Scientific tests may lead to a change in routine
by David Quick
The Post and Courier
September 8, 2009
Shedding weight and getting in shape can be a frustrating endeavor, particularly because no one plan fits everyone.
Our age, gender, body type, percentages of lean muscle mass and body fat, genetics, past and current eating habits and exercise history all play into it. Even if you’ve lost weight and reached a certain fitness level, you can reach a plateau and may need to mix up your routine to achieve your specific goal.
The fact is most of us eat and exercise on a blind, random basis.
But there are ways to fine-tune routines to reach goals by using scientific tests that long have been used for professional and elite athletes. Three such tests, all of which take 10-15 minutes each, include finding an individual’s resting metabolic rate, lactate thresholds for aerobic and anaerobic exercise levels and VO2 Max, or the maximum rate of oxygen uptake.
Resting metabolic rate
The resting metabolic rate, aka basal metabolic rate, is a measure of the number of calories your body burns each day to maintain itself, not including doing daily activities, at a neutral temperature environment. It typically represents 60 percent to 70 percent of daily caloric expenditure and relates to how much lean muscle mass you have.
The test is usually taken in the morning because of the need to fast (about 12 hours) and avoid caffeine beforehand. A qualified health professional has you lie or sit down and then places a soft, form-fitting mask around your mouth. The test calculates your oxygen and carbon dioxide levels to provide you with your resting metabolic rate.
Lactate threshold
Taking a lactate threshold test is important in pinpointing your aerobic and anaerobic thresholds, which determine how intensely you should exercise for certain goals — such as burning fat or building fitness — typically using a heart-rate monitor.
The most accurate way to determine those thresholds is through a graded exercise test in a laboratory setting that involves a qualified health professional taking blood samples at regular intervals while you ride a stationary bike or run on a treadmill at increasingly intense levels.
Blood lactate then is plotted against each interval to give a lactate-performance curve. A sudden or sharp rise in the curve above base level is said to indicate the anaerobic threshold.
VO2 Max
The VO2 Max test, the measure of “milliliters of oxygen used in one minute per kilogram of body weight,” is considered the gold standard for fitness testing. Simply, it is a major factor in determining your capacity to perform sustained exercise.
The test is performed with a person fitted with a mask to measure the volume and oxygen concentration of inhaled and exhaled air, using a stationary bicycle or treadmill and having a health professional conduct the test under a strict protocol of increasing exercise intensities.
At a specific point at which oxygen consumption plateaus, even if the exercise intensity increases, the plateau marks the VO2 Max.
For those being tested, it is the uncomfortable, but obviously temporary, point where the individual moves from aerobic to anaerobic metabolism.
5 weekend warriors
As part of its comprehensive approach to achieving optimal health, fitness and body weight, Daniel Island-based FitMed Partners introduced the series of tests as part of its offerings this summer.
FitMed offered to provide the tests, which cost about $235 for the series, to five locals to demonstrate the process and results.
For the tests, The Post and Courier chose five “weekend warriors” from an array of backgrounds: beginner runner Megan Davis, endurance swimmer Kathleen Wilson, former collegiate runner and “newbie” triathlete Anne Clinton, Spinning instructor and intermediate road cyclist George Martin and 79-year-old triathlete Bill Boulter.
Anne Ahern Finch, the exercise physiologist at FitMed, conducted the tests and provided a short assessment of each participant. Finch is an adjunct professor of anatomy and physiology at Trident Technical College, a personal trainer and competitive cyclist and triathlete.
The numbers provide a baseline of current fitness, and knowledge about the body’s basic calorie needs. Fitness programs can then be adjusted by using a heart-rate monitor and learning more about the calories needed to adjust your fitness level.
About the expert
Anne Ahern Finch is the exercise physiologist at FitMed Partners, an adjunct professor of anatomy and physiology at Trident Technical College, personal trainer and endurance coach as well as a competitive cyclist and triathlete.
She has a master’s degree in biomedical sciences/physiology from the Medical University of South Carolina, is a certified triathlon coach through USA Triathlon and certified cycling coach through USA Cycling, and has several certifications for personal training and group exercise. In addition to her certifications, she is a certified wellness coach through the Wellness Forum in Columbus, Ohio, and serves as a health and wellness adviser.
The marathon swimmer
Kathleen Wilson wears many hats. She’s the interim executive director for the Charleston Symphony Orchestra, where she’s played harp for 22 years. She’s a Charleston City Council member. But she’s also an endurance swimmer with an impressive resume of marathon open-water swims, including Key West, Manhattan Island, the English Channel, Tampa Bay, Catalina to Long Beach (California), Lake Zurich, Long Island Sound, Santa Barbara Channel and the Strait of Gibraltar.
New work responsibilities, the bad economy and a problematic shoulder have kept her grounded in Charleston this year, but she admits to wanting to start increasing her “yardage” in the pool.
Age: 46.
Height and weight: 5-4, 130 pounds.
Body-mass index: 22.2.
Resting metabolic rate: 1,183 calories per day.
Aerobic threshold (heart rate per minute and calories per hour): 139 and 410.
Anaerobic threshold (heart rate per minute and calories per hour): 152 and 523.
VO2 Max: 40.7.
Overall fitness level: Superior.
Expert opinion from Anne Ahern Finch: Kathleen Wilson is a special case because she does all of her training in the water, and we tested her on land. Our testing confirmed that she is training just as her body needs. She is in superior fitness, has a strong base fitness and her body is very well-adapted to utilizing fat for fuel, which is the optimal fuel source for endurance athletes since there is a larger supply of fat than carbohydrate stored in the body.
The Spinning instructor
For 13 years, Mount Pleasant-based house painter George Martin has been a popular local Spinning instructor, currently at ECO Fitness in Mount Pleasant.
Seven years ago, Martin, who has an ankle injury that prevents him from running, started cycling on the road. His next goals are to complete a metric century, around 62.5 miles, in the mountains and later take on a full century, typically 100 miles.
Age: 57.
Height and weight: 6-1, 175 pounds.
Body-mass index: 23.1 (normal).
Resting metabolic rate: 1,282 calories per day.
Aerobic threshold (heart rate per minute and calories per hour): 127 and 646.
Anaerobic threshold (heart rate per minute and calories per hour): 144 and 821.
VO2 Max: 43.9.
Overall fitness level: Excellent.
Expert opinion from Anne Ahern Finch: George Martin is in excellent fitness, but is a true adrenaline junkie. He prefers to train hard all the time, which is building his anaerobic system while neglecting his aerobic system. Since his aerobic system is responsible for long-term fitness gains, training hard all the time leads to hitting a fitness ceiling and cessation of improvement. Adding slower, base-building training will increase the depth and quality of his future training, raise his fitness ceiling and allow him to get faster.
The former collegiate runner
Anne Clinton, a physical education teacher at Cathedral Academy in North Charleston, has been active all her life, from gymnastics throughout her childhood and teen years to varsity track and golf in high school. In college, she ran cross country and track at Florida State.
“After graduating in 2005, I took a few years off and have slowly but surely gotten back into the running world and have found a new love in triathlons,” says Clinton. “My goal in the next year is to complete a marathon.”
Age: 26.
Height and weight: 5-6, 118 pounds.
Body-mass index: 19.0.
Resting metabolic rate: 1,253 calories per day.
Aerobic threshold (heart rate per minute and calories per hour): 109 and 335.
Anaerobic threshold (heart rate per minute and calories per hour): 172 and 817.
VO2 Max: 59.5.
Overall fitness level: Superior.
Expert opinion from Anne Ahern Finch: Clinton is an elite runner who has a very strong base, but fatigues quickly once she has pushed beyond her lactate threshold. This comes from not pushing herself hard enough during short bursts of high-intensity efforts. Adding interval speed work to her training regimen would help increase her ability to sustain efforts beyond her threshold and increase her VO2 max.
An inspirational triathlete
Bill Boulter is a late bloomer weekend warrior, having started walking, then running in his mid-50s, and now is a seasoned triathlete.
In February, he will turn 80.
The James Island man, who retired as a technician with the Federal Aviation Administration 20 years ago, has since been a regular on the local running and triathlon scene. By doing so, he shed 30 pounds off his former 180-pound body. He is training for the Kiawah Island Triathlon, which includes a 0.9-mile ocean swim, 27-mile bike and 6.2-mile run.
“Maybe it was beneficial that I started late. I don’t know,” Boulter said in a 2001 interview. “But I believe I am proof that it’s never too late to start.”
Age: 79.
Height and weight: 5-11, 150 pounds.
Body-mass index: 20.8.
Resting metabolic rate: 1,426 calories per day.
Aerobic threshold (heart rate per minute and calories per hour): 114 and 476.
Anaerobic threshold (heart rate per minute and calories per hour): 118 and 534.
VO2 Max: 28.5 (He was not pushed to full max because of age).
Overall fitness level: Fair.
Expert opinion from Anne Ahern Finch: Bill Boulter is right on target with his training. Older athletes do not need to spend time training at maximal effort. Bill has built a strong base by training at lower intensities.
The newbie
While Megan Davis ran track in high school, she describes herself as a “casual” runner now. She supplements running with an “abs class” three days a week. The North Charleston resident is a full-time student at Charleston Southern University, majoring in elementary education, and works at Chick-fil-A at night.
Davis is a regular in local 5Ks, wants to carve two to three minutes off her 5K time this winter and is looking forward to running in the Cooper River Bridge Run on March 27.
Age: 21.
Height and weight: 5-10, 180 pounds.
Body-mass index: 25.7 (overweight).
Resting metabolic rate: 1,267 calories per day.
Aerobic threshold (heart rate per minute and calories per hour): 126 and 184.
Anaerobic threshold (heart rate per minute and calories per hour): 161 and 306.
VO2 Max: 17.3.
Overall fitness level: Very low.
Expert opinion from Anne Ahern Finch: Megan Davis needs to implement a walking/running program to increase her baseline fitness. By adding longer, slower cardio training to her fitness routine, she will build her endurance so that she can ultimately increase her speed and stamina.
