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Metabolic Effects of Interval TrainingLuke Baumgartner, MS, CSCS, CPT, FMS
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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
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About Me - Work Metabolic Specialist & Clinical Innovation Leader
Master Trainer & Director of Biomechanics Program Development
PE Lecturer/Instructor Research
Teacher, Coach, Athletic Director
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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!
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Team Approach Design and implement an individualized plan Assessments
Health Data – Labs, Diagnoses, Medications, etc. Biometrics Metabolism
Guided behavior change
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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
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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
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Metabolism Resting Metabolism – Minimum energy for day
How long to change? What affects it?
Eating Habits Frequency Quality
Sleeping Habits VO2 Max
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Metabolism VO2 Max – Max Energy Use
Main Users - Muscles How it’s tested
Indirect Calorimetry Maximum Work (estimation)
Can be improved!!
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Metabolism VO2 Max – Max Energy Use
How long to change? What affects it?
Energy production/availability Waste disposal Fitness
How to change…
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VO2 = mL/kg/min Calories = VO2 * Wt * 3.18
Metabolism – Units
Oxygen per weight per time Compare person-to-person
Estimation of energy used
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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)
3552 5520
835 Per Hr of Exercise
(@ max)
1315475
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ImprovingMetabolism Energy Production/Availability
Quality of Nutrition Accessible Energy
Digestive System Muscles Fat
Practice using energy transport
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ImprovingMetabolism Waste Disposal
Exercise Increases blood flow Increases breakdown Requires rebuilding
Deep Breaths Focus on breathing out Better exchange of gasses
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ImprovingMetabolism Fitness
“Cardio” Overload Principle
Improve to meet demands Fatigue limits exercise
Weakest link in chain breaks first
Change Exercises
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ImprovingMetabolism Interval Training
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Science Behind the Zones Max Heart Rate
Estimation Find during VO2 Max
Oxygen Threshold Overload Energy
System Fat Burning
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Energy Consumption (in workout) Local Energy
Stored within muscles Increases with fitness
Foreign Energy Mobilized from other areas
Stored Carbs Stored Fat
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Science Behind the Zones
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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.
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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
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RMR Calculator RMR from Calories
Calories from RMR
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20f 37.8 30f 36.7 40f 34.5 50f 31.4 60f 28.8 70f 27.6
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