Metabolic Testing - Cardio Reassessment
Thursday, August 30, 2012
I completed my reassessment testing for cardio. The good news is that it went better than the first time. Meaning it took last time than before. I was on the treadmill for 15 minutes. You basically wear a mask to measure your breathing and something about oxygen intake. They basically push you to the limit.
The metabolic assessment sets the foundation for my personalized exercise program: knowing precisely how my body responds to working out. My exercise intensity (burning fat and carb calories), oxygen intake and carbon dioxide production.
Here's the breakdown:
Zone 1 - heart rate per minute is 156-165
Zone 1 promotes fat burning capacity. I burn between 12.6-14.2 calories per min. To get into this zone on the treadmill, I need to be 3.2 mph and 14-15% incline.
Zone 2 - heart rate per minute is 166-171
Z2 trains my body to burn fat efficiently and improve endurance. I burn 14.2 calories per minute. To get into this zone on the treadmill, I need to be 3.2 mph and 15% incline.
Zone 3 - heart rate per minute is 172-177
Z3 increases tolerance for anaerobic training, feel the burn. To get into this zone on the treadmill, I need to be 4.0 mph and 15% incline.
Zone 4 - heart rate per minute is 178-187
Z4 improves anaerobic threshold, no longer burning calories from fat. To get into this zone on the treadmill, I need to be 4.0 mph and 0-15% incline.
Zone 5 - heart rate per minute is 188-198
Z5 increases V02 peak, athlete-level training.
VO2 volume of oxygen consumed by your cells. The higher your VO2, the more efficient your body is at burning fat.
This test just confirms what I've been thinking. I'm not pushing myself hard enough when it comes to cardio. So I will start to implement these changes next week since I will be traveling this weekend. The trainer set me up with different cardio work outs that will be emailed to be once a week. I'm supposed to do them 3 times a week and then move up to the next level. I should start seeing some really positive results as long as I don't eat away my efforts. Only time will tell.
I will definitely keep you updated through posts and maybe a few photos.