Metabolic Assessment Metrics

        

What Does PNOE Measure?              

 

• HR = Heart Rate or the number of times your heart beats in a minute. (BPM)

• VO2 = Volume of oxygen consumed per minute. (ml/min)

• VCO2 = Volume of carbon dioxide consumed per minute. (ml/min)

• BF = Breathing frequency in breaths per minute.

• VT = Tidal Volume, The amount of air you breathe in per breath.

 

Extrapolations based on VO2 and VCO2

 

• Total CAL = Total calories burned per minute. (KCAL/min)

• CHO = Carbohydrates burned per minute. (KCAL/min)

• FAT= Fats burned per minute. (KCAL/min)

• RER = Respiratory Exchange Rate, ratio of VO2 to VCO2.

• VE = Minute Ventilation or Minute Volume, volume of air breathed per minute = BF x VT (l/min)

• VE/VCO2 = Volume of air breathed per minute per volume of CO2 expired per breath.

• VE/VO2 = Volume of air breathed per minute volume per volume of oxygen consumed.

CARDIO FITNESS This metric describes how well conditioned the heart is and if it poses a limitation to the ability to workout. The value of this metric is based upon your VO2peak as well as the trendline of the amount of oxygen your heart pumps into your body per heart beat (VO2/HR) as intensity increases. A low VO2peak in combination with a flattening of VO2/HR early on during the exercise will reduce the score of this metric. Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower the score of this metric. HIIT and Cardio training will improve

 

RESPIRATORY FITNESS This metric describes how well conditioned the lungs are and if they pose a limitation to the ability to workout. The value of this metric is based upon your VO2peak as well as the trendline of the amount of oxygen your lungs pump into your body per breathing cycle (VO2/BF) as intensity increases. A low VO2peak in combination with a flattening of VO2/BF early on during the exercise will reduce the score of this metric. Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower the score of this metric. HIIT and Cardio training will improve it. 

 

BREATHING & COGNITION This metric shows the extent to which your breathing is affecting the ability to think and react rapidly. A high breathing frequency at the onset of exercise in combination with low CO2 levels during exhalation are a sign of hyperventilation which negatively impacts oxygen delivery to the brain and therefore the ability to think and react rapidly. More than 10% of people chronically hyperventilate without knowing it and are reducing their cognitive capacity through incorrect breathing. Breathing exercises at rest and during exercise are the most effective way to improve the score of this metric.

 

BREATHING & MOBILITY This metric describes the extent to which breathing affects strength, posture, and the likelihood of developing mobility problems. A high breathing frequency at the onset of exercise in combination with low CO2 levels during exhalation are a sign of hyperventilation. Apart from impacting cognitive capacity, hyperventilation also causes loss of abdominal pressure which leads to loss of support in the lower back. Hyperventilation is the strongest predictor of myoskeletal problems such as lower back pain. Breathing training during exercise and resting conditions is the most effective method to improve the score of this metric.

 

TYPE I & II MUSCLE COMPOSITION This metric provides an estimate of the balance between Type I & II muscle fibers in the body. The value of this metric is based on mechanical efficiency recorded during the initial stages of the protocol. Type I muscle fibers, AKA slow twitch fibers, are the types of muscles utilized during continuous activities like running or walking. They utilize fat as the primary fuel source and are energetically efficient meaning they utilize less calories when producing a given amount of movement. Type II muscle fibers, AKA fast twitch fibers, are the types of muscles utilized during explosive activities like weightlifting or HIIT training. They utilize carbs as the primary fuel source and are energetically inefficient meaning they utilize more calories when producing a given amount of movement.

 

FAT BURNING EFFICIENCY This metric is a measure of the mitochondria's’ ability to utilize oxygen and burn fat as a fuel source. Fat burning efficiency is highly correlated with cellular health. The value of this metric is based on the heart rate at which you attain the crossover point in relationship with the maximum and starting heart rate during the test. Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower the score of this metric. Low to medium intensity cardio training in zones 2 and 3 will help you improve it.

 

METABOLIC EFFICIENCY This metric is a gauge of caloric burn during movement and whether one is burning more or less calories than the average person of the same age, gender, and weight. This metric does not provide an indication of how high or low resting metabolic rate is. The value of this metric is based on mechanical efficiency recorded during the initial stages of the protocol. Caloric restriction, chronic dieting and excessive cardio training are among the most common factors that reduce the value of this metric. Strength training in combination with refeeding cycles will improve the score of this metric. 

 

AEROBIC HEALTH This metric is a gauge of the ability to workout at high exercise intensities, which helps burn more calories. Aerobic health is also a strong indicator of overall health and the likelihood of developing cardiovascular disease. The value of this metric is based on VO2peak. Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower this score. HIIT and Cardio training will improve the score of this metric.

 

TRAINING ZONES 

Building Anaerobic Capacity 5, VERY HARD Heart Rate (BPM*)              

Benefits: Develops muscular endurance to lactate acide and high intensity movements. Feels like: Muscular fatigue and heavy breathing. Recommended for: Everybody for shorter exercises.

 

Building Aerobic Capacity 4, HARD Heart Rate (BPM*) 

Benefits: Increases maximum performance. Feels like: Muscular fatigue and heavy breathing. Recommended for: Everybody for shorter exercises. 

 

Building Aerobic Stamina 3, MODERATE Heart Rate (BPM*) 

Benefits: Improves aerobic fitness Feels like: Muscular fatigue and heavy breathing. Recommended for: Everybody for moderately long exercises.

Metabolic Conditioning 2, LIGHT Heart Rate (BPM*) 

Benefits: Improves basic endurance and fat burning. Feels like: Comfortable, easy breathing, low muscle load, light sweating. Recommended for: Everybody for longer and frequently repeated shorter exercises. 

 

Very Light 1, Heart Rate (BPM*)

 Benefits: Improves overall health and helps recovery. Feels like: Very easy for breathing and muscles. Recommended for: Weight management and active recovery. 

 

* Heart Rate (BPM) is not shown as every person’s heart rate (BPM) and training zones are different and will be determined through the metabolic exercise test.