How Good Is Your Metabolic Training Knowledge? With Just ONE Statistic and Bodyweight, Can You Answer The Questions Below?
Let’s Suppose Your Client Gives You JUST ONE Test Result:
1. My Predicted Vo2 Max is
( My BodyWeight is: 100 kgs / 220 lbs )
NOW ANSWER THE FOLLOWING QUESTIONS based on the above metrics
The maximum amount of calories this client can burn is 17.5 kcals per minute.
If I exercise the client at just 50% of their maximum ability, how many calories will they burn for each minute of exercise?
If I exercise the client at just 50% of their maximum ability they will sustain just under 9 calories (8.75) for each minute of exercise.
What is the total calories the client can burn at 50% intensity if they exercise for 30 minutes at this level?
If the client exercises for 30 minutes at this level they will have burned 262 calories.
The client’s fitness capacity is average and their V02 Max tells me they are NOT fit enough to sustain running long enough to prescribe it as an aerobic workout.
NO. Even at the slow running speed of 6 mph this would require ALL of their energy conversion ability. Therefore, as being able to sustain running requires sub maximal effort and they has none! This client would not be able to sustain even a slow jog and their risk of injury will be high!
What exercise % (intensity) will your client be working with a brisk walking programme at a speed of 4 mph?
A walking programme even at the fastest speed of 4 mph would use less than 40% of the clients ability so they could certainly engage in a brisk walking programme.
However I would want their intensity to be above the 40% minimum threshold. I would want them to combine a walking with what I call a ‘tabbing’ session (create a progressive walk/jog interval workout ideally using a 2 zone HR prescription and a HR monitor). We will monitor their progress and gradually develop their ability to become fit enough to jog at the target 6 mph.
Exactly what would you prescribe to maintain 50% intensity whilst increasing your clients functional capacity?
To achieve the 50% intensity target during a session, as already indicated I would put the client on a progressive tabbing programme whereby they started out with a target of consistently covering 2 miles in 30 mins (this will be fairly comfortable for the client given their predicted V02 Max, and a good starting point to get them out exercising consistently).
I would set the programme to increase the distance to 2.5 miles over a 4-6 week period based on feedback.
This would mean the client will be exercising at a speed of between 4 and 5 miles per hour, at an intensity of between 40 and 70% of their functional capacity.
At a walking pace of 4 mph they will burn ___ calories and cover a distance of ___ miles in 30 minutes. Progressing to a speed of 5 mph they can burn ____ calories and cover 2.5 miles in the same 30 minutes.
The client will burn 170 calories at 2 miles in 30 minutes and progress to 280 calories at 2.5 miles in the same 30 minutes.
To finish, I would of course round off the full training program with mechanical, structural and resistance training based on the clients additional needs. This can be combined by adapting combination training using metabolic resistance workouts or adding density training done separately.