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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.

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

• Does your Nutrition Support your Training Session?

Nutritious Tapa’s: Mango/Grilled Chicken, Beets, Carrots, Kale, Serrano Chilies, Feta Cheese

Who Said Healthy Food is Boring?  

When you train properly by reference point at 5-meta-levels it is easy to see that each type of workout session burns a different variety of fuel substrate.  Study the Graphic below, notice how the amount of Carbohydrate as a substrate (raw material) for fuel changes as the intensity goes up!  Are you feeding this?

Sonic Fitness iQniter Cardio Training Shows you a Distinctive Analysis of time spent at each Meta-Level.  This is what  iQniter Cardio means by the expression: “Take the Guesswork out of your  Workout”  Should Be: “Take the Guesswork out of Diet and Exercise”.

This iQniter Chart gives you a never before knowledge of Diet & Exercise!

Is your Training Program Goal- Optimum Health & Composition?

Then “Eat What You Burn” only makes sense, right?

Question:

If you did a 1-Hour, Reference Point workout, that utilized 1,000 total calories to benefit your Anaerobic Development -Level- 3 Training Effect (TE-3).

• How much Carbohydrate did you burn?
• How much  Fat did you burn?

(Remember 3 Macro-nutrients?  Protein is a building Block, Fat & Carb are Fuel Substrates)

Answer:

Carbohydrate as a fuel renders 4-Calories per Gram of carbohydrate.  80% of 1,000 calories is 800 Calories, so your body utilized (800 calories / 4 =200 grams carbohydrate), and 200 Calories of Fat, Fat as a fuel renders 9-Calories per Gram (200 / 9 = 22.2 Grams).

Heart Health

Don’t forget  the Protein!  You need .5-.9 grams per lb of lean mass (body weight minus fat weight).  TE-1 about .5g TE-2 about .6g TE-3g about .7g TE-4 about .8g and TE-5 about .9g.

REMEMBER: The higher the intensity of your workout session the MORE myofybril damage you do (Metabolic Effect), the more Protein (amino acids) building blocks you need to repair.

• What is your 1-Minute Post Exercise Recovery Rate (PERR)? 

  Actual Client Test: She Had and Excellent PERR See Grade Scale

  What is your personal Post Exercise Recovery Rate (PERR)?

  PERR is perhaps the most important piece of information you can have on yourself, or your students-clients-athletes.

  See Medical Research Data at Bottom of Page.

  In a Nutshell:  If you care about your health you need to know your Current PERR and you need to keep an EYE on the progress of this number as you age. Where is it NOW, where will it be in 10 years?  Good News… it is one of those things you can improve as you age!

  How do I get my PERR?

  Simple:  Even Simpler with our Sonic Fitness iQniter Cardio Training System and you can do it with a group of 72 people at once.  See video link above.

  Here is a Great Test/Workout that may Save your Life!   

  PERR Test/Workout Procedure:

  1. Give yourself or Subject (s) three (3) shots at a Max Heart Rate after a good warm-up. Use a stationary bike, Treadmill ect. Simply tell them: “you have 2-minutes to work up to a MAX, ALL out effort, get your heart rate as high as you can, work into a Final 15 second sprint effort at the end of the two (2) minutes, anticipate your finish, and then sit or lay down for 1-minute”.  Instructor Marks the start/end of the 1-minute recovery (Variance) and then allows the subject (s) to do it again.  2- 3 efforts are sufficient, you can always do it again on another date.  This becomes a very valuable Reference Point for (RPT).  A reference point for LIFE.  Far more important than any other bio-marker.
  2. The big Question:  What is your 1-Minute  Post Exercise Recovery Rate?

  
  

  Here is a Grade Scale I made up over my 10 years at my Colorado Wellness Center from Trial and error with ALL my Clients:

  45+ = A

  35+ = B

  30+ = C

  20+ = D

  15 less = F  ( See a Cardiologist)

  Over Ten (10) years we spotted many irregularities that ended up with clients needing Angioplasty or Stent see link .  This Early Detection- Literally Saved Their Life!!!

  NOTE: Middle School PE Teachers, with a Sonic Fitness iQniter Cardio Training System can do this Fun Workout with a Jump Rope and up to 72 Kids in a School Gym with Heart Rates projected on the Wall and being recorded on the computer.  What will you find? Think of the kids we could help. Think of the educational value.

  In Close:  Work PERR into your Class as a Workout and see how your students do?

  Here is the Medical Data on How important this PERR is, it can save a life is spotted early!

  Any Questions on How to Execute this Non-Invasive Test/Workout Stage do not hesitate to contact me:

  Tim Barnes

  tim@sonic-fitness.com

  1-800-267-6642 x817

Post Exercise Recovery Study

Sonic Fitness is gearing up for CanFitPro, the international fitness and club business conference and trade show August 17-18 in Toronto, Ontario, Canada.

While there we’ll be officially announcing the arrival of iQniter Cardio Training, the future of the Suunto Fitness Solution. iQniter Cardio Training is not just a rebrand of the Suunto Fitness Solution but a giant leap forward with a host of new cloud-based features, more control over workouts, and a new scalable framework that lets you adapt and expand the software the way you want.

Visit us in booth 2027  and hop on a bike for a demo! Find out what it’s like to have real, useful data from
participants, more control over the workout experience, and motivating visual feedback!

Visit us on Facebook or Twitter for updates and pics as they roll in, and if you can’t make it
to the show, you can read all about iQniter Cardio Training here, or contact us!