I did my O2 Metabolic Assessment today at Lifetime. My results explain why I never seem to lose any weight when I run a lot, but when I bike a lot I do. Now I get it - I am in a lower (fat-burning) zone when I bike. What I need to add to my workout plan are: 2 x one hour walks, where my heart rate is about 116; and 1 x one hour dreadmill workout where I do a 15 minute warmup, gradually working my way up in 2-minutes increments to my Anaerobic Threshhold at 165 bpm; followed by three sets of 8-minute builds from 116 to 165, which I will hold for 5 minutes, cut immediately, and when I get back down to 116, I start the second 8-minute build to 165.
For those of you who pay attention to these numbers, here they are! Analyze away! I will likely forget them after I hit send. But I did find it interesting and will try to fit the extra hours into my regimen to get in some low-zone time.
Heart Rate Zones
Zone 1 - up to 116 bpm
Zone 2 - 116 - 149
Zone 3 - 149 - 165
Zone 4 - 165 - 182
Zone 5 - 182 +
After one minute, I dropped from 170 to 138 (32 beats)
After two minutes, I dropped to 114 (56 beats)
VO2 Peak - 55.2
VO2 Peak Heart Rate - 171
The VO2 peak of 55.2 was really good, considering anything over 42 is considered "excellent".
Fitness Level at VO2 Peak Information
VO2 Peak (ml/kg/min) - 55.2
AT (ml/kg/min) - 53.2
Fitness Level (AT%) - 96%
(The goal is to have these two numbers as close together as possible. Mine had a 4% difference)
Fat utilization profile
Zone 1 - 52% fat; 48% carbs
Zone 2 - 50% fat; 50% carbs
Zone 3 - 25% fat; 75% carbs
Zone 4 - 1% fat; 99% carbs
Zone 5 - didn't actually measure - probably 100% carbs
Also, I got tagged by RunBubba Run -
Here's how it goes:
1. Find the nearest book.
2. Name the book & the author.
3. Turn to page 123.
4. Go to the fifth sentence on the page.
Copy out the next three sentences and post to your blog.
5. Tag three more folks.
And the nearest book is called What Your First Grader Needs to Know, edited by E. D. Hirsch, Jr.
pg. 123, Sentence 5 - 8:
Because the Epic of Gilgamesh was written down, we can learn a lot from it and about how the people in long-ago Mesopotamia saw the world. It tells us what they admired in a hero, what gods they worshiped, and how they thought the gods wanted them to behave. Like the ancient Egyptians, the Mesopotamian people worshiped many gods.
What????? my first grader knows this????? I learned this in 8th grade. Oh, my.
I am now tagging http://lifeontherunswimbike.blogspot.com, http://susanoseen.blogspot.com, and http://mastercleansenow.blogspot.com.