June 13, 2012

Wednesday Form: The entire point…

Really nice Xfit Journal piece posted on 6/12/12…
Perfect Form and Intensity.
Results occur when we push to degradation of form. Yet this does imply Perfect Form in the first place…Virtuosity first, then push Intensity to degrade that for improvements. Safety and comfort yield little…half speed, half results.
Notice, the degradation is a product of intensity, it will happen, it must happen. Embracing the pain is the goal, not finding ways to avoid or get around the pain.

Big Wed night Beginners crowd for Capture the Flag!

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    Wicasa Yatapika June 14, 2012 Reply

    Good clip…Intensity does not = perfection….

    Another way to evaluate intensity….

    Measuring intensity during workouts can be done using the “Perceived Exertion” chart or by heart-rate monitoring. Heart-rate monitoring, in the traditional sense, based on a percentage of your maximum heart-rate is for physically fit people, flawed. There is a much better method to use in order to understand individual “Training Zones.” You can use the Karvonen Formula to calculate a percentage of your heart-rate reserve, which is the difference between resting heart-rate and your maximum heart-rate.

    Heart-Rate Reserve = max HR – Resting HR

    Maximum Heart-Rate is typically predicted using the standard formula: 220 – Your Age, but the truth is very fit folks typically have a higher maximum heart-rate than less fitter folks.

    For example my predicted max HR = 220 – 50 = 170bpm (but this can vary based on the fitness level of the individual by as much as +10 to +15 bpm.)

    Therefore I know from heart-rate monitoring that this is incorrect. My max HR is more like 183bpm.

    Resting HR is the rate your heart beats at full rest. To determine this you need to take your pulse or use a heart-rate monitor to determine your heart-rate immediately upon waking and before getting out of bed on 3-consecutive days. I gathered this data by wearing a HR monitor while sleeping and then read my HR off the monitor when I first awoke. In my case the numbers were, 52, 57, and 59. You then need to take the average of these three numbers to get your RHR. My RHR is 56bpm.

    Now once you have the data you can get a much more accurate picture of where your HR should be in any training zone.

    Let’s compare some results to get an idea of the differences in outcomes.

    Karvonen Formula
    183 (my MHR)
    -56 (my RHR)
    = 127 (my Heart-Rate Reserve)
    x 0.80 (intensity level)
    = 102
    + 56 (my RHR)
    = 158 (target heart rate at 80% intensity)

    Traditional Method
    220 – 50 (my age) = 170 (MHR)
    170 (MHR) x 0.80 = 136 (target heart-rate at 80% intensity)

    That is a difference of 158 – 136 = 22bpm…That is significant, my predicted 80% Target Heart Rate Zone is much less than my actual based on my fitness level and if I was to workout in the 80% Zone based on that number I would actually be working out only in the 63% Zone…Ramp it up Phreaks!!! Hah!

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    Kyle June 14, 2012 Reply

    Read an article that says to increase your VO2Max you need to workout for at least 20 minutes 3 times a week at you target VO2Max or higher. If you do push and work at the max your VO2Max will not increase or it will likely decline. Increased VO2Max only comes with sustained intensity. We also lose max capacity VO2Max as we age. Even more reason to work hard and keep what you earned!

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