All this talk about “TRAINING” after 30 years in the business, I believe it is time to “STOP” and identify just what the word means. How can you “TRAIN” if you do not know “WHAT” you are training? Most so called trainers are like lost tourist fumbling around in the forest, completely lost and without a map to guide them.
When I speak of "Training" I am referring to endurance training, how to go further and faster in any endurance performance, this includes LIFE! I will focus on the factors of performance that we can see and affect, assuming that training is the process of improving these factors.
Your heart rate is a Non-Invasive view of what is going on with your body at a metabolic level, understanding your metabolism and utilizing this information is the key to:
· Better training,
· Better health and
· Better human performance.
Where would we be without information: Metabolic -Biofeedback? Better training starts with better information. Where would we be without information and feedback to let us know where we are? Lets start by defining Metabolism, what is it?
Metabolism refers to biochemical processes that occur with any living organism - including humans - to maintain life. These biochemical processes allow us to grow, reproduce, repair damage, and respond to our environment. Most people use the term "metabolism" incorrectly for either anabolism (building up) or catabolism (Breaking-down)
The modern English word "metabolism" comes from the Greek noun metabole, meaning "change", and the Greek verbmetaballein, meaning "to change".Change to a living cell or metabolic.
Learning to use metabolic information is key to proper training . Heart Rate can be directly correlated to Metabolic Threshold and Pinpoint Training Effect.
Let’s look at 5 –Distinct Metabolic Thresholds plus Sleep. Lets Start with Sleep, what is it, what does it do, why do we need it?
Sleep is a time to Anabolism, time to repair and build up. The ultimate time of recovery! We need a minimum of 5 x 90 minute REM cycles or 7.5 uninterrupted hours of sleep up to 10.5 or 7 cycles for heavy training. Too much or too little can have a negative effect.
Sleep (too little or too much may have a negative impact)
If you do not sleep enough your neuroendocrine control of appetite can become disturbed, leading to overeating, altered insulin resistance, and a higher risk of developing Diabetes Type 2 - all of which make a person put on weight. Several studies have shown that sleep deprivation damages the body's ability to regulate eating by lowering levels of leptin, the hormone that tells the body when it has had enough.
Scientists involved in the Integrative Cardiac Health Project at Walter Reed Army Medical Center found a consistent link between body mass index (BMI) and length and quality of sleep."When we analyzed our data by splitting our subjects into 'short sleepers' and 'long sleepers,' we found that short sleepers tended to have a higher BMI, 28.3 kg/m2, compared to long sleepers, who had an average BMI of 24.5. Short sleepers also had lower sleep efficiency, experienced as greater difficulty getting to sleep and staying asleep," said lead investigator Arn Eliasson, M.D.
Researchers from the University of Bristol, England, found that if a child is not getting enough sleep he/she is at higher risk of becoming obese. They believe that lack of sleep may alter hormones so that children end up consuming more food, as well as the wrong types of food.
Studies have also shown that ghrelin levels are higher in people who sleep too little. Ghrelin is a hormone released by the stomach - it tells the brain that you are hungry.
Scientists from Columbia University, New York, found that sleeping too little decreases glucose tolerance and compromises insulin sensitivity by increasing sympathetic nervous system activity, raising evening cortisol levels and decreasing cerebral glucose utilization. This greatly increases the risk of gaining excessive weight, as well as developing Diabetes Type 2. They also found that people who slept too much (nine or more hours) had a higher risk of developing diabetes.
Not only will you risk putting on weight for hormonal reasons caused by sleep deprivation, but you are also less likely to want to exercise. Several studies have found that people who do not sleep enough are less likely to keep up with any exercise program because they are tired.
Try the following measures that may help you get some good, regular sleep:
· Follow a consistent bedtime routine.
· Make the bedtime setting a relaxing one.
· Have a quiet, dark, and slightly cool bedroom.
· Try to get between 7 to 8 hours continuous sleep each night.
· Avoid foods and drinks that contain caffeine.
· Do not have a big meal just before bedtime. But don't go to bed hungry.
· Do not do any vigorous exercise within 4 hours of going to bed (some experts say six hours).
· Get up at the same time every morning.
· Keep to your going to bed and getting up times at weekends, or your non-working days.
Sleep Recovery to reset the metabolism overnight is key to the waking metabolic levels we will focus on training. There are 5- distinct Metabolic Thresholds we can affect in a positive fashion with proper intelligent SMART Training.
FFA Threshold: 60%-75% MHR -Aerobic Systems, w/ Fat as primary substrate
Aerobic Threshold/Capacity: 70%-80% MHR- Aerobic System, Aerobic Power
Anaerobic Threshold: 80%-85% MHR -Fine energy area, pre OBLA combination Aerobic/Anaerobic
Lactate Threshold: 85%-90% MHR -Anaerobic -Critical Power/Performance area primarily Anaerobic at or slightly touching on above OBLA. Trained best slightly below LT
NMF Supra Max Skill Training: 90%+ Max Anaerobic Phospocreatine
Stay Tuned as we Detail & Define Each Threshold, What it means and How to improve it.