Sports Watches – Lactate Threshold

Ever heard a fellow runner or athlete (which ever sport you choose) say that they couldn’t finish the race because they “hit a wall”? Or their bodies just couldn’t keep going? Or that they are doing a lengthy cool-down (longer than 10 mins) because they need to get rid of the lactate? Or maybe your coach has mentioned one or two of these? Well this last post of the Sports Watches Series (for the moment) will hopefully clarify a few things.

wall-sm
Hitting the wall

Lactate threshold is one of the measurements that your watch will bring up, especially after a longer run (generally < 60 min) and when you’ve really pushed yourself (into the anaerobic HR Zone; > 80% HRmax); and it is represented as a HR (bt.min-1).

So what is this lactate threshold that not just appears on your watch, but invariably something you’ve heard in passing?

To understand the concept of a lactate threshold, I am going to have to give you a “short” explanation of how the human body works, specifically looking at the muscle physiology – what happens inside the muscle when you start exercising…

 

I’m sure we have all heard someone saying that they had to stop exercising because of a build-up of lactic acid, or someone did a lengthy post-race run/cycle, to “get rid of the lactic acid”. But what is lactic acid?

Lactic acid is made up of lactate (La-) and hydrogen ions (H+), and this is a by-product of pyruvate. Pyruvate itself is a product of the breakdown of either glycogen or glucose (see Figure 1).

breakdown-of-glucose-and-glycogen
Figure 1: Breakdown of Glucose and Glycogen

But, let’s go back a few steps to understand the above process:

When we start exercising, our body breaks down glycogen and glucose (carbs) into pyruvate. Pyruvate can either enter the mitochondria* for oxidation (aerobic metabolism requiring oxygen) for more adenosine triphosphate (ATP) (Energy) or can be reduced into lactic acid (anaerobic metabolism).

*Mitochondria = your body’s cells power plants – they produce energy in the form of ATP (adenosine triphosphate)

The lactic acid that we try and “remove” after an event or training, is a weak acid and is very quickly broken down into its two components, namely Lactate and H+ ions, and as a result, there is never much lactic acid in the muscle and even less in the blood. Especially following heavy exercise sessions, the lactic acid levels return back to normal within 1 hr post-exercise, and this time frame is even further reduced following a lower intensity exercise such as jogging or walking or doing absolutely nothing.

Originally, it was thought that as the exercise intensity increased greater than the rate of VO2max, then oxygen-debt (O2-debt) occurs and the metabolism switches from being aerobic (requiring oxygen) to anaerobic (without oxygen). The thought process following this switch was that it resulted in an abrupt increase in blood lactate levels, resulting in what is called metabolic acidosis. All of this lead to people believing that lactic acid was a metabolic waste product that resulted from us pushing our bodies beyond its capacity to deliver adequate O2 to the working muscles.

If you keep the above figure in mind, as the intensity of an exercise session/bout increases, the mitochondria (remember that this is your cells’ power plant) are unable to oxidize (break down/remove hydrogen ions) all of the pyruvate. As a result we have this increased concentration of pyruvate, which in turn triggers the conversion of pyruvate into lactate through an enzyme. The lactate is then broken down further into the H+ ions and lactic acid (La-). It is the increased amount of H+ ions that could depress muscle function, rather than the La-.

Blood lactate can be taken up and utilized as a fuel source for skeletal muscle, as well as the heart, brain, liver and kidneys. It has been shown that 75% of lactate is removed during exercise, with the remaining 25% being converted to ATP through gluconeogenesis (generation of glucose from non-carbohydrate carbon substrates) in the liver and kidneys. In some instances, lactate can be a more preferred fuel source compared to glucose. Interestingly, lactate uptake, although dependent on concentration gradients, is not limited in transport, such as with insulin-dependent glucose; lactate can offer a fast and efficient fuel source. Lactate, therefore, is not a not a waste product, but rather an important source of energy and potentially a signalling molecule that is continuously formed and utilized, even under fully aerobic conditions.

 

blood-lactate-and-vo2
Figure 2: Lactate Threshold – relationship between VO2max, blood lactate and workload.

If we look at the above image, you can see how VO2max increases over time/ with an increase in workload, while lactate remains steady, and then tends to increase exponentially. The turning point is where the lactate threshold is recorded. This is the point at which you almost feel like your body just can’t continue, and it’s completely and utterly trainable.

So why have it measured, and how is it measured?

The best way to measure lactate threshold is while you’re having a VO2max test done, and this is in two ways: 1. By finger-prick/earlobe-prick; or 2. Inferred from the VO2max data analysing the O2 uptake and CO2 expired.  Although your VO2max is limited with train-ability, Lactate Threshold (LT) is something that one can train, and try get it to occur later on in the test. VO2max in this regard is the maximal potential of an athlete, while the LT or pace/power at LT is the athletes current ability. The way one trains the LT to be able to sustain higher workloads for longer before lactate accumulation occurs, can be done by training in high-intensity HR zones or by pace/power which equates to a high-intensity. So in essence, one measures the LT in order to identify two things:

  1. How well-trained you currently are.
  2. How to adapt your training to enable you to sustain high-intensity exercise for longer periods of time.

So if you need to have a VO2max test to help determine this, what does that mean for the LT that my watch gives me? Well, just like how your watch uses an algorithm to determine your VO2max, it uses a similar concept for the LT, by looking at your HR – again, this is just an estimation, and a full test should be done to get accurate measures and training recommendations.

 

Just to wrap up:

  • Lactate is not the cause of fatigue
  • Muscle pain experienced after exercise of high-intensity is caused by ultra-structural damage, inflammation and sensitized nocireceptors – NOT lactate
  • Lactate is a quick, efficient source of energy for skeletal muscle, the heart, liver and kidneys
  • Fatigue is multi-faceted and cannot be narrowed down to just one cause

 

If you would like to book or inquire regarding the VO2max and lactate testing please feel free to contact me:

 

References:

 

Hall, M.M., Rajasekaran, S., Thomsen, T.W., and Peterson, A.R. (2016). Lactate: Friend or Foe. PMR Journal, 8: S8 – S15.

Gladden, L.B. (2004). Lactate metabolism: A new paradigm for the third millennium. Journal of Physiology, 558 (1): 5 – 30.

Advertisements

Sports Watches – VO2max

With all the “snazzy” gadgets that recreational and professional athletes are exposed to these days, it is difficult to not encounter certain “scientific” terms, such as VO2max. Although not so long ago, VO2max testing was only something that professional athletes were exposed to, with the new sports watches, all athletes (recreational, weekend warriors) now have exposure to this measurement.

So what is it? What does it mean? What am I supposed to do with it?

 

Let’s begin by giving a little more information on what VO2max is:

There is an upper limit to the amount of oxygen (O2) that can be consumed during an exercise bout that requires maximal effort. This upper limit is referred to as VO2max, and this is the maximal rate at which an individual can utilize O2 (1). It is determined by the rate at which O2 is transported to the tissues, the O2-carrying capacity of the blood, and the amount of O2 extracted from the blood (2). All of this is measured through indirect calorimetry, in a lab using a metabolic cart or respiratory gas analysers, measuring the pulmonary ventilation and comparing inspired and expired CO2 and O2 concentrations (3).  This measurement has been said to be the single best measurement of cardiorespiratory endurance and aerobic fitness, provided there is no pulmonary disease (1, 2, 4).

 

So how is it measured?

As mentioned it is measured in a laboratory setting, with a mask strapped to your face, with gas analyser tubes running to a computer system. (see images below).

Depending on your predominant sport (running, cycling, swimming, rowing), the use of treadmill, bike etc would change; thus making it more sport specific (or as specific as one can get for lab-based testing). There are so many different types of protocols that one can use – some are continuous speed (treadmill), some continuous incline (treadmill), continuous wattage (bike) protocols, in that the speed, incline or wattage increases at a set rate until you cannot push anymore (ramp or step protocols are also available within these).

When performing a VO2max test, there are several criteria used to identify if the test was indeed a maximal effort:

  1. A plateau of O2 uptake – exercise intensity relationship (an increase in O2 uptake less than 2 mL.kg-1.min-1 or 3% with an increase in exercise-intensity)
  2. A final respiratory exchange ratio (RER) of 1.15 or above
  3. A final HR within 10 bt.min-1 of predicted age-predicted maximum
  4. A post-exercise (4 – 5 min) blood lactate concentration of 8 mmol.L-1 or more
  5. Subjective fatigue or volitional exhaustion
  6. A rating of perceived exertion (RPE) greater than 19 on the Borg Scale
img_20160129_095303
Graph depicting data of a VO2max test, namely the relationship between O2 and CO2. The AT (Anaerobic Threshold) is the point where CO2 continues to increase while O2 starts to increase at a lower rate and/or starts to decrease – in other words, the cross-over point

What does it mean?

VO2max has been considered to be an indicator of both potential for endurance performance and to a lesser extent, training status; however, although a high VO2max may be considered as a prerequisite for elite performance in endurance sports, it does not guarantee that you will achieve at the highest level (1). It’s important to note that there are several factors that determine overall performance, not just aerobic capabilities, and these include: technique, state of training, and psychological factors that can all positively or negatively impact performance. You may physically be capable of achieving, but if your mind isn’t in the game, it makes it difficult to achieve high/top performance – and visa versa. (Don’t underestimate the power of the mind). Additionally, the higher VO2max values recorded in elite middle- and long-distance athletes is also attributed to a combination of genetic endowment and training – so essentially, if your father/mother are/were very athletic and excelled, likelihood of you excelling may also increase (in endurance sports).

 

Ok, so you’ve now partially blamed your folks for the lack of genetic excellence with regards to your endurance capabilities, but you’ve got this VO2max value on your watch, and you want to know how to improve it

 

Your VO2max can improve (increase) with physical activity for 8 – 12 weeks, and then it tends to plateau despite the exercise intensity increasing – just because this happens, doesn’t mean that your endurance performance decreases, it can still increase (remember the other factors I mentioned earlier) (4). So now that we know physical activity can increase VO2max, it’s important to note that this increase is only between 5 and 30% – however, greater increases has been noted in cardiac patients, individuals who started off with minimal initial fitness, and those that have undergone substantial weight-loss (3).

 

Great! You can improve your VO2max!! But sadly, it does decrease with age (just like most things) – So there’s the age factor.

 

Are there differences between males and females? Yes. Males tend to have higher VO2max values when compared to females. – remember the definition earlier, where I mention O2 carrying capacity to the tissues? Well, naturally, males (most of them) tend to have greater muscle mass than females, thus needing greater O2 carrying capacity. But don’t let that think that us women aren’t just as capable 😉

 

Alright, now that we have covered all the essential background information, I suppose I should cover how your watch manages to tell you your VO2max values without you having to run around with a mask on you… There are several calculations that one can use to estimate your VO2max – most of which are based on your age, height, weight, heart rate, and to some degree the speed/power of your training session. When I spoke about training effect, I mentioned the company Firstbeat Technologies Ltd that have developed algorithms and software for some sports watches to enable them to produce all this “science-y” information. This same company has taken one of these calculations, and refined it a little more, instead of just looking at your heart rate, they look at the time between successive HR beats, on/off kinetic information (derived from HR data), and the respiration rate. Important to note that there are limitations to this – it is not a direct estimation, and the watch cannot give you anaerobic energy production. It’s great for those who are just happy to keep going the way they are, but if you are wanting to take your training to the next level, then you should book a VO2max test in a lab. – the benefit of this is that you can find out as to what your exact fat burning zone is, you can find out what fuel source you rely on the most (this coupled with recommendations made by a dietitian can help you out even further), and then there are accurate HR training zones that can be implemented, and the speed at which you should be training to push yourself even more….and there are a few more.

garmin-forerunner-235-vo2max
Garmin VO2max Display

If you’re looking to have a VO2max test done, contact your High performance centre, if you are in  KwaZulu Natal, Prime Human Performance Institute can assist your with taking your training to a whole new level. (Fill in a contact form here, and I can assist you)

 

 

References:

  1. Eston, R. and Reilly, T. (2009). Kinanthropometry and Exercise Physiology Laboratory Manual: Tests, Procedures and Data. Volume 2: Physiology. Third Edition. Routledge: New York.
  2. Brooks, G.A., Fahey, T.D., and Balwin, K.M. (2005). Exercise Physiology: Bioenergetics and It’s Applications. Fourth Edition. McGraw-Hill Companies, Inc: New York.
  3. Tanner, R.K. and Gore, C.J. (2013). Physiological Tests for Elite Athletes. Second Edition. Human Kinetics: South Australia.
  4. Wilmore, J.H., Costill, D.L., and Kenney, W.L. (2008). Physiology of Sport and Exercise. Human Kinetics: Campaign, IL.

Sports Watches – Cadence & Vertical Oscillation

You’ve completed your run and are going through your saved training run, and noticed that you have a few more measurements under running dynamics: cadence and vertical oscillation. (Not all devices record these measurements, and some of these measurements, such as vertical oscillation, are only possible if wearing a HR belt, and not wrist-based HR). Great! So what now? What do they mean? Am I running weirdly? Are these values normal? Hopefully I can help answer a few of these questions….

 

Running economy (RE) refers to the aerobic demand (oxygen consumption) of running at a given submaximal speed. Typically runners with good RE not only use less oxygen (are more efficient in using oxygen), but also tend to use less energy than runners with poor RE. Step rate (cadence) and vertical oscillation are two measurements which can be used to enhance/improve your RE.

 

Step rate, namely the number of steps you take per minute has been studied to improve RE as well as lower the risk of injury (1). It has been indicated that small increases in the step rate from your preferred/normal step rate, reduces forces at the ankle, knee and hip, and thus may reduce the risk of injury.

In addition to the step rate, one needs to consider the stride length. Stride length is taken from the one heel strike of the right foot to the next heel strike of the same foot (visa versa for the left, see image below). At a constant speed, stride length and step rate have an inverse relationship: if step rate increases, stride shortens, while if step rate decreases, stride increases.

stride-length-1

 

So what is the optimal cadence? What values should I be aiming for?

The typical cadence in most long distance runners is between 150 and 200 steps per minute with the optimal being recorded at 180 steps per minute – this is for optimal running efficiency.

So how do I make sure I am making 180 steps per minute? There are two ways:

  1. Get a sound track at 180 beats per minute, OR…
  2.  Use the metronome function on your watch, set it at 180 steps per minute and sorted.

Ok, you’ve now got the cadence down to the optimal number of steps per minute, but what about the looming vertical oscillation that keeps popping up after a run – what’s that all about?

Have you ever watched professional runners run, and noticed how their upper bodies don’t move much, but their legs are going crazy? Similar to what you would be seeing on a flight with the air hostess, especially in a slightly turbulent flight. All of this is related to vertical oscillation.

 

Vertical Oscillation is the degree of so-called “bounce” in your running motion. The typical vertical oscillation has been recorded between 6 to 13cm with elite runners falling in the lower end of this range. This one measurement has been shown to correlate with running efficiency, and not wasting energy as you rack up the km. How? Reduce the amount of “bounce” by increasing your cadence.

So what is so bad about this bounce? It’s got to do with the movement of your centre of mass (centre of gravity; COG) (2). An increase in the vertical oscillation is as a result of the increased displacement of the COG, which results in an increase in the amount of energy required to keep you balance (you’ve now increased the workload of the central nervous system). Now don’t think that you won’t get a movement in your COG – there will always be a displacement of the COG when moving, as the body adjusts to keep you balanced. As the images below show: your centre of gravity (COG)/centre of mass will move as one moves through the different phases of running – heel strike, mid-stance, toe-off.

centre-of-mass-changesnatural-running

Successful endurance runners have been characterized by less vertical oscillation, longer strides, and less change in velocity during the ground contact (3).

 

Biomechanically speaking, there are many different “angles” that one takes in further understanding how well one runs, and combining this with physiology, gives further insight into the kinematics of your running style, and helps provide corrective suggestions to enhance overall performance as well as preventing risk of injury. Look out for places that do biomechanical analyses of running – they could help you understand your running a little better – if you’re taking it a little more seriously.

 

 

References:

  1. Richardson, J.L. (2013). Effect of step rate on foot strike pattern and running economy in novice runners. All Graduate Plan B and other Reports. Paper 287.
  2. Winter, D.A. (1995). Human balance and posture control during standing and walking. Gait and Posture, 3(4).
  3. Kyröläinene, H., Belli, A. and Komi, P.V. (2001). Biomechanical factors affecting running economy. Med. Sci. Sports Exerc. 33(8): 1330-1337.

Overtraining & Recovery

Saturday morning, long run, worked hard during the training session, need a little R&R? Ever had that feeling? Ever felt like you’ve hit a plateau? Or ever felt like you’ve come back into training a little too quickly, or too hard?

Overtraining syndrome is a serious set back for many an athlete/weekend warrior. It’s not just about being overtrained, but what it can lead to – injury or worse. Unfortunately we all have that urge/understanding that to get fitter we just have to push ourselves harder and harder, go further and further – “rest is for the wicked”, “sleep when you’re dead” are just some sayings that we should put, ironically, to rest. Yes we need to push ourselves (stress), but we also need to rest (recover).

I’ve had to teach my students about a concept known as the General Adaptation Syndrome (GAS). What this entails is understanding that our bodies need to have some form of stress or overload (exercise) applied to them in order to disturb its homeostasis (balance), with this though, one needs adequate recovery in order for a training effect to occur. The below graph shows us that when we place a stress (exercise) onto our bodies, our performance initially decreases, as we keep training (with adequate rest), our bodies build a resistance to the exercise, and our performance returns to its baseline value, or goes beyond it. When this happens, we tend to find that our performance plateaus,  and this is because we are adapting to the exercise. What we do then is change it up, either increase intensity or duration, but essentially change the stressor, so that we can keep adapting. However, if the stressor is too high (e.g. you haven’t run for a while, you do a high intensity run for a long duration, you don’t rest), your performance decreases substantially, and can lead to overtraining syndrome.

gas

So what happens if you rest adequately and you don’t over-stress your body? Simply put, this:

training-adaptation

The training load needs to be gradually increased over time in order to elicit long-term improvements in fitness levels. As the fitness levels improve, the balance between training and recovery becomes quite important – training must be hard in order to elicit training adaptation, but adequate recovery must be allowed.

How does one know how much rest is adequate?

The lower the intensity of the training session, the less rest required between exercise sessions utilizing the same muscle groups.You should be aiming for 48 – 72 hours recovery. I know, your mind is now racing.. I need to train every day, I need to do a back to back run… Granted this will be the case, especially for those training for big events. Just be clever! Incorporate more stretching, foam rolling, ice bath (if it works for you), and do a little pre-habilitation when you can. And importantly, make sure you are getting good sleep (approx 7 hrs).

How does one know what the training load should be?

The general rule for developing a training load over time for endurance/aerobic training is increasing either distance, or time to complete a set distance by 10% every week. For strength training, there are different percentages of 1 repetition maximum (1-RM) for different training outcomes.

Strength training goal.jpg

How do I know if I am Overtrained?

  • You lose motivation
  • You stop seeing results
  • You become more restless and anxious
  • You feel more lethargic (general fatigue)
  • You experience chronic soreness in your joints, bones and limbs
  • You get sick more often
  • You experience feelings of depression
  • You can’t sleep and experience insomnia
  • You feel more sore after a heavy training session, compared to normal
  • You lose focus and mental concentration

Remember, overtraining isn’t a phenomenon that happens over night after a single bout of exercise. There is a continuum of overtraining development, if one keeps experiencing overload and overreaching, it will inevitably lead to overtraining:

Continuum of overtraining.jpg

I cannot stress the importance of rest and recovery even more.

Sports Watches (Garmin Specific) – TE and Performance Condition

Majority of the runners in my running group have Garmin devices, and have seemed curious as to what Training Effect (TE) and Performance Condition mean. Both of these measures are Garmin specific and have been developed by a company called Firstbeat Technologies Ltd.

What do they mean and how can one use these values for training?

The Performance Condition generally pops-up between 6-20 minutes into the run, with everyone either being concerned or curious…”why is there a minus?” what does the plus mean?”. Simply put: a positive value is good, negative, not so good – in a little more depth: the positive value indicates, based on your heart rate, anthropometric measures (height, weight), your age, and your pace, as to whether or not you are going to perform well on the run. Whereas a negative value can be indicative of fatigue. You can view this performance measure throughout the run, by adding it as one of the data screens – but if you’re monitoring your HR on a regular basis, you’ll manage just fine.

GUID-464BF68F-42C9-42A1-A333-A109957144CB-high.jpg

The Training Effect (TE) is based on your HR, duration and intensity of the workout. It is on a scale of 1.0 – 5.0, indicating the impact of an activity on your aerobic (endurance) fitness.

This TE can be used to help you further monitor your improvements in your aerobic fitness and/or level of fatigue.

training-effect

*Please read “Overtraining and Recovery”

How does Garmin calculate your TE?

Garmin uses peak EPOC (excess post-exercise oxygen consumption) in order to determine TE, combined with your activity class. The activity class is a value that represents your activity level of the previous month, and the class ranges from 0 -7, 7.5 – 10.  EPOC reflects the disturbance of the body’s homeostasis related to exercise. Firstbeat Technologies Ltd (the company hired by Garmin to help add all these features to your watch), uses a heart rate based model to estimate EPOC and thereby TE during exercise.

Activity Class.jpg

The peak EPOC thus determines the TE of the exercise activity, as can be seen in the below figure:

epoc

To summarize EPOC:

  • The higher the exercise intensity, and the longer the exercise duration, the more EPOC accumulates
  • The sorter the recovery periods during exercise, the higher the EPOC
  • Exercise recruiting large muscle mass, such as in cross-country skiing, result in higher cardiorespiratory load and intensity of exercise and lead to higher EPOC as compared to exercises recruiting smaller muscle mass
  • EPOC can be evaluated for any given moment during exercise
  • The higher the EPOC, the higher the TE.

How do I use this information to adjust my training?

Training programs for beginners

Focus:

  • Exercise should be performed regularly 2 – 5 times per week.
  • Easy exercise sessions should be scheduled between harder ones.
  • In addition to endurance exercise, also other types of exercise sessions are needed: strength and flexibility 2-3 times per week each.

Training programs for trained individuals

Focus:

  • Effective exercise sessions should be done 1 – 4 times per week.
  • Training should be focused on the specific sport in which one wishes to improve.
  • Workouts of long duration and low TE are needed between more demanding workouts to maintain an endurance base.
  • Easier training periods must be scheduled between the more demanding ones.

NB:

  • The overall training load of highly active individuals is often very high due to the high intensity, long duration and high frequency of workouts.
  • High training frequency causes single workouts to load the body to a greater extent than otherwise expected, due to residual fatigue.
  • Therefore, all workouts cannot be improving; a few of the weekly training sessions must remain maintaining. Furthermore, even the top endurance athletes need easy weeks between the harder ones to ensure that the body has time to adapt and recover, which allows the level of fitness/performance to improve.
  • Replacing the easy workouts and easier training weeks with harder ones may, in the long term, lead to the development of an overtraining syndrome.

What are the benefits of the different TE’s?

lower-te

te-3-5

The concept of Overtraining and Recovery is one that all athletes should try and familiarize themselves with. But don’t worry, there is a reason there are individuals who have studied the concepts in detail, they (like me) are here to help you. Read the blog on Overtraining & Recovery for more information

Sports Watches – Heart Rate

Cardiovascular health benefits have been reported with doing any form of physical activity, so much so that exercise has been considered a form of medicine :).

Training responses in athletes are related to the training stimuli (such as training load) during the different cycles of training, dependent on where in your training year you are. Too much and too little training load can lead to either accumulated fatigue (overreaching or overtraining) or detraining respectively, thus making it important to have a balance that allows for optimal improvements in fitness and performance.

There are two indicators for quantifying the training load, these are: external, such as distance, power output, repetitions; and internal, such as oxygen uptake (VO2max), heart rate (HR), blood lactate, rate of perceived exertion (RPE). It is important to monitor these to ensure that the training you are doing is going to be beneficial rather than detrimental to your overall fitness and performance.

Heart rate is one of the measures that is non-invasive, relatively inexpensive (if your watch came with a HR strap or built-in wrist based HR monitor), and is quite time-efficient; and now with the watches one can monitor HR at any time.

So what am I looking for with my HR? Well firstly, one indication of a fit individual is how low the resting HR is. If you’re hovering around 50 bt.min-1, you’re looking good :). Additionally, we want to know what the upper-limit/your maximal HR is. The easiest way to determine this is through a calculation (not advanced): HRmax = 220 – age(in yrs). Furthermore, we are also wanting to understand how quickly your heart rate returns back/close to your resting HR following a bout of exercise (The faster, the better).

It has been shown, that it only takes about a week, in order to show improvements in post-exercise recovery HR following the start of an endurance program (1).

When is the best time to get the Resting HR values? These values are best recorded first thing in the morning (5-10mins upon awakening), or while lying down. When fitter, as previously mentioned, your resting HR will be lower. This then has implications for your exercising HR – it will also be lower, the fitter you are.

Your HR has a direct correlation to your O2 uptake, during continuous exercise. Correlations have been noted between decreases in HRex and improvements in high-intensity exercise performance. Although your HR can tell you a few things, it should not be used as the primary marker of fatigue and/or fitness impairment. Why? (you may ask) It is because HR is influenced by factors such as motivation/emotional state, temperature/environmental conditions, and/or sickness, among others. Recent data has shown that a >4% increase in HRex in response to an increased training load the day before a training session/camp, can be a good predictor for the athlete becoming sick within the next day (2).

Post exercise HR recovery reflects your body’s ability to adjust to its position, blood pressure, and how quickly you can essentially recover from your training session/race. It has been suggested that HR recovery is a relevant training monitoring tool in order to track positive changes in high-intensity performance (3).

Heart Rate recovery does fluctuate according to your training load periodization. When we look at the Autonomic Nervous System (ANS) activity over consecutive training blocks, moderate training loads are generally associated with slower HR recovery (4).  It is apparent that in endurance athletes, the cardiac autonomic regulation likely improves during the first part of the training phase (initial building or extensive endurance phase, likely leading to functional overreaching), while it decreases over the weeks preceding competition (tapering) (5).

 

So to summarize, for now:

Change in HR When does this occur? Mechanism What does it imply?
↓ Resting HR Short-term training program in moderately trained athletes or during build-up phase of elite athletes (high volume, low intensity) ↑ overall parasympathetic activity Coping well with training
↑ Resting HR Beginning of training block ↑ sympathetic activity
  1. If during short training blocks = ↑ readiness to perform
  2. If not = accumulated fatigue
↑  Resting HR During Tapering ↑  sympathetic activity
  1. If during tapering = ↑ readiness to perform
  2. If not = accumulated fatigue
↓ Resting HR Elite athletes or those with long training history ↑ parasympathetic activity
  1. Elite athlete/long training history = coping well with training, likely high-volume and low-intensity training
  2. If prolonged + not reversed with tapering, can indicate overtraining state
↓  Exercising HR Frequent in relation to changes in training load ↓  in relative ex. Intensity Cardiorespiratory fitness improvements
↑ Exercising HR Frequent in relation to changes in training load Likely ↑ in relative ex. Intensity Unclear, does not necessarily indicate ↓  performance capacity
↑  Post-exercise HR Very frequent, following short-term program in moderately trained athletes, and/or during the building up phase of elite athletes (high volume, low intensity) ↑  in overall parasympathetic activity
  1. If after short training program = ↑  readiness to perform
  2. If prolonged + not reverse with tapering, can indicate overtraining state
↓ Post-exercise HR Frequent during tapering ↑ sympathetic activity
  1. If during tapering after overload period = ↑ readiness to perform
  2. If not = accumulated fatigue

* Sympathetic activity: part of the autonomic nervous system that is associated with the fight or flight response. It is associated with an increase/acceleration of HR, constriction of blood vessels, and increased blood pressure

* Parasympathetic activity: part of the autonomic nervous system along with the sympathetic nervous system. It results in slowing the HR, increasing intestinal and glandular activity, and relax the sphincter muscles

The above table indicates how one can use the HR to determine not only your readiness/training adaptation, but also your possible state of fatigue and/or overtraining. (*The concept of overtraining and recovery will be covered at a later stage).

So this information is all well and good, but I’m sure you’re now thinking: “what about the HR zones?” or “why are there those colourful zones associated with the HR on my watch?”

garmin-forerunner-735xt-multisport-gps-watch-2

The general HR zones are as follows:

ZONE TRAINING
Zone 1: 60-70% HRmax This zone should include long, continuous aerobic workouts at a low intensity where distance is the goal. This will allow you to build and maintain her aerobic endurance.
Zone 2: 70-80% HRmax This zone should include tempo workouts, where you would train at race pace, with the intention on building intensive endurance.
Zone 3: 80-90% HRmax This zone should include interval work, alternating high-intensity exercise periods with low-intensity recovery periods. These recovery periods would be active recovery, and not passive.

 

If you’re looking for more HR zones these are guidelines:

 

ZONE TRAINING  
  Rating of Perceived Exhaustion (RPE) Ex. Time to exhaustion
Zone 1:

60-75% HRmax

Very light >3 hrs
Zone 2:

75-84% HRmax

Light 1-3 hrs
Zone 3:

84-89% HRmax

Some-what Hard 20 min – 1 hr
Zone 4:

89-93% HRmax

Hard 12 – 30 min
Zone 5:

94-100% HRmax

Very Hard 5 – 8min
Zone 6:

100% HRmax

Very Very Hard 1.5 – 2min

*Note: If you’re looking to identify your true HRmax, it is advised that you go for a maximal test, during which you can identify your anaerobic threshold, and use that to help tailor your HR zones accordingly, to assist in pushing your lactate threshold further. This maximal test is a VO2max test.

These HR zones are there to tell you when you are working in which zone, if you are doing more long distance/endurance training, you should be aiming for a HR zone between 60 and 70% of maximum, but if you’re doing high-intensity or sprint training, you should aim for a HR above 80% of your maximum – ideally, combine the two tables above. Additionally, if you do multiple sports, and not just run, the training HR zones may vary slightly.

 

 

  1. Buchheit, M., Chivot, A., Parouty, J., Mercier, D., Al Haddad, H., Laursen, P.B., et al.(2010a). Monitoring endurance running performance using cardiac parasympathetic function. Eur. J. Appl. Physiol. 108, 1153–1167.doi: 10.1007/s00421-009-1317-x
  2. Buchheit, M., Simpson, B.M., Schmidt, W., Aughey, R.J., Soria, R., Hunt, R., et al. (2013c). Predicting sickness during a 2-week soccer camp at 3600m(ISA3600). Br. J. Sports Med. i124–i127. doi:10.1136/bjsports-2013-09275
  3. Buchheit, M., Simpson, M.B., Al Haddad, H., Bourdon, P.C., and Mendez Villanueva, A. (2012). Monitoring changes in physical performance with heart rate measures in young soccer players. Eur. J. Appl. Physiol. 112, 711–723.doi: 10.1007/s00421-011-2014-0
  4. Borresen, J., and Lambert, M.I. (2007). Changes in heart rate recovery in response to acute changes in training load. Eur. J. Appl. Physiol. 101, 503–511. doi: 10.1007/s00421-007-0516-6
  5. Hug, B., Heyer, L., Naef, N. , Buchheit, M., Werhrlin, J.P., and Millet, G.P. (2014). Tapering for marathon and cardiac autonomic function. Int. J. Sports Med. (in press).

Sports Watches / Wearable Devices – An Introduction

The use of wearable sports/fitness devices has become increasingly popular, not just with elite athletes, but with recreational athletes/weekend warriors/people just wanting to improve their health and well-being (1-5). As the devices have been further developed, each device has many added features; in addition to the heart rate monitor, the GPS, and the stopwatch, the watches now have features that extend beyond just running/counting steps, but multi-sport. Although not all watches may be multi-sport, the watches will have additional information popping up once you have done your exercise session – vertical oscillation, step frequency/cadence, heart rate zones, recovery hear rate, performance indicator, maximal O2 uptake (VO2max), Lactate threshold, O2 saturation, and EPOC (excess post-exercise O2 consumption) to name a few. – If one purchases add-on’s for bicycles one can get power readings and Functional Threshold Power (FTP) as well. Oh and most of the newer watches are all Bluetooth enabled… so you connect to Garmin Connect or Strava etc, people follow you, give you “kudo’s”/”like’s” and it becomes a socio-motivational factor (3).

It’s all very exciting, and “snazzy” (especially if your watch receives smart notifications). But what does it all mean? How can one benefit from the information? Is it good to exercise with a sports/fitness device all the time? How accurate is the information my watch is giving me? Should I go and get the values tested by an expert? – these are just some of the questions I have heard (overhearing other people’s conversations), and I think they are good questions to pose.

My observations have lead me to believe (and partially fall into the trap) that “I need a new watch to fit in” / “Everyone else’s watch does this, I need to upgrade mine”. It would seem that this trap is dominated by the recreational athletes/weekend warriors rather than the elite athletes; and may be compounded by the medical aids providing benefits when one uses the devices on a regular basis (I use mine to help track daily activity to get points for my medical aid). Although this initiative is great for getting people active and healthy, and rewarding them accordingly, it can be an expensive endeavour.

So you’ve bought this “fancy” sports watch (it doesn’t just tell the time), and you’ve noticed you have more information popping up when you review the history – what does it mean?

I will be writing a series of posts, trying to cover all of the different components of the data provided, to help guide you into understanding what the data actually means, and how you can use it to help improve your running.

I received my first fitness device in 2014, a Garmin Forerunner 15. I had never really been a runner, however, had started running a little more at the end of 2011 / start of 2012, but battled to pace myself as I had no sense of how far I had run on the road; so when I got the Garmin Forerunner 15, I was thrilled to say the least. It made a major difference – I now had a way on not only monitoring the distance I covered and the pace of my run, but my heart rate as well. Then I kept striving to go faster or do longer runs, to constantly create new records. When I went onto my current medical aid, I tracked my daily activity a little more seriously (need the points, you know!), but besides this, I noticed a significant improvement in my intrinsic motivation to run – it was no longer too much of a drag to go for a run!

13151577_10154794496587995_8311275552918436524_n

  1. Sultan, N. (2015). Reflective thoughts on the potential and challenges of wearable technology for healthcare provision and medical education. International Journal of Information Management, 35: 521-526.
  2. Yang, R., Shin, E., Newman, M.W., and Ackerman, M.S. (2015). When fitness trackers don’t “fit”: End-user difficulties in the assessment of personal tracking device accuracy. ACM. http://dx.doi.org/10.1145/2750858.2804269
  3. Tholander, J. and Nylander, S. (2015). Snot, Sweat, Pain, Mud, and Snow – Performance and Experience in the Use of Sports Watches. CHI. http://dx.doi.org/10.1145/2702123.2702482

Running Shoes – Endless Choices?

So you’ve decided, “new year, new you”, and you are wanting to take up running, so you walk to your cupboard and notice you don’t have any running shoes… off to the shops you go.

Staring at the shelves of shoes, you’re so confused, do you go with Asics, New Balance, Saucony, Puma, Nike (and the list continues)? Do you choose the ones with the most colourful design, or do you choose the more practical shoes, that will go with any of your running outfits?

There are a few things we need to understand about how we run before we buy any shoes, but there are some baseline rules. So what are the Baseline rules? (let’s start with these)

  1. Go for a neutral shoe – unless you are overweight or have been diagnosed, by a podiatrist as having over-pronating or supernating feet, go with neutral.
  2. Make sure you’re choosing the right shoe for the type of terrain you will be running on – road (lighter shoes and withstand continual impact with hard ground) or trail (more ankle support, thicker soles and more traction)
  3. Make sure the shoe fits – the wrong fit can result in many problems, ranging from blisters and chafing, to sprained ankles or knee pain

Did you know that during running, you subject your feet to approximately 2.5 times your body weight with each stride? As a result, it’s important to understand the different factors involved in finding the right shoes for you – buy the correct shoes, and save your feet.

What injuries can one get from running/walking?

Generally, our feet move in a neutral motion, called pronation; sometimes our feet over-pronate or supinate. When our feet over-pronate or supinate, injuries are most likely to occur.

Over-pronator injuries:

  • Achilles tendonitis (inflammation of the achilles tendon)
  • Arch pain
  • Knee pain
  • Rigid big toe and sesimoiditis (inflammation of tendon running over the sesimoid bones in your feet)
  • Hip and lower back pain

Supinator injuries:

  • ITB syndrome
  • Plantar Faciitis (inflammation of the facia of the plantarflexors in the foot)
  • Achilles tendonitis

So, what does pronation, over-pronation and supination look like? And, how can one tell if one is neutral, over-pronating, or supernating?

Ever listened to your grandparents or parents talk about their experiences as a kid, and you learn an ounce of a lesson from their experiences? Well, your old running shoes tell a similar story…

be2189e1360c2e3056b1df5f29b737ce.jpg

Some of you may already be running and are due for new running shoes, and may be wondering, “I’ve been happy with my shoes so far, do I really need new ones?”. Yes, but no :). The reason for the Yes – you should be replacing your running shoes every 300 to 500 miles (482 to 805 km); however, this does vary according to each person. It is dependent on the persons build, running style and training load. But in general, the closer you get to 300 miles (482 km) start breaking in a new pair. Why did I say no? well it’s simple: “why fix something if it’s not broken” – not literally, what I am implying is, if the shoe that you’ve been running in has caused you no problems, keep going back to the same brand, make and model of the shoe, if you know you’re going to be doing high mileage, buy the same shoe twice :). Sometimes the make and model may no longer be on the shelves in the shops, then go for the updated version of said shoe – don’t jump brands because you like how they look. Although we are only human and are attracted by pretty colours, please don’t choose a shoe based on that.

Although running could be considered a “cheaper” sport – you will need to pay a little extra for a good pair of running shoes, and if you get caught up in the fitness watches trend, it can become quite an expensive endeavour. But the health benefits of running are so immense that it sort of makes it a little easier to buy the running shoes ;). So what are these health benefits… well I’ll cover these another time :).

If you are still uncertain, go to your local running shoe store to find out if they do video analysis. I can provide personal accounts for two places in KZN, namely Durban Runner and Poobie Naidoos (PMB), the guys that work there are truly “jacked up” and know their stuff – quite a few are runners themselves – and are very clued up in giving you the best advice to find the right shoe for you.

Reflection

As most people do, on the 1st of January of any year, they reflect on what the previous year dealt them, and what they would like to change/keep the same/reflect on. My experience wasn’t any different; however, the one thing that was different is that I had a deep sensation of wanting to get out of my shell, and really show the world all that I had to offer – OK maybe not all, but definitely stop sitting in a corner and wait for things to happen.

The above image was taken of my sister, following a little mountain bike ride in Hillcrest. We stopped at a look-out point and decided to take some pictures. We have cycled with one another before, and like documenting the moment – “otherwise it didn’t happen”. Now this little saying may sound very social media driven, but it wasn’t – for us it was to show our mum and family what we get up to (they’re not all on social media). However, this saying has meant a little more to me recently, upon reflection. My boyfriend made a comment yesterday, while we were discussing my ideas for the year, and the role I’d like to play in our running group/community. This comment went something like this: “Maybe they don’t take you seriously, because they don’t see you practicing, they only know you as a lecturer”. Both these comments/sayings are quite similar – the former is referring to documenting things otherwise others won’t know what you get up to, and the latter is referring to how people perceive you. These are two things I aim at working on throughout the year. I want to be able to help individuals improve in their daily activities, and give them the knowledge that us scientists have, but put into easier terminology 🙂 – amoung other things ;).

I recently published two journal articles (http://rdcu.be/mZ3z ; http://www.mdpi.com/2075-4663/4/4/51) and asked my boyfriend to read them – I wanted his feedback. Well, needless to say, it became apparent that those not exposed to scientific writing, battle to understand the research and what it can offer them. Granted, he is not a female (both articles were female specific), so they may have not seemed relevant, and thus interesting to him; but this gave me an idea – maybe I should help others by providing information, in layman’s terms to help them benefit from the ever growing research in the sport/exercise field.

So what will I blog on?…

Despite my many years of studying (BSc, BSc honours, and MSpSci), I always tend to hold back. This year I won’t! Although my blogs are going to be about different topics relating to sport/exercise, the topics will most likely stem from conversations I have had with my running buddies, colleagues, athletes I test, or my students (I am currently lecturing). If there are any topics you’re wanting me to cover – let me know 🙂

 

Here’s to a year of many adventures, success and countless opportunities to achieve your wildest dreams!