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ninevirtuesSo, you may ask yourself how it is that you determine your anaerobic threshold (the magic number that lets you calculate all sorts of training heart rates).
For running, do it this way: Equip the person to be tested with a heart rate monitor. Equip yourself with a clipboard, paper, and pen. Go to the track.
1) Have the person run for 20 minutes to warm up.
1a) Note the person's heart rate (HR) at the end of the warmup.
2) Have the person run three miles at the fastest pace they can sustain for three miles. That's 12 laps. Have them tell you their heart rate each time they pass you.
2a) Record and graph heart rate vs. lap number. It might also be useful to record the time each time they pass you. (I'm used to doing this with athletes who can keep a relatively steady pace for 12 laps. If they're not so fit, and they go too fast and 'blow up', I suspect that makes the test invalid.
3) Have the person cool down by jogging/walking for 20 minutes. (You can probably see that this test is not for the unfit.)
3a) Finish graphing heart rate vs. lap number. You will see a steady rise in heart rate, and then a deflection point where the graph will level off. The deflection point is the anaerobic threshold (the point where the body makes lactic acid exactly as fast as it disposes of the said lactic acid).
If you were going to do the same thing on, say, a spin bike....
1) Have the person ride easy for 20 minutes to warm up. Again, equip them with a HRM.
1a) Note the person's heart rate at the end of the warmup. Best practice here is to take the wristband part of the HRM off them and hold it behind them, so they can't see their own heart rate and they do not aim for any particular number.
2) From there, ahave the person ride at a cadence of 90 RPM. Do this:
- Increase the tension by 1/4 turn every two minutes.
- Record HR vs time every two minutes.
- Ask their exertion rate on a 1-10 scale, where 10 is like trying to move the empire state building, when you record HR and time.
This one is a little trickier. You are watching for the point where their breathing changes (becomes labored) and they report that their exertion is about 8/10. Note that point when you record heart rate and time. Keep going, raising the gearing and exertion, until the person reports that they are 10/10 exertion and they are DONE, thanks.
I guess this one's not for sissies, either. ;-) Anyway, graph heart rate vs. time, and mark the point on the graph where breathing becomes labored. That point should be on or near the deflection point on the graph (where the slope changes).
For running, do it this way: Equip the person to be tested with a heart rate monitor. Equip yourself with a clipboard, paper, and pen. Go to the track.
1) Have the person run for 20 minutes to warm up.
1a) Note the person's heart rate (HR) at the end of the warmup.
2) Have the person run three miles at the fastest pace they can sustain for three miles. That's 12 laps. Have them tell you their heart rate each time they pass you.
2a) Record and graph heart rate vs. lap number. It might also be useful to record the time each time they pass you. (I'm used to doing this with athletes who can keep a relatively steady pace for 12 laps. If they're not so fit, and they go too fast and 'blow up', I suspect that makes the test invalid.
3) Have the person cool down by jogging/walking for 20 minutes. (You can probably see that this test is not for the unfit.)
3a) Finish graphing heart rate vs. lap number. You will see a steady rise in heart rate, and then a deflection point where the graph will level off. The deflection point is the anaerobic threshold (the point where the body makes lactic acid exactly as fast as it disposes of the said lactic acid).
If you were going to do the same thing on, say, a spin bike....
1) Have the person ride easy for 20 minutes to warm up. Again, equip them with a HRM.
1a) Note the person's heart rate at the end of the warmup. Best practice here is to take the wristband part of the HRM off them and hold it behind them, so they can't see their own heart rate and they do not aim for any particular number.
2) From there, ahave the person ride at a cadence of 90 RPM. Do this:
- Increase the tension by 1/4 turn every two minutes.
- Record HR vs time every two minutes.
- Ask their exertion rate on a 1-10 scale, where 10 is like trying to move the empire state building, when you record HR and time.
This one is a little trickier. You are watching for the point where their breathing changes (becomes labored) and they report that their exertion is about 8/10. Note that point when you record heart rate and time. Keep going, raising the gearing and exertion, until the person reports that they are 10/10 exertion and they are DONE, thanks.
I guess this one's not for sissies, either. ;-) Anyway, graph heart rate vs. time, and mark the point on the graph where breathing becomes labored. That point should be on or near the deflection point on the graph (where the slope changes).
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bad assumption
Date: 2005-03-10 02:37 pm (UTC)Re: bad assumption
Date: 2005-03-10 02:40 pm (UTC)(grin)
smarty pants.
You need what is called "base training"... that is regular, low-intensity aerobic exercise 3-4x/week for 30-45 minutes at a time, during which you can pass the 'talk test', that is, you can carry on a conversation.
You do that for 12 weeks. At the end of THAT, we try it again.