Zukermann, R., Bishop, B., Minha, S., Raz, A., & Miller, A. (2021). Return to training in the COVID-19 era: The physiological effects of face masks during exercise. Scandinavian Journal of Medicine & Science in Sports, 31(1), 70–75.

2. Gontjes, K. J., Gibson, K. E., Lansing, B., Cassone, M., & Mody, L. (2020). Contamination of Common Area and Rehabilitation Gym Environment with Multidrug-Resistant Organisms. Journal of the American Geriatrics Society, 68(3), 478–485.

3. Leung, N. H. L., Chu, D. K. W., Shiu, E. Y. C., Chan, K.-H., McDevitt, J. J., Hau, B. J. P., Yen, H.-L., Li, Y., Ip, D. K. M., Peiris, J. S. M., Seto, W.-H., Leung, G. M., Milton, D. K., & Cowling, B. J. (2020). Respiratory virus shedding in exhaled breath and efficacy of face masks. Nature Medicine, 26(5), 676–680.

4. Blocken, B., Malizia, F., van Druenen, T., & Marchal, T. (n.d.). Towards aerodynamically equivalent COVID19 1.5 m social distancing for walking and running. 12.

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