Category Archives: Articles

What is Fitness?             How fit are you?             How do you know?

The Definition of Fitness is: Quality and State of Being.  All human performance is rooted in the performance of:

• Heart- Stroke Volume, Stroke Rate, Resting Rate, Average Rate, Sleeping Rate-RECOVERY RATE!
• Lungs- Capacity (VC), RT, Respiratory Rate at All Thresholds– COST of BREATHING!
• Metabolism – Energy Substrate, Metabolic Rate, Efficiency- COST of ENERGY/Performance!

Take the 6-Question interactive animated Harvard test: Click Here

Regardless of the specific Activity: Running, Biking, Walking, Dancing, Rowing, Paddling, Swimming or Life!

The #1 cause of the USA National Debt is Healthcare; the top contributors to this cost are diseases of the:

• Heart
• Lungs
• Metabolism  

Many are preventable through Evidence Based Exercise and Lifestyle Changes!

We are here today to Share– New Innovative Fitness Technology & Training Methodology that Pinpoints Evidence Based Exercise of these three (3) important cornerstones of YOUR Health & Performance at 5-Metabolic Levels!

 What does your lifestyle cost your metabolism?  Fill in the Lifestyle Worksheet and find out more: Click Here

How well do your Heart, Lungs & Metabolism- Adapt (A) to and Recover (R ) from daily stress?

 “The #1 objective of our Exercise & Lifestyle Program is to:  Reducing the Metabolic Cost of Movement“

When you achieve this you increase:

1. Maximum & Sub Max Performance Capacity @ Cost-: Power, Speed, Pace, Strength Endurance ect.
2. Post Exercise Recovery Rate- Lower Mortality Rate  see Cleveland Clinic White Papers on PERR: Click Here
3. Resting Heart Rate
4. Improve Metabolic Reaction to stress (lower cost)
5. If you did our Power, Speed or Pace Test enter numbers here to get your FIT Score: Click Here

IQniter Cardio Training Systems powered by Suunto gives us a NON-Invasive window into the correlation of heart rate to metabolic function & performance.  There are 5-Distinct – Human- Metabolic Thresholds, distinct points of dramatic chemical change.  Each level has its own specific intensity, duration and frequency of training.  Without the Ability to recognize each Threshold as we spend our precious workout time, we miss the opportunity to improve them. We are Blind!

iQniter Cardio Training Powered by Suunto “Takes the Guesswork out of Diet and Exercise”

Copyright Tim Barnes Olympia Training Systems LLC             tim@sonic-fitness.com                 719.289.0351             1.800.267.6642 x817

iQniter educates members to the correlation between Metabolic Cost, and Human Performance.iQniter Cardio Training powered by Suunto brings a whole new level of involvement to any group exercise session from Indoor Cycling to Silver Sneakers.

iQniter Cardio takes the Guesswork and out of Diet & Exercise.

Excite-Inform- Involve-Educate as you Gain & Retain Members!

With iQniter Cardio Training, clients get involved in the process of wellness, they see real-time EKG accurate heart rate monitoring and they receive a complete analysis at the close of each workout both on their email as well as at Suunto Movescount.

Take a few minutes to view the video on iQniter Cardio by Suunto

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Call or Email us Today for a Online or Onsite Demo.

Please Join us in the Sonic Fitness Challenge, see info by clicking here!

tim@sonic-fitness.com

719.289.0351

Email Printout Sample:                      Movescount Sample:

The Future is Here!  Change the Dynamic, Change the outcome!

iQniter takes Exercise and Performance to the Next Level. With Movescount you can remain private or you can form Groups, Example: Costa Mesa 24hr fitness 6-am.  You can virtually compete with any other club in the world, compare, standardized RPT workouts, race by heart rate, by power by weight.  The options are endless.

One thing is for sure, your facility will NEVER be the same.  Take your class, your members, your clients and athletes to the next level and document it.

Now that is Evidence Based Exercise!  is there any other kind?

Indoor Cyclist, Runners , Runners, Rowers, Paddlers:

What is your current state of Fitness? What are your Threshold Training Points?

Here is a Great Workout Challenge!

Here is what you will need:

• On a Indoor Bike with POWER readout, Treadmill with Speed (MPH), indoor Rowing/Paddling with (Kilo Pace)
• Heart Monitor that can be downloaded and analysed or
• iQniter Cardio Training System hooked up and running. The beauty of the iQniter Cardio Training System is you could do this test in a group as large as 72 riders, runners, rowers or paddlers.

Here is the Workout/ Fitness Test:

• Warm Up very good, gradual accelerations relax and repeat increasing intensity each time.
• Stage #1: is a 4- Minute Time Trial (ALL OUT MAX) Run, Ride, Row or Paddle as fast as you and record your average Pace, Speed, or Power. This is your Current Max Capacity or Reference Point. If you truly did your 100% best, we will have seen your Max Heart Rate and we must assume you achieved your Max Vo2.
• Full Recovery, keep moving until you are ready for Stage 2, we want full recovery.
• Stage #2: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 70%mhr. Our objective is to discover your 4-Min Max Performance @ 70%mhr-the upper limit of Metabolic-Level #1- Free Fatty Acid Utilization (FFA)
• Full Recovery, keep moving until you are ready for Stage 3, we want full recovery.
• Stage #3: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 80%mhr. Our objective is to discover your 4-Min Max Performance @ 80%mhr-the upper limit of Metabolic-Level #2- Aerobic Threshold.
• Full Recovery, keep moving until you are ready for Stage 4, we want full recovery.
• Stage #4: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 85%%mhr. Our objective is to discover your 4-Min Max Performance @ 85%mhr-the upper limit of Metabolic-Level #3- Anaerobic Threshold.
• Full Recovery, keep moving until you are ready for Stage 5, we want full recovery.
• Stage #5: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 88%mhr. Our objective is to discover your 4-Min Max Performance @ 88%mhr-Metabolic-Level #4- Lactate Threshold.
• Warm- down and Make Sure Your Record your Average Power, Pace or Speed for each Stage!

Remember: Your current fitness comes down to How Much of your Max Vo2 you can access at Sub Maximal Levels. The greater your access to your Max Performance at Metabolic Levels 1-4 the fitter you are!

Examples:

1. 2- Pro Cyclist do the 4-Minute Test, each rider produces an Average Max Wattage output of 500watts! Which one is fitter?
2. 2-Olympic 5,000 meter runners run a 4-Minute Test and each runner produces an Average Speed of 15mph (4-min mile), which one is fitter?

The answer to both questions is the same: 

Everything you ever needed in a Training Program is right here:

Reference Point Calculator, use it to learn the proper training levels to affect your 5-metabolic thresholds.

http://sonic-fitness.com/rpt_test.html

There is nothing like it.  Many people Over-Train, and Under-Train, very few train properly.

The Result of Over-Training and Under-Training is that you QUIT!  Retention Rates are Horrible in the business of Fitness.

STOP being the victim of this less than informed process.  We are all unique, we are all special and the key to longevity, quality of life and fitness is finding the balance at 5-different waking metabolic levels.  We live at all of them, and we need to Train or Exercise ALL of them in different proportions.

45% FFA

25% Aerobic Threshold

15% Anaerobic Threhold

10% Lactate Threshold

5% NMF Supra Max

Therafit Colorado was one of the First Centers in the USA (2006) to adopt the correct training Methodology and use Reference Point Training (RPT) with Suunto Group Heart Rate Monitoring.

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