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)

3552 5520

835 Per Hr of Exercise

(@ max)

1315475

ImprovingMetabolism Energy Production/Availability

Quality of Nutrition Accessible Energy

Digestive System Muscles Fat

Practice using energy transport

ImprovingMetabolism Waste Disposal

Exercise Increases blood flow Increases breakdown Requires rebuilding

Deep Breaths Focus on breathing out Better exchange of gasses

ImprovingMetabolism Fitness

“Cardio” Overload Principle

Improve to meet demands Fatigue limits exercise

Weakest link in chain breaks first

Change Exercises

ImprovingMetabolism Interval Training

Science Behind the Zones Max Heart Rate

Estimation Find during VO2 Max

Oxygen Threshold Overload Energy

System Fat Burning

Energy Consumption (in workout) Local Energy

Stored within muscles Increases with fitness

Foreign Energy Mobilized from other areas

Stored Carbs Stored Fat

Science Behind the Zones

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

https://app.mdrevup.com/Patient/Dashboard

RMR Calculator RMR from Calories

Calories from RMR

20f 37.8 30f 36.7 40f 34.5 50f 31.4 60f 28.8 70f 27.6