01:377:370 Lecture Notes - Lecture 34: Vo2 Max
29 Apr 2019
School
Department
Course
Professor
Document Summary
Intensity of overload is one of the main determinants of adaptations. 55/60% minimum to get training effect (~45-50% vo2max) Hrmax is ~13 bpm lower for ub exercise. Thr= [% intensity x (hrmax - hrrest)] +hrrest. If you can carry on a broken conversation you are working hard enough. Accounts for fitness, so its better than just normal equation. Do it twice and get a range. Train at a perception of effort (rpe) Best if used in conjunction with thr. Examples: 11-12 = lt; 13-14= 70%hrmax; 17-18= obla. Many coaches rely on the obla instead -depends on demands of the sport. In general, 3 days are better than 2; frequency issues are less clear after this. It appears that 5+ days may be necessary for continued improvements with increasing fitness. If weight loss is the goal, more days= more calories. Intensity and duration considerations have to be factored into the frequency suggestions. Avoid exercise with high skill like rollerblading.
