In addition to endurance Vo2 Tests I use the Multi Stage Fitness Test as a measure of lactate threshold ability and improvement with both my Fat Loss Fitness Boot Camps and with Private Clients.
This test unlike the Cooper Test or similar Vo2 endurance testing indirectly ascertains a persons anaerobic power indicating improvements in Lactate Threshold (LT).
When viewed along side data from an endurance test you can quickly see LT ability against aerobic endurance. For example if someone has been training for long durations at lower intensities it is not uncommon to find large variations in the results of the two tests. You can then adapt their training and re-test in 4-6 weeks.
Below are normative values for the MSFT:
Table Reference: Beashel P. et al; The world of sport examined; 1997
Tags: anaerobic threshold, beep test, fitness capacity, fitness testing, lactate threshold, multi stage fitness test, shuttle test, vo2 max, vo2 test
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Target 1 TRAINING TO INCREASE YOUR FAT BURNERS
Your fat burning cells are located in your muscle and are often referred to the powerhouse as they combust fat to produce energy. In order to do this it needs oxygen. Oxygen is available only during certain types of exercise which can be determined by a Metabolic Trainer using your heart rates. This in turn will provide you with your ideal heart rate to burn the most fat. This kind of training increases your fat burning cells. We provide you with an exercise plan that increases the size and number of your fat burning cells – this can ONLY be done with a specific form of training which we refer to as your fat reduction zone.
Target 2 TRAINING TO INCREASE YOUR FITNESS CAPACITY
The second element of the plan should deal with increasing your fitness capacity. This will enable you to work harder and burn more calories per minute and obviously increase your performance in anything you do.
The body is very adaptable and as such we need to be constantly challenging it with new training goals to stretch its capacity and therefore your capacity to new and higher rewards. A fit person is a capable person and one that can actively take part instead of ’standing on the sidelines of activity pursuits’
Target 3 TRAINING TO INCREASE YOUR METABOLISM
Dieting can have a drastic effect on your metabolism and fat burning cells. It also turns off your fat burning mechanism by signally the body to save its fat!
So, it is imperative to ensure non of this happens. Otherwise with the wrong plan, you do all that hard work only to find you are losing your ability to burn fat! And you don’t lose any of these fat burning cells and this is most common in dieting, especially diets that reduce your intake to less than your ’survival’ energy requirements. This survival amount is different for everybody and difficult to predicted accurately using any calculations.
We provide the closest estimate by taking into consideration your dieting history, your weight, age and height and use a formula that is used by the medical profession to estimate your survival caloric requirement. However, I also recommend you consider getting your metabolism assessed to provide greater accuracy. So first you should preserve your metabolism. But don’t stop there…. In addition to preservation you should be prescribed exercise that has the potential to increase your muscle mass (depending on your personal physical target). By doing so, you are given the potential to further increase your calories burned i.e. by increasing the amount of your muscle you will have the ability to demand more calories and increase your metabolism.
Target 4 TRAINING TO INCREASE YOUR PHYSICAL ABILITY IN EVERYTHING YOU DO
To round off your training you must include agility, speed and power later on in your training cycle as well as frequent mobility and flexibility goals making your more mobile and less likely to get injured whether doing every day or more physically demanding tasks.
In summary, if you follow these recommendations and get the right professional who understands and can help you meet these goals, you will become a very active, high fat burning, fast and strong, flexible, agile human being – then there is literally no holding you back!!
Author: JJ is the creator of Potentialization Metabolics
Tags: Calories, fat burners, fat burning, fat burning zone, fitness, fitness capacity, metabolism, optimum fat loss, potentialization
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