14 Sep

• Exercise vs Diet

” Can a high level of physical activity offset a bad diet”? Dr. Joyner 

You can answer that for yourself.  Here is my view of it, after 10 years of working closely with people day in and day out at my wellness center in Colorado. 

“Are you this person”?

The typical “Client” came in as a stranger, they asked a few questions about the program, looked around and ask “How Much“?  

When asked about “WHY” are you here, “WHAT” do you want from a wellness program?  9 times out of 10 those ugly ole words “Weight Loss” came out of their mouth.  

I call the words “Weight Loss” ugly as they disappointed me, they dumb things down!  First of all it is not Weight Loss, it is Fat Metabolism, stimulation of your metabolism to utilize your storage of excess adipose tissue (adiposity).  Why the lack of General Basic Heath Education in Educated Adults?

One of my best clients for over 6 years  was a Dr. (phd) of Education and is now the assistant Superintendent of the public schools.  She had no idea how her body worked!

Why not answer “Health“, “Vitality“!  Why not go out on a limb and say ” I want to improve my resting heart rate“, ” I want to improve my strength to weight ratio“,  “I want to improve my metabolism at 5-different levels” , ” I want to improve my Post Exercise Recovery Rate“?

Education & Involvement:

Learn as you Exercise

Our program was a success, because we used the iQniter Group Heart Rate monitoring system, so from day one, at every exercise session each person in the group had their heart rate displayed on 3-large flat screen monitors and were being recorded.  

Dynamic:

It changed the dynamic of the session, no longer just mindless exercise, it brought focus and a sense of purpose to each session, evidence! The information informed, it brought questions and the questions promoted learning.  Learning about adapt and recover exercise, recovery rate, metabolism RPT and threshold training.  

My Students learned about their human energy systems, aerobic- aerobic/anaerobic- anaerobic and how the source of fuel available internally, fuel substrates- Fat and  Carbohydrate reacted to the various 5-Metabolic levels or Thresholds, we call Training Effects.  Here is a great link to a interactive/animated learning tool: Metabolism Model take the 6-question test and see how you do? Better yet, have your kids do it!

Execution:

We executed Performance/Evidence Based Exercise routines and with every routine we educated and informed the group as to “WHY” we were doing this routine and we related it to diet, with the question: 

“Does your Diet Support or Sabotage your workout”?

In close:

I must recommend that you read Dr. Joyner’s excellent blog below and ask yourself why does our society lack basic knowledge of our very own body, how it works, what drives the heart and metabolism, what exercises stimulate and improve the heart and metabolism and what foods best support these functions?

If  we have a public school doctrine of “No child left behind” for reading, writing and arithmetic,  why do we leave them behind in terms of Personal Wellness?

Another Great Article by Dr. Joyner below:

Mike looks as the statistics of Diet vs Exercise.  He poses the question:

           Diet vs Exercise?

Posted by Michael Joyner, M.D. on September 13th, 2012 

Over the last couple of weeks the focus has been on the combined problems of inactivity and obesity that are the dark side of technology and “progress”. Today’s post is a short one and the question is can a high level of physical activity offset what might be described as a bad diet?

The figure below is from the Aerobics Center Longitudinal Study and shows how fitness and “unhealthy eating” interact in nearly 14,000 adults who were followed for up to 16 years. People in the moderate and low fitness groups who also scored either moderately high or high on the unhealthy eating index have increased all-cause mortality. For example, in the moderate fitness group, people who scored high for unhealthy eating had a 1.6 times greater all-cause mortality compared to people in the high fitness group who also ate well.

The authors noted that:

“One primary dietary pattern emerged and was labeled the Unhealthy Eating Index. This pattern was characterized by elevated consumption of processed and red meat, white potato products, non-whole grains, added fat and reduced consumption of non-citrus fruits. The hazard ratio for all-cause mortality in the fifth vs the first quintile of the Unhealthy Eating Index was 1.40 (1.02–1.91). This risk estimate was reduced by 13.5 and 55.0% after controlling for self-reported physical activity and fitness, respectively.”

They went on to conclude that:

“A dietary pattern high in processed meat, red meat, added fats, non-whole grains and white potato products and low in fresh fruit was a risk factor for all-cause mortality. However, the diet-disease relationship was largely confounded by fitness.”

Comment: I am not advocating that anyone eat what might be called an unhealthy diet, but I think this study is important because it shows that exercise and fitness can limit the negative impact of a sub-optimal diet on mortality. There may also be times in life (for example while traveling) when it is not possible to eat well and make healthy food choices, but perhaps it is possible to remain active and make sure you get a work out in.

10 Sep

• The Future is Here: iQniter Cardio Training

iQniter Cardio Training Powered by Suunto

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iQniter Cardio Training- Brings a Priceless- Dynamic of Involvement to your Program. 

 All the Tools You need To:

  1. Assess 
  2. Prescribe and 
  3. Execute your Training Program.

iQniter Cardio Training allows you to design and catalog your workout sessions, so you can build from session to session – season to season- and year to year. Involve and Focus your Group Sessions like never before!

Call Today for a Full Demo!

School Teachers & Coaches let us show you how we can get this funded for your School.  

Contact info: tim@sonic-fitness.com 

Tim Barnes 1-800-267-6642  ext: 817

10 Sep

• iQniter Cardio Training for Your School

New iQniter Cardio Training -School System:

        

  Get Kids Excited & Involved w/Exercise & Health!!!

  1. Finally a System and a Training Program that is perfect for Middle School Age Students. 
  2. Heart Rate monitoring in a Group takes Fitness Education to the next level.
  3. Real Time Monitoring and Analysis with meaningful reports that give Teacher & Students, immediate color coded results at 5-Metabolic Levels.
  4. Track up to 72 students at once.
  5. Live Monitoring Program + Emailed Reports, plus Suunto Movescount- Social Media site = Never before Focus and Attention to Physical Education and better Health.
  6. Inspire kids, get them “Involved & Interested in Health” with smart exercise that “Takes The Guesswork out of Training“.
  7. Each PE teacher will automatically receive a class summary representing individual training effects for each student, average heart rate, caloric expenditure (kcal).
  8. Automatic Computer Tracking of Each Session allows a teacher to spot any unhealthy -Heart Related – irregularities early, and often, making for a system of prevention, rather than treatment.
  9. iQniter power by Suunto brings  analytic proof of EBE (Evidence Based Exercise). No longer do you need to guess, and Over-Train half the class, as you Under-train the other half with no standard, or documentation. Now you can “Pinpoint and Prove” results.
  10. The human body has 5- Distinctive Metabolic Levels that are easy to spot and target with our Reference Point Training System designed by 2-Time Olympic Track and Field Coach, Dr. Joe Vigil.

By applying the Heart Rate and Training Effect information, you can create the desired intensity for your specific PE classes. By comparing Training Effect scores for the same workout, over time you can quantify improvements against your Baseline Reference Points. See Reference Point Training  by OTS,who will be here as a resource to help you set-up and  utilize the iQniter Cardio Training System.

Create unlimited student profiles by using the same set of heart rate belts for all of your classes. No programming required between classes – Simply pick your class and go. This system is easy, effective, and more comprehensive for PE teachers and students.

Click Here for a iQniter Highlight Video! 

We have a great leasing program as well as many creative ways we can assist you with to receive – community funding to pay for the system.  Please contact us for a Demo on how to get started by Clicking Here

Group Heart Rate Monitoring features: 

  • Have multiple student profiles assigned to one HRM belt.
  • Monitor up to 72 students at once.
  • Real-time guidance with color coded Heart Rate zones, Training Effect , calories burned and more
  • Web-Based software allows real-time user updates
  • Automated individual and group reporting provides class Averages, Training Effect Average Heart Rate, Energy Expenditure (kCal), and Reference point guidance.

School Kit Contents:
iQniter School Pack includes:
Team Receiver with USB cable
20 Heart Rate Belts
iQniter Software license
Quality Aluminum Case
Option to include Pre-Programmed Lenovo Laptop Computer & Sharp Projector.

For Demo Please Contact: tim@sonic-fitness.com 

09 Sep

Olympic Training Methodology

5-Metabolic Zones plus Sleep (recovery)

Olympic Training Outline:

  1. Assess establish your Baselines, what Dr. Vigil calls VvO2– what we call for all: Reference Point Training (RPT).  We as a Team, Teacher/Student Athlete must find our Starting Point.  Were are we?  All Training stems from the Super Compensation Model, if you do not know it, it is simple, stop NOW and click here to learn the 4-Simple Steps of the Training Process.
  2. Prescribe either to yourself or from a competent Coach,Teacher,Trainer, Facilitator ect. a Course of Action, a Periodization Program.
  3. Execute your Training Plan.  You must of Course DO IT!  See it through, make proper adjustments as they arise ie: Snow day, Wind Day, go indoor or onto a Treadmill, Bike paddling machine, rowing machine ect.
  4. Repeat in progressive levels or cycles over lifetime or career.

Here is the  FREE Outline of Olympic Threshold Training Model:

  1. All Human Beings have 5-Distinctive Metabolic Levels plus Sleep (Recovery)
  2. All evidence based, performance monitoring health/wellness/fitness programs Must incorporate and act on this information- or they are simply In-Complete Programs!
  3. The key to any great Performance/Evidence Based Exercise Program is balancing and Incorporating ALL 5-Levels into your workout week or micro-cycle put against known Reference Point (RPT) over a targeted Time Period (Periodization).   

Sample Training Sessions by Reference Point at various Meta Levels.

Weight Training Sample: 

  1. Your Max Bench Press is 200lb, today we train 10 x 1 rep max of 200 at 80% or 10 x 160lb’s (80% of Reference Point= 160lb), as Max Changes, RP changes. Keep in mind, as a normal human we all have 6-Compound Muscle Groups: Leg’s (waist down) Chest, Back,Shoulders, Arms, Ab core.  Establish a Reference Point baseline for each body part. 

Running Samples:

  1. Best Mile run of 4:00 (4-min) today we Train Long at TE-1 (FFA) 65-75% -we do a 90 minute run at 6:09 mile pace.
  2. Best Mile run of 4:00 today we Train Aerobic Threshold TE-2 (Aerobic Threshold) 75-80% -we do a Steady State (even pace) 50- minute run (10-miles at 5:00 mile pace) 
  3. Best Mile run of 4:00 today we train at TE-3 (Anaerobic Threshold) 85% or 4:30 mile pace.  6 x 1-mile with active recovery back to 70%
  4. Best Mile run of 4:00 today we train at TE-4 (Lactate Threshold) 85-95% or 4:42-4:13 mile pace.  We may run 6 x a 800 in 2:06 or we me run a Tempo 3 miles at 4:42 pace. Recover back to 70% between.
  5. Best Mile run of 4:00 today we train at TE-5 (NMF/Supra Max)  95-Max Heart rate.  Heart rate does not really affect this level.  Here we are working SKILL, Foot Speed ect.  We may do 12 x 150 meters at 3:50 mile pace Supra Max (Faster than best Mile time of 4:00)  or we may run 150 meter accelerations. Start at 5:00 pace and accelerate gradually to the point of All OUT Speed in the last 5-10 Meters. Recover and do it again. Full Recovery on all Work at this level. 

Bike Samples: (Important to have a accurate Power Meter)

  1. Same as running  TE-1 (FFA) 65-75% of Max Heart Rate (MHR) but put against POWER (Wattage as Reference Point) . Best 4- Minute Time Trial average of 400 Watts. TE-1 would be 2-4 hour rides at 65%-70%. Athlete should be able to average 65% of 400w. or 260 watts. This is Reference Point Training of the Human Metabolism!
  2. Best 4-Minute TT of 400 watts TE-2 (Aerobic Threshold) 75-80% -we do a Steady State (even pace)   1hour ride or 3 x 20 minute at 80% speed or 320 watts.
  3. Best 4-minute TT of 400 watts  TE-3 (Anaerobic Threshold) 85% we may do intervals of 12 x 4- minute pieces by RPT or 12 x 4′ @ 340w.
  4. Best 4-minute TT of 400 watts avg.  TE-4 (Lactate Threshold) 85-95% we may do 3 x 20 minute Tempo rides with full recovery at 88% RP or 340 watts up to 380 watts.
  5. Best 4-minute TT of 400 watts avg.   TE-5 (NMF/Supra Max)  95-Max Heart rate.  Heart rate does not really affect this level.  Here we are working SKILL, Foot Speed ect.   A classic Great Workout at this level is Motor Pacing at speed above anything cyclist could do on their own power behind a Motorcycle with roller bumper on back.  Or in an indoor cycling Class we may do 30 second to 1- minute repeats in sets of 4 minimal recovery between reps with MAXIMUM recover between Sets.  ie:  4 x Set of 4 x 45″ sprints at 600 watts.

Free Pace & Power Chart Click Here to find RPT

See the New Sonic Fitness iQniter Cardio Training System to execute these sessions. iQniter cardio training allows you to pre-design workouts that you can follow.  These pre-designed  sessions can act as your reference point, your training objective would be to reduce the Metabolic Cost of the circuit, do more work for less Cardio Respiratory Cost (Stress).

Example Workout/Test:

A favorite of ours, at Therafit over the last 10 years has been a routine we call Yo-YO’s, start group of 10-20 peoples on indoor Bikes, with iQniter by Suunto, get them all to a base -Starting Point- of 75% mhr . Yell ready set- “GO” over the next 6-minutes their workout objective is to go to 85% (Adpapt Sympathetic Nervous system) and back to 75% (Recovery-Parasympathetic Nervous System) as many times as they can.  

This is a measure of their Functional Workload Capacity, as they get fitter, they will be able to do more 75-85-75 round trips in 6-minutes.  I count times at 75%, so they all get 1 automatically.

Our average  club production over 10-Years was 10 round trips.  I once had a person only get 2 in 6- minutes, I ask him to seek a cardiologist, sure enough he was in need of a Angioplasty or Opening of a  Semi-Blocked Artery with a Stent.

HOW MANY CAN YOU DO?

Email us for an Online Demo by clicking here

 

For middle school students it is very important to establish a set of Reference Points (baselines) to work against and keep them focused.

 

Example Circuit Training:

Circuits in the School Gymnasium such as a Jump Rope Station (50r) rotate to Push-up (10-20) Station to Sit-up(10-20) Station to Burpees (10-20) rotate to Balance Station (10-20) then on to 2-lap run station on to Wall Ball Squat (10-20). Establish Time

 

Please email us your Answers:

What does each  Meta Level mean to you?  

Do you incorporate all 5 into your week?

What percentage of each Meta Level, as a % do you execute?

How well do you Sleep?

What is your True 24 hour cycle resting Heart Rate.

What is your Waking Heart Rate?

What is your Max or Peak Heart rate by stress test?

What is your Max Vo2?

What is your Reference Point for Training each Level?

How do you FEED (nutrition) each Training Level?

Do you feed or starve each level prior to session?

What are Samples Workouts of Each Level?


Please do not hesitate to contact me with any questions you may have.  Also take time to sign up to receive our Blogs in the left hand column.


Contact: Tim Barnes

07 Sep

• Reference Point Training (RPT)

RPT is Training @ 5-Metabolic Levels against given Performance Reference Points! 
How Fit Are YOU?  How do you know?

Reference Point Training is:

Training at a percentage (%) of your Max Cardio-Respiratory Output, at a percentage (%) of Max Performance- Reference Point.

We all share the same Human Metabolism that has 3-primary Energy Systems (aerobic- aerobic/anaerobic & Anaerobic) and 5- distinct metabolic thresholds, or training- intensity levels.

Evidence Based Exercise is:

EBE is a complete exercise methodology (Pedagogy), that addresses all 5- Metabolic Intensity Levels, in one package, with incredible accuracy.

Training Load or  Training Effect (TE) will Vary:

Sometimes 65% (ffa) sometimes 80% (aerobic threshold) sometimes 85% (anaerobic threshold) sometimes 88% (lactate threshold) and sometimes 100% ( NMF/supra-max)!   Sometimes a Combination of all 5 Training Effects.

We train by % of Max Heart Rate,  against % Max Performance Based – Reference Points, with the EKG accuracy of iQniter Cardio Training powered by Suunto. iQniter and RPT allow us to provide a program to train up to 72 people at a time with complete accuracy regardless of talent side by side.

Why Risk Injury and Over-train, or Waste time and Under-train when you can Pinpoint Training Effect and Produce Measurable Results?

Here is 2-Time Olympic Coach Dr. Vigil on Reference Point Training, applied to Running he calls it your VvO2 or Max Velocity (Avg Speed) at Max Vo2 for a Mile Run.  How fit are YOU?  How do you know if you have nothing to reference your answer against?

Click Here for Video 

Here are just a few simple Samples of how RPT works with a few common activities:

For Endurance Training: 4- minutes at Maximum Effort is a good duration to test most Activites and Establish  a  Point of reference.  Why? 4-Min Max effort is 50% Aerobic/ 50% Anaerobic so it is a good test of the human energy system.

For Brute Strength & Speed: 1 Rep Max ie: 1 Rep max Squat or Bench press, or 40-100 meter Max speed.

OTS Methodology sets up your workout week with a variety of Reference Point Training at various Metabolic Levels (Stress Levels)

A Cyclist with 400 watt Average 4-minute time trial would do:

TE-1 240-280 w at 65%-70% mhr (FFA)

TE-2 320w at 80% (Aerobic Threshold)

TE-3 340w at 85% (Anaerobic Threshold)

TE-4 340-380w at 85%-95% (Lactate Threshold)

TE-5 380- 500 Watts at NMF to 125%(500w) at Supra Max

A Runner with 4:00 mile Personal Best (PB) would do:

TE-1  6:09 – 5:43 mile pace at 65-70% of MHR  (FFA)

TE-2  5:00 mile pace @ 80% of MHR  (Aerobic Threshold)

TE-3  4:42 mile pace @ 85% of MHR (Anaerobic Threshold)

TE-4  4:42- 4:13  mile pace at 85-95% of MHR  (Lactate Threshold)

TE-5  4:00 to 3:28 mile pace (3:28 is 115% of RP)  (NMF/ Supra Max)

See Pace and Power by RP here

Sonic Fitness iQniter Cardio Training provides you with a EKG accurate Tracking System to record and analyse your Various Sessions against Refrence point.  Year in and year out over your lifetime is where you will reap the greatest rewards.  Each Printout of your latest session becomes an opportunity to learn about your health and improve your performance without wasting your energy, time and putting yourself at risk.  Below is a sample of a 6x Kilo interval workout loaded to Suunto Movescount Social Media.

detail your performance

It is critical than get on the right system and stay with it as you age. Once you have all our Baselines, your Reference Points and our system to train them.  You will always know where your Health and Performance is and have the system to improve it.

What are Your Reference Points?

share them with us at: tim@sonic-fitness.com or by commenting below.

Here is a peek at a Highlight Video of iQniter Cardio Training  we will be happy to do a free demo with your Team, Class or Group at anytime, just contact us.

Highlight Video just Click Here

Join us:   Get all the Training info you need from the Olympic Source OTS