Rely on Luck - Suunto

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Maximum heart rate Maximum performance MET ml/kg ml/kg/min Training effect Ventilation Vital capacity VO 2 VO 2max %VO 2max The highest heartbeat frequency, beats per minute. Often calculated based on age, using the ACSM -recommended formula, 210 - 0.65 x age. Maximum heart rate is very individual and can differ from the formula by as much as dozens of beats. The highest amount of power a person can produce. Metabolic equivalent, the oxygen consumption caused by basic metabolism (3.5 ml/kg). Milliliters per kilogram of weight. A unit that describes, for example, the amount of excess post-exercise oxygen consumption (EPOC). Milliliters per kilogram of weight per minute. A unit that describes, for example, the body’s current oxygen consumption. The effect an individual exercise has on a person’s performance level, defined by comparing the EPOC measured from the exercise to the person’s activity level. Lung ventilation, the volume of breathed air in liters per minute. The functional volume of the lungs. The largest volume of air a person can blow out of their lungs. Oxygen consumption. The amount of oxygen consumed by the body, measured either as an absolute amount (l/min) or proportioned to a person’s weight (ml/kg/min). Maximum oxygen intake capacity. The amount of oxygen that a person’s body can take into use from breathed air during maximum performance. Measuring unit ml/kg/min or MET. The level of the oxygen consumption during exercise compared to a person’s maximum oxygen intake capacity. 36 TRAINING GUIDEBOOK
REFERENCES Pulkkinen, A., Kettunen, J., Martinmäki, K., Saalasti, S., & Rusko, H. K. (2004). On- and off dynamics and respiration rate enhance the accuracy of heart rate based VO 2 estimation. ACSM Congress, Indianapolis, June 2-5, 2004. Abstract: Medicine and Science in Sports and Exercise 36(5). Rusko, H.K. (Eds.) 2003. Cross Country Skiing. Handbook of Sports Medicine and Science. Massachusetts: Blackwell. Rusko, H.K., Pulkkinen, A., Saalasti, S., Hynynen, E. & Kettunen, J. 2003. Pre-prediction of EPOC: A tool for monitoring fatigue accumulation during exercise? ACSM Congress, San Francisco, May 28-31, 2003. Abstract: Medicine and Science in Sports and Exercise 35(5): Suppl: S183. Rusko, H.K., Pulkkinen, A., Martinmäki, K., Saalasti, S., & Kettunen, J. (2004). Influence of increased duration or intensity on training load as evaluated by EPOC and TRIPMS. ACSM Congress, Indianapolis, June 2-5, 2004. Abstract: Medicine and Science in Sports and Exercise 36(5). Saalasti, S., Kettunen, J., Pulkkinen, A. & Rusko, H. (2002). Monitoring respiratory activity in field: Applications for exercise training. Science for Success conference. Jyväskylä, October 2-4, 2002. ACSM – American College of Sports Medicine. (2001). ACSM’s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincot Williams & Wilkins Leger, L., Mercier, D. 1984. Cross Energy Cost of Horizontal Treadmill and Track Running. Sport Medicine 1 : 270 - 277 Shvartz, E, Reibold, RC. 1990. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med 1990; 61:3-11. Oja, P., Elovainio, R., Vuori, I., Raivio, M. 1979. Kuntotestisuositus. Vammalan Kirjapaino Oy. ADDITIONAL INFORMATION Suunto t6: www.suuntot6.com www.suunto.com www.suuntosports.com Heart rate analysis and scientific sources: www.firstbeattechnologies.com TRAINING GUIDEBOOK 37
Page 1: SUUNTO ON How Not to Rely</
Page 4 and 5: 4 TRAINING GUIDEBOOK
Page 6 and 7: ENSURE EFFECTIVE TRAINING Suunto t6
Page 8 and 9: HOW DOES EPOC ACCUMULATE? The great
Page 10 and 11: FREQUENTLY ASKED QUESTIONS ABOUT EP
Page 12 and 13: TRAINING EFFECT IN DIFFERENT KINDS
Page 14 and 15: BREATHING PARAMETERS Respiratory ra
Page 16 and 17: The following table represents your
Page 18 and 19: ALTITUDE Suunto t6 also measures th
Page 20 and 21: DIVERSE TRAINING In order to ensure
Page 22 and 23: The best improvement in performance
Page 24 and 25: ESTIMATING YOUR STARTING LEVEL In o
Page 26 and 27: SUUNTO t6 IN GOAL-ORIENTED ENDURANC
Page 28 and 29: 5. Upload the training data to your
Page 30 and 31: SUUNTO t6 AND WEIGHT MANAGEMENT The
Page 32 and 33: TIPS FOR THE PC SOFTWARE The Suunto
Page 34 and 35: USING TRAINING PROGRAMS The Trainin
Page 38 and 39: COPYRIGHT This publication and its

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