Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly....

79
3/22/2013 1 Len Kravitz, Ph.D. University of New Mexico [email protected] Metabolic Conditioning: The Good, Bad and Ugly

Transcript of Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly....

Page 1: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

1

Len Kravitz, Ph.D.University of New [email protected]

Metabolic Conditioning:The Good, Bad and Ugly

Page 2: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

2

Recommended Readings

drlenkravitz.comPublications LINK

Kravitz, L. (2009). Calorie burning: It’s time to think “outside the box.” IDEA Fitness Journal, 6(4), 32-38 (Posted on Len’s WEB site with ALL references)Kravitz, L. (2009). Too much sitting is hazardous to your health. IDEA Fitness Journal, 6(9), 14-17.Kravitz, L. (2006). A NEAT "new" strategy for weight control. IDEA Fitness Journal, 3(4), 24-25.Vella, C. A. & Kravitz, L. (2004). Exercise After-burn: A research update, IDEA Fitness Journal, 1(5), 42-47.

Page 3: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

3

What is Metabolic Conditioning?

Current Sports Medicine Reports 2011

Page 4: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

4

What is Metabolic Conditioning?“Exercises that impose a moderate to

high demand on the cardiovascular system and energy metabolism of the active muscle fibers to meet with the muscles’ repeated high energy requirement.”

Bergerson, M.F. (2011). Consortium for health and military performance and American College of Sports Medicine consensus paper on extreme conditioning programs I military personnel. Current Sports Medicine Reports, 10(6), 383-389.

Page 5: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

5

Anaerobic-Type Metabolic Cond.

“Motor unit activity, substrate flux and force-speed production patterns such that anaerobic bioenergetics pathways are preferential.”Peripheral in nature‘sprint-interval’ training example

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Page 6: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

6

Aerobic-Type Metabolic Cond.Dynamic exercise

integrating cardiorespiratory parameters, including heart rate, cardiac output, blood flow distribution, left ventricular stroke volume, arterial pressures, total peripheral resistance, and arterial and venous blood oxygen contentCentral in nature

Laughlin, M.H. (1991). Cardiovascular response to exercise. Advances in Physiology Education, 22(1), S245-S259.

Page 7: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

7

Newest Form of Metabolic Cond.

Levine, J.A. (2004). Non-exercise activity thermogenesis. Nutrition Reviews, 62(7), S82-S97.

Page 8: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

8

NEAT-Type Metabolic Cond. Non-exercise activity thermogenesis

(NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise.Central and peripheral in nature “…changes in NEAT accompany

experimentally induced changes in energy balance and may be important in the physiology of weight change”

Can burn 269 to 477 kilocalories/dayLevine, J.A. (2004). Non-Exercise activity thermogenesis. Nutrition Reviews, 62(7), S82-S97.

Page 9: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

9

Page 10: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

10

What is Metabolism?

Metabolism: sum total of a living cell’s energy-producing and energy-utilizing reactions

Page 11: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

11

AT–Activity Thermogenesis

Structured(or planned)Exercise

Energy expenditure of standing, walking and movingduring the day“Spontaneous physical activity”

Page 12: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

12

Terms of Metabolism cont.NEAT = non-exercise activity thermogenesis (part of AT)

sitting, standing, leisure walking, toe-tapping, shopping, occupational moving

TEF = thermic effect of food; digestion, absorption, transport, metabolism and storage of food

10% of TDEE

Thermogenesis = process body generates heat and/or energy

Page 13: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

13

Research on NEAT

Science, January 2005, Vol 307, pp. 584-586

Page 14: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

14

NEAT Study ResultsSleep time and diet very similar!

On average, lean individuals expend additional 352 kcals/day

Over course of a year, this is equivalent to ~16 kg (36 lbs)

150 minutesLevine, J.A. et al. (2005). Interindividual variation in posture allocation: Possible role in human obesity. Science. Vol 307: 584-586.

Page 15: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

15

Is There an Action Plan to Combat Sedentary Behavior?

Page 16: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

16

Current Cardiovascular Risk Reports (2008), 2, 292-298.

Action Plan to Combat Sedentary Behavior

Page 17: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

17

Create a Metabolic Profile for Patient

Page 18: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

18

Create a Metabolic Profile for Patient

Page 19: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

19

Interventions at Work to Combat Sedentary Lifestyle

1) Stand up and walk around the office every 30 minutes

2) Stand up and move every time the client needs to get

some water

3) Walk to the farthest bathroom in the worksite facility

4) Take a walk break with every coffee and tea break

Page 20: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

20

Create a Metabolic Profile for Patient

Page 21: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

21

Interventions at Home to Combat Sedentary Lifestyle

1) Get up and move during every commercial

2) Stand up and move for the opening segment of each TV

show

3) At the end of reading every 4, 6 or 8 pages, get up to

walk around the room or house

Page 22: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

22

Source for Movement Ideas

Page 23: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

23

1. Walk to work

2. Walk during your lunch hour

3. Walk instead of drive whenever you can

4. Take a family walk after dinner

5. Skate to work instead of drive

6. Mow the lawn with a push mower

7. Walk to your place of worship instead of driving

8. Walk your dog

9. Replace the Sunday drive with a Sunday walk

10. Park safely in the back of the parking lot

11. Work and walk around the house

12. Take your dog to the park

13. Wash the car by hand

14. Run or walk fast when doing errands

15. Pace the sidelines at your kids' athletic games

letsmove.gov

Page 24: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

24

16. Walk the airport while awaiting your flight

17. Walk to a coworker's desk instead of emailing or calling

18. Make time in your day for moving

19. Bike with family and friends

20. If you find it difficult to be active after work, try it before work

21. Take a walk break with a coffee break

22. Perform gardening and/or home repair activities

23. Avoid sitting for more than 30 minutes at a time

24. Move around more at the grocery market

25. Play with your kids 30 minutes a day

26. Dance to music

27. Walk briskly in the mall

28. Take the long way to the water cooler

29. Take the stairs instead of the escalator

30. Go for a hike

letsmove.gov

Page 25: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

25

Recruiting the anaerobic bioenergetics pathways

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Page 26: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

26

What are the Anaerobic Energy Systems that Supply ATP?

CrP-ATP or phosphagen systemGlycolysis

Page 27: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

27

Long-term(MitochondrialRespiration)

Page 28: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

28

The phosphagen system

Let’s REVIEW some basic chemistry & biology!

Page 29: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

29

Adenosine Triphosphate (ATP)

Page 30: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

30

Hydrolysis of ATP

Energy

Page 31: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

31

Synthesis of ATP

Page 32: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

32

Phosphocreatine

CrP, PCr, creatine phosphate,

phosphocreatine

Page 33: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

33

Phosphocreatine

+ +Creatine Kinase

Page 34: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

34

Why is There Such a Drop in PCr?

40%-60% Depletion in ATPMuch Greater Depletion PCr

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Page 35: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

35

Phosphagen Recovery from Exercise

Occurs oxidatively: Thus aerobic training improves recovery for anaerobic exercise

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Page 36: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

36

Let’s Turn ourFocus on Glycolysis

Page 37: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

37

Long-term(MitochondrialRespiration)

Page 38: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

38

Glucose & Glycolysis Names ‘Glyc’ is Greek for glucose Glycolysis is the splitting of sugar Gluc is Greek for sweet ‘ose’ means sugar Glucose means ‘Sweet Sugar’ Glycolysis kicks in within 3-5 seconds of

exercise

C6H12O6

Page 39: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

39

Page 40: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

40

Glycolysis

Page 41: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

41

Glucose

Glucose-6-phosphate

ATP

ADPStep 1. -1 ATP

Training Implications of the Hexokinase reaction

Page 42: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

42

Glucose

Glucose-6-phosphate

ATP

ADP

Step 1. -1 ATP

Fructose-6-phosphate

Step 2.

Fructose-1,6-bisphosphate

-1 ATPStep 3. PFK

ATP

ADP

PFK is an allosteric enzyme.What does that mean?

Page 43: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

43

Glycolysis Summary NET Yield!

2 H20

2 ATP

2 Pyruvate

2 NADH + H+

H shuttled to 2 FAD

(in ETC)

Page 44: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

44

Please Explain Lactate Accumulation!

Page 45: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

45

Lactate AccumulationAt End of Glycolysis

NADH + H+ NADH + H+

Strenuous exercise, energy demands exceed oxygen supply

Page 46: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

46

Two pyruvate converted to two lactate molecules

Temporarily

Page 47: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

47

NADH + H+ NADH + H+

NAD+ NAD+

Page 48: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

48

NAD+ returns to Step 6 of glycolysis to get more H & glycolysis continues

NAD+ NAD+

Page 49: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

49

Research on Lactate!Lactate is not the cause of burn (acidosis)!It is the H+ that create the acidic environment

Where dothe H+ comefrom?

Page 50: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

50

Best Way to Clear Acidosis

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Increasedcapillary density

Increasedmitochondriadensity

Page 51: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

51

Exercise Science sure is Fun!What is the BEST Way to Train

The Anaerobic System

Page 52: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

52

Anaerobic-Type Metabolic Cond. Design In sets or repetitions Intervals or sprints performed intermittently Multiple-sequence exercises (circuits) Moderate to Near maximal to Supramaximal

(above VO2Max) intensities Usually 15 to 90-second bouts Can last as long as 120 seconds Relief of 2 to 3 minutes (active or passive) Two to three times per week for fit persons

Based on timeline for glycogen repletionPlisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Page 53: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

53

Anaerobic-Type Metabolic Cond. Design Anaerobic-Type conditioning is best trained by

increasing intensity or speed (not duration) Extending duration of bouts leads to poor

exercise technique and longer recovery Exercise relief by heart rate (HR): allow HR to

recover to 120 to 140 bpm Initially, 1:4 work-to-relief intervals

recommended; may gradually taper ratio to 1:2, 1:1.5 and 1:1; IMPORTANCE of progression

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Page 54: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

54

Circuit A: 2x: 30 second on, 40 second off Jump lunge (TRX) Kettlebell single arm farmers walk Medicine ball 1/2 kneel side rotation throw Front plank with band row (low row) Plate push

Circuit B: 2x 30 second on, 40 second off Bear crawls 1/2 knee bottom up with kettlebell Medicine ball rollover floor slams Single arm row standing Kettlebell swings

Page 55: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

55

Circuit C: 3x: 20 second on, 30 second off Kettle bell swings Side plan with band row TRX shoulder elevated low curls Spiderman pushups Mountain climbers

Circuit D: 3x 20 second on, 30 second off Broad jump Medicine scoop throw (forward) TRX inverted row Kettlebell single leg deadlift Single arm overhead press with dumbbell

Page 56: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

56

Combinations Single leg Romanian dead lift + single arm row Good morning + reverse lunge Lateral lunge + single arm press Pull-up + inverted row + hip thrust combo Reverse lunge + landmine press

Complex 1 Romanian deadlift {or regular} (6 reps) Hang clean (6 reps) Front squat (6 reps) Hang snatch and then Overhead press (6 reps) Barbell row (6 reps)

Page 57: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

57

Journal of Strength and Conditioning Research, 26(10), 2866-2871

Aerobic-Type Metabolic Cond.Optimizing the cardiorespiratory, metabolic and bioenergetic pathways

The Only Program Comparison Of It Kind

Page 58: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

58

Key TermsMaximal Oxygen Consumption (VO2max)

Max rate of consumption, distribution and utilization of O2

(ml O2/kg.min)

Heart Rate Max (HRmax), Maximal HR

The highest heart rate one can achieve during graded exercise

Stroke volume

Blood pumped by ventricle per beat

Cardiac output (CO): HR x SV = CO

Resting: 75 b/min x 70 ml/beat = 5.2 L/min

Exercise: 180 b/min x 120 ml/beat = 22 L/min

Page 59: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

59

Key TermsPeak power

The maximal maximal power output measured in watts.

Typically performed on a cycle ergometer

Exercise intensity in HIIT

A percentage of maximal effort

95% VO2max = VO2max x .95

85% Peak Power = Peak Power x .85

75% HRmax = HRmax x .75

HIIT Intervals

Exercise Interval: work bouts of exercise that range from 5 sec to 8 min

Rest Interval: Recovery between exercise intervals

Page 60: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

60

Key TermsWork/Relief ratio

Exercise 1 min and rest 2 min

1 min to 2 min relationship:Work/rest ratio: 1/2

Exercise 5 min and rest 5 min

90 sec. to 60 sec relationsip: Work/rest ratio: 1.5/1

Page 61: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

61

Page 62: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

62

Page 63: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

63

Page 64: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

64

Laursen, P. B. (2010). Training for intense exercise performance: high-intensity or high-volume training? Scandinavian Journal of Medicine and Science in Sports, 20 Suppl 2, 1-10.

Page 65: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

65

Five Programs Compared

8 subjects (2 men, 6 women) aged 20-30

Average VO2max = 48.5 ml/kg/min

Randomly assigned one of 5 aerobic protocols: one continuous bout and 4 intervals

Compared the oxygen consumption, caloric expenditure, blood lactate, heart rate and blood pressure

Gosselin, L.E. et al. (2012) Metabolic response of different high-intensity aerobic interval exercise protocols. Journal of Strength and Conditioning Research, 26(10), 2866-2871

Page 66: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

66

1) Metabolic Base TrainingWarm-up: 5-10 min of light intensity exercise

Continuous submaximal aerobic exercise at 70% VO2 peak

(Somewhat Hard Intensity)

Mode: Treadmill with no grade

Can be preformed on any mode

Why is it called Metabolic Base Training?

Mitochondrion is the base of all fat and carbohydrate metabolism

Because mitochondria have their own DNA they respond to stimuli,

In this case it is volume cardiovascular training

Mitochondria have been shown in get 35% bigger and produce 15-50%

more with volume endurance training

Page 67: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

67

2) 60/30 Interval WorkoutWarm-up: 5-10 min of light intensity exercise

Mode: Treadmill with no grade

Work: 60 seconds at 90% VO2max (RPE =Very Hard)

Relief Interval: 30 seconds at 35-40% VO2max (Walk, RPE=Light)

Work/Rest Ratio: 2 to 1 ratio

Modification: Make this a hill training interval session1) Incline up to 5 to 8% on Work Interval; no incline on relief2) Vary the intensity of the relief interval3) Protocol can be performed on any mode

Page 68: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

68

3) 90/30 Interval WorkoutWarm-up: 5-10 min of light intensity exercise

Mode: Treadmill with no grade

Work: 90 seconds at 90% VO2max (RPE =Very Hard)

Relief Interval: 30 seconds at 35-40% VO2max (Walk, RPE=Light)

Work/Rest Ratio: 3 to 1 ratio

Modification: Make this a hill training (work and relief) 1) Incline up to 5 to 8% for work and relief interval2) Protocol can be preformed on any mode

Page 69: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

69

4) 60/60 Interval WorkoutWarm-up: 5-10 min of light intensity exercise

Mode: Treadmill with no grade

Work: 60 seconds at 90% VO2max (RPE =Very Hard)

Relief Interval: 60 seconds at 35-40% VO2max (Walk, RPE=Light)

Work/Rest Ratio: 1 to 1 ratio

Modification: Alternate modes interval training training1) Compete two intervals on one mode and then just alternate modes ever two intervals (cycle, elliptical, rowing)

Page 70: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

70

5) 30/30 Interval WorkoutWarm-up: 5-10 min of light intensity exercise

Mode: Treadmill with no grade

Work: 30 seconds at 90% VO2max (RPE =Very Hard)

Relief Interval: 30 seconds at 35-40% VO2max (Walk, RPE=Light)

Work/Rest Ratio: 1 to 1 ratio.

Modification: Step-Wise Interval Training1) After each interval increase treadmill grade 3% and keep for

work and relief interval2) Can complete on any mode increasing work with each interval

Page 71: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

71

Special Findings of Study 90/30 protocol had the highest VO2, heart

rate, rating of perceived exertion and lactate levels

30/30 protocol the lowest VO2, heart rate, rating of perceived exertion and lactate levels

Blood pressure was similar in all protocols 30/30, 60/60 and metabolic base training

slightly higher (150 kilocalories) caloric values (than 90/30 and 60/30 protocols)

Gosselin, L.E. et al. (2012) Metabolic response of different high-intensity aerobic interval exercise protocols. Journal of Strength and Conditioning Research, 26(10), 2866-2871.

Page 72: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

72

How Safe Are these Extreme Conditioning Programs?

“A potential emerging problem associated with increasingly popularized extreme conditioning programs has been identified by the military and civilian communities. That is, there is an apparent disproportionate musculoskeletal injury risk from these demanding programs, particularly for novice participants,resulting in lost duty time, medical treatment, and extensive Rehabilitation….practical solutions to improve ECP prescription and implementation and reduce injury risk are of paramount importance”

Bergeron, M.F. et al. (2011). Consortium for health and military performance and American College of Sports Medicine Consensus Paper on Extreme Conditioning programs in Military Personnel, Current Sports Medicine Reports, 10(6), 383-389.

Page 73: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

73

What is Exertional Rhabdomyolysis?“Breakdown of striated muscle tissue”

Reports date back thousands of years

Elevated proteins in blood (notably myoglobin) can lead to acute renal failure, blood clotting, heart arrhythmias

Response to excessive, prolonged or repetitive exercise (hot climate exacerbates) in persons with low fitness level and/or too early introduction to the demands of the exercise program

Landau, M.E, et al. (2012). Exertional rhabdomyolysis: A clinical review with a focus on genetic influences. Journal of Clinical Neuromuscular Disease, 13(3), 122-136.

Page 74: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

74

Landau, M.E, et al. (2012). Exertional rhabdomyolysis: A clinical review with a focus on genetic influences. Journal of Clinical Neuromuscular Disease, 13(3), 122-136.

Page 75: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

75

Exertional Rhabdomyolysis Triad?Reddish brown (cola colered) urine

Muscular pain

Muscular weakness

(Symptoms of muscular stiffness and swelling may occur with rhabomyolysis)

Landau, M.E, et al. (2012). Exertional rhabdomyolysis: A clinical review with a focus on genetic influences. Journal of Clinical Neuromuscular Disease, 13(3), 122-136.

Page 76: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

76

Trainer Prevention RecommendationsEnsure suitable rest periods between sets and workouts

Vary workouts so all are not to exhaustive fatigue

Discourage clients from using caffeine and other stimulants which mask fatigue

Monitor clients for signs of overtraining

Track client records to note signs of performance decrements

Be cautious of training at high intensities in hot environments

Page 77: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

77

Any Questions

Page 78: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

78

References Bergeron, M.F. et al. (2011). Consortium for health and military performance and American College of Sports Medicine Consensus Paper on Extreme Conditioning programs in Military Personnel, Current Sports Medicine Reports, 10(6), 383-389.

Byrne, N.M. et al. (2005). Metabolic equivalent: one size does not fit All. Journal of Applied Physiology, 99, 1112-1119.

Donnelly, J.E. and Smith, B.K. (2005). Is exercise effective for weight loss with ad libitum diet? Energy balance, compensation, and gender differences. Exercise and Sport Sciences Reviews, 33(4), 169-174.

Donnelly, J.E., et al. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults, 41(2), 459-469.

Frankenfield et al. (2005). Comparison of predictive equations for resting metabolic rate in healthy non-obese and obese adults: A systematic review. Am J Clin Nutr. 105(5):775-789.

Gosselin, L.E. et al. (2012) Metabolic response of different high-intensity aerobic interval exercise protocols. Journal of Strength and Conditioning Research, 26(10), 2866-2871.

Hamilton, M.T. (2008). Too little exercise and too much sitting: Inactivity physiology and the need for new recommendations on sedentary behavior. Current Cardiovascular Risk Reports, 2, 292-298.

Page 79: Metabolic Conditioning: The Good, Bad and Ugly · Metabolic Conditioning: The Good, Bad and Ugly. ... College of Sports Medicine consensus paper on extreme conditioning programs ...

3/22/2013

79

References Kravitz, L. (2003). Multimode training for optimal exercise performance. Australian Fitness Network, 16(2), 43-46.

Laughlin, M.H. (1991). Cardiovascular response to exercise. Advances in Physiology Education, 22(1), S245-S259.

Levine, J.A. et al. (2005). Interindividual variation in posture allocation: Possible role in human obesity. Science. Vol 307: 584-586.

Levine, J.A. (2004). Non-exercise activity thermogenesis. Nutrition Reviews, 62(7), S82-S97.

McPherson, R. (2007). Genetic contributions to obesity.Canadian Journal of Cardiology. 23(Suppl A): 23A-27A.

Mifflin MD, St Jeor ST et. al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 51(2):241-247.

Potteiger, J.A. et al. (2008). Changes in resting metabolic rate and substrate oxidation after 16 months of exercise training in overweight adults. International Journal of Sport Nutrition and Exercise Metabolism, 18, 79-95.

Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy, and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.

Vella, C. A. & Kravitz, L. (2004). Exercise After-Burn. A Research Update, IDEA Fitness Journal, 1, 42-47.