Show Notes:

1. How Do We Use Heart Rate Monitors At MBSC?

• We encourage all clients to use MyZone Heart Rate Monitoring.

• Primarily to monitor resting HR, prescribe rest and screen for possible health issues.

  • Resting HR - Elevated resting HR directly correlates with all-cause mortality independent of physical fitness (Goal: under <60 seconds)
  • HR Recovery - Low HR Recovery is directly correlated with all-cause mortality (Goal: a 30 beat drop in 60 seconds after a intense bout of exercise)
  • Health Concerns - Abnormal jumps/elevations in HR
  • We prescribe work INTENSITY for HIIT using MAS

2. What is the 30-15 IFT Test?

• Field test was developed by Martin Bucheit to indirectly measure VO2 and program for aerobic output.
• Progressive shuttle running intervals of 30 seconds interspersed with 15 seconds of passive recovery. Starting at 8 km/hr and increasing by .5 km/hr at each bout.
• Test ends when the subject can no longer reach the end line/maintain speed.

• Problems with practical application for us: Time and Space

  • It takes 20-30 minutes to complete
  • It would work well in a team setting done outside. Not great in a private setting indoors.

3. What Max Aerobic Speed (MAS)?

• MAS is physiologically defined as the lowest speed at which you reach maximal oxygen uptake (VO2).
• Time spent at or above 100% of MAS seems to be a critical factor for improving aerobic power
• Short intervals at > 100% os MAS are the most effective way to improve aerobic power.
• Specifically, intensity of 120% of MAS was determined to be the best single speed for short intervals to improve MAS

• We use a set time trial or a set distance test on the airdyne or assault bike.

  • 5-6 min time trial
  • 2 mile time trial on Assault bike (most will fall in between 4-7 minutes)
  • Modified Coopers Test YouTube Video
  • MAS speed chart link
  • Do the test on yourself before you have other people to do it!

Book Club recommendation:

• Kevin: Business Adventures : Twelve Classic Tales from the World of Wall Street by John Brooks
• Brendon: How bad do you want it: Mastering the Psychology of Mind over Muscle by Matt Fitzgerald

All References