Metabolic Equations

Why do we have Intensity Ranges?

• aerobic/ CV benefits

• Energy expenditure

  • fuel source utilization

  • higher intensity uses more carbs vs lower intensity using more fats

• hard to maintain specific intensity for entire duration of workout

How to measure VO2max

• intensity of exercise is based on oxygen consumption/ energy expenditure

• absolute VO2

  • rate O2 is consumed by whole person

  • L/min

    • 1L O2 = 5kcals expended

• relative VO2

  • rate of O2 consumption relative to body weight

  • mL/kg/min

  • used to compare O2 consumption between 2 people of different sizes

• METs

  • 1 MET = resting VO2 = 3.5ml/kg/min

    • light PA: < 3 METs

    • moderate PA: 3-5.99 METs

    • vigorous PA: >6 METs

HRR: [intensity fraction x (HRmax-HRrest)] + HRrest

VO2 reserve: [intensity fractioon x (Vo2max-VO2rest)] +VO2rest

Peak target HR = i

ACSM metabolic equations

• estimate oxygen consumption during steady state exercise

• functions

  • calculate oxygen consumption and then energy expenditure

  • calculate target workload in an ex. rx.

• APPENDIX C- TABLE C.1 PAGE 609

• 1mph = 26.8m/min

• leg ergometer flywheel = 6m

• arm ergometer flywheel = 2.4m

• walking only accurate under 4mph

• running only accurate over 5mph

• Speed

  • m/min

  • mph

  • min/mile

• Min/mile → mph

  • 9min/mile

  • 60min/1hr x 1mile/9min =60/9 = 6.67 mph

• mph→min/mile

  • 60min/1hr x 1hr/ 7.5mile = 8min/mile

  • if there is a decimal like 8.35mph you need to multiple the .35 by 60 to get the min/mile pace

Caloric Expenditure

• total kcals burned = ((VO2)(kg)(min)/1000)x5