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Get in Your Zones with MySportsLab

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 The guiding principle of an effective individualized physiological training is to get your real-time Total Intensity of exertion to match your physiological zones also called Internal Adaptation Zones.

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Intensity Training 101

The objective of physiological fitness training is to stimulate structural and functional adaptations of different systems of the body in order to improve the Performance potential of athletes in any sport or the Quality of Life of sedentary people or those concerned by chronic diseases.

However, establishing a full physiological training and transformation programme is a complex individualized process that depends on your physiological fitness as well as physiological constraints of your specific goals (eg. in a specific sport) and physiological effects of every training session in such a programme. Better by Sport calls this process IPTP (Individualized Physiological Transformation Planner) and is committed to make it commercially available in the future.

Total Intensity of exertion is a key real-time metric in MySportsLabTotal Intensity takes into account not only the external exertion power (measured by your smartphone in Watt) but also internal energy costs of both the movement and physiology necessary to produce an external performance. As a result, Total Intensity is the driver of all your internal adaptations and in turn your physiological fitness optimization.

Total Intensity is expressed in MET (Metabolic Equivalent) and is independent of your weight, creating a level playing field for fitness measurement and comparisons across different body types, physiological fitness levels and gender!

1 MET is the rate of minimal internal energy expenditure by the body while at rest. Values displayed in MySportsLab’s MET SCALE are observed in moderately trained people. Progressive training increases the level of intensity that the body can produce and the time limit during which each intensity can be maintained.

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Understanding My Internal Adaptation Zones

Understanding my physiological fitness starts with understanding my internal Adaptation Zones Adapt 1 (A1) to Adapt 7 (A7).

My internal Adaptation Zones values are first calculated and remain displayed on My Profile on a proprietary scale of combined intensities dependent on my abilities but independent from my practiced sport.

When starting a New Record, my internal Adaptation Zones are implicitly converted in MET (Metabolic Equivalent) with a sport-specific formula (running, walking, cycling etc.. are all different) in MySportsLab.

As a result, on both real-time and post workout screens, my internal Adaptation Zones and my Total Intensities of exertion can be compared in MET and ideally matched as often as possible during my workout to boost my physiological fitness.

Zones are also noted 1 to 7 for a cleaner viewing experience on the real-time workout record screen. My % physiological effectiveness is displayed by Zone on the post workout record, a great insight! 

MySportsLab estimates my internal Adaptation Zones from my response to the Sports Habits questionnaire. At this stage there is no specific consideration of a practiced sport, what counts is only my volume of endurance activity over last 12 months!

Of course ideally, MySportsLab offers the option to define my internal Adaptation Zones by exploiting highly accurate data (in Watt) from a standard Cardiopulmonary Stress Test also commonly called Exercise Stress Test. It is performed on a treadmill or cycle ergometer in a certified laboratory of my choice.

Adapt 1 – Aerobic Structural Adaptation 

About 10% of your maximal muscular power for 40% of your maximal Heart Rate Reserve (HRR)  

This intensity is meant to improve muscular fitness to increase fat “burn” oxidation and recovery factors

Activated Physiology in this Zone: 

MUSCULAR: Increase of number and size of mitochondria (“powerhouses” of the cell) as well as transformation of muscle cells typology and their enzymatic (“biochemical acceleration”) equipment

VASCULAR: Improved local blood flow

EFFECT OF DURATION: Increased neuromuscular recruitment specific to Adapt 1 and Adapt 2 intensities

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 3, Adapt 5, Adapt 6, Adapt 7

Adapt 2 – Aerobic Functional Adaptation

About 15% of your maximal muscular power for 70% of your maximal Heart Rate Reserve (HRR) 

This intensity is meant to improve muscular fitness to consume Oxygen and reduce acidosis (build up of CO2) level

Activated Physiology in this Zone: 

MUSCULAR: Increase of number and size of mitochondria and improvement of muscle cells’ specific enzymatic equipment to oxidize sugar, instead of anaerobic glycolysis (“breakdown of sugar”, also called lactic acid system)

VASCULAR: Improved local blood flow

EFFECT OF DURATION: Increased neuromuscular recruitment specific to intensity A2 intensities

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 3, Adapt 5, Adapt 6, Adapt 7

Adapt 3 – Cardiac and Ventilatory Flow Adaptation

About 22% of your maximal muscular power for 100% of your maximal Heart Rate Reserve (HRR) 

Contraindicated to patients with a cardiovascular risk.

This intensity is meant to improve cardiovascular and pulmonar system in order to increase the oxygen blood flow.

Activated Physiology in this Zone: 

PULMONARY: Improvement of maximal ventilation

CARDIOVASCULAR: Improvement of maximal cardiac output

VASCULAR: Improved general blood flow

EFFECT OF DURATION: Disconnect the perception of muscle suffering

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 1, Adapt 2, Adapt 5, Adapt 6, Adapt 7

Adapt 4 – Lactic Anaerobic Capacity Adaptation

About 42% of your maximal muscular power, no relation to your heart rate 

Contraindicated to patients with a cardiovascular risk.

This intensity is meant to improve muscular fitness to maintain intense exertion in spite of high level of lactic acidosis (buildup of lactate) accumulated from anaerobic glycolysis (“breakdown of sugar”, also called lactic acid system).

Activated Physiology in this Zone: 

MUSCULAR: Creation of a maximal stimulation of the body’s buffering systems (“neutralization of acids”)

PULMONARY: Improvement of maximal ventilation

VASCULAR: Improved general blood flow

EFFECT OF DURATION: Disconnect the perception of muscle suffering

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 1, Adapt 2, Adapt 5, Adapt 6, Adapt 7

Adapt 5 – Lactic Anaerobic Power Adaptation

About 70% of your maximal muscular power, no relation to your heart rate 

Contraindicated to patients with a cardiovascular risk.

This intensity is meant to improve the aptitude to exert at the highest intensity possible beyond 20 seconds. This is a muscular adaptation reflected by the number of muscular fibers contributing to contraction and the change in their enzymatic concentration.

Activated Physiology in this Zone: 

MUSCULAR: Improvement of muscles cells’ specific enzymatic (“acceleration”) equipment in anaerobic glycolysis (“breakdown of sugar”, also called lactic acid system)

EFFECT OF DURATION: Disconnect the perception of muscle suffering. Increase of muscular fibers contributing to contraction

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 1, Adapt 2, Adapt 6, Adapt 7

Adapt 6 – Alactic Anaerobic Capacity Adaptation

About 95% of your maximal muscular power, no relation to your heart rate 

Contraindicated to patients with a cardiovascular risk.

This intensity is meant to increase the amount of ATP (Adenosine TriPosphate “energy”) stored and its cellular regeneration to maintain exertions at maximal intensity longer.

Activated Physiology in this Zone: 

MUSCULAR: Exhausts ATP and PC (Phosphate Creatine) reserves to increase the cell ability to store more energy again

EFFECT OF DURATION: Disconnect the perception of muscle suffering

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 1, Adapt 2, Adapt 4, Adapt 5, Adapt 7

Adapt 7 – Alactic Anaerobic Power Adaptation

About 100% of your maximal muscular power, no relation to your heart rate

Contraindicated to patients with a cardiovascular risk.

This intensity is meant to improve strength, velocity, explosivity and neuromuscular coordination specific to very short exertions.

Activated Physiology in this Zone: 

MUSCULAR: Transformation of muscle cells typology

NEUROMUSCULAR: Increase the number of muscular fibers contributing to contraction and their cooperation to a maximal contraction

SIDE EFFECTS: Beyond a certain hourly volume, this adaptation can be detrimental to Adapt 1, Adapt 2, Adapt 4, Adapt 5, Adapt 6

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WHAT ABOUT YOUR HEART RATE?

If you are a patient with an identified cardiovascular risk factor, then your Heart Rate is an absolutely critical monitoring metric. In all other cases, your Heart Rate is not a meaningful indicator of your exertion intensity because its variation is limited and much less reactive than variations of your muscular system. Therefore, it is insufficient in assessing the physiological effectiveness of your workout.

Your Heart Rate can only be considered a meaningful indicator of your exertion intensity in the following training conditions:

  • A stable aerobic exertion which intensity is lower than 20% of your muscular potential (falling outside of that scope are: HIIT High Intensity Interval Training, tennis, team sports, ski etc..)
  • External exertion intensity (power) variations lower than 0.5 W/kg/mn (falling outside of that scope are: HIIT High Intensity Interval Training, tennis, team sports, ski etc..)
  • Less than an hour workout
  • Stable and favorable training conditions which pretty much excludes outdoors

If you train indoor with an ergometer, and you would like to perform a Heart Rate-based training, your Heart Rate should be defined by your physiological adaptations observed in a world standard Exercise Stress Test. Your Heart Rate should never be defined as a % of Maximum Heart Rate (theoretical or actual). After this much needed moment of truth, feel free to wear your heart rate monitor when you need it and understand its limitations but go improve your physiological fitness with MySportsLab!

READY TO START YOUR JOURNEY TO BETTER?

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