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| VO2 MAX & LACTATE THRESHOLD TESTING |
What It Is
VO2 Max is defined as the maximum volume of oxygen your body can process to the working muscles. When muscles are consuming oxygen, they are working aerobically. As you work harder or run faster, oxygen cannot be delivered fast enough to provide all the energy you need, so you begin to burn energy without oxygen – working anaerobically. This is your lactate threshold. It is at this point where your aerobic ceiling is reached and meets your anaerobic threshold and your body starts to deplete muscles of glycogen (energy stored in muscles). As this energy is depleted, your muscles begin to produce lactic acid which builds up in the blood as lactate. When this happens, fatigue sets in and you are unable to sustain your current pace.
The Secret Behind VO2 Max and Lactate Threshold Testing
By undergoing a test, you will learn:
1) Your heart rate at VO2Max
2) Your heart rate at lactate threshold
3) Your heart rate at specific training zones and intensities
Improved fitness occurs when you can push your threshold higher, so that you can then deliver more oxygen to the working muscles enabling you to train more efficiently. By doing this, two things will happen:
• You will go faster
• And you will go faster with less effort (ie: a lower heart rate)
The Test Session Includes:
1) Consultation before the test to discuss your running and fitness history and your goals
2) The test is then administered on our state-of-the-art Woodway treadmill
3) Results sheet with the following information:
• VO2 at Aerobic Threshold, Anaerobic Threshold and Peak (VO2 Max)
• Heart Rate at Aerobic Threshold, Anaerobic Threshold and VO2 Max
• Calories expended per hour and corresponding heart rate levels
• Fitness level based on VO2Max
• Target Workout Intensity Zones
5) All of the above is conducted by our Founder, Owner & Head Coach of The Running Center, Coach Mindy
Note: Heart rate monitor will be provided for the test. Total time for the session is about 90 minutes.
Armed with this personalized information, you can more effectively plan your workouts. But to truly get the best strategy to reach your goals, consider having a custom training schedule written just for you.
The Test plus Custom Training Schedule
There may be hundreds of training schedules floating around cyberspace, but none of them can compare with having a custom training schedule written just for you by Founder, Owner and Head Coach of The Running Center, Coach Mindy. The heart rates and intensity zones discovered in the test (in addition to other pertinent info) will be used to create your training schedule. Let Coach Mindy put her nearly 20 years of experience to work in developing a progressive plan that includes workouts that have you running at just the right paces, heart rates and distances that will enable you to reach or exceed your goals!
The Test plus Custom Training Schedule Includes:
1) All of the Test Session plus...
2) Custom training schedule with specific distances, paces and heart rates for precise workouts
3) Consultation to review the custom training schedule
4) Responses to your workout results
Note: Maximum length of custom training schedule is four months. Longer schedules will incur an extra fee.
| RESTING METABOLIC RATE TESTING |
What It Is
The Resting Metabolic Rate Test will accurately determine your daily caloric needs at rest. Learn the truth about metabolism and how to reach your optimal running weight. The results are the basis for determining how many calories are expended during:
• Daily activities
• Watching TV
• Sitting at your computer
• While at work
And during the following types of runs:
• Interval workouts
• Tempo runs
• Long runs
• Treadmill runs
• Races (from one mile to the marathon)
The Test Session Includes:
1) Consultation before the test to discuss your running & fitness history and your goals
2) The test is then administered while seated
3) Results sheet with the following information:
• Resting metabolic rate
• Total daily caloric needs
• An evaluation of metabolic status
4) Consultation after the test to explain the results
5) All of the above is conducted by our Founder, Owner & Head Coach of The Running Center, Coach Mindy
Note: Total time for the session is about 75 minutes.
| RUNNING FORM ANALYSIS (Biomechanical Analysis) |
Most runners know (or want to know) how far they’ve run and how fast they’ve run. But do you know how to run? This is not a trick question. Understanding how to run, that is, the technique of running, as well as having a kinesthetic awareness (being aware of your body in motion) is equally important to knowing how far and how fast you run.
The Running Form Analysis session includes:
1) Initial Office Consultation
2) Full-Body Running Form Analysis on our state-of-the-art Woodway Treadmill
3) Runditioning™ session during the analysis to strengthen and correct weak areas
4) Results and Recommendations Report sent one week after the session
5) All of the above is conducted by our Founder, Owner & Head Coach of The Running Center, Coach Mindy
Note: Total time for the session is about two hours.
Running Form Analysis includes:
• Overall Posture
• Head, Eyes & Shoulder Position
• Arm Swing
• Hand Position
• Stride Length
• Stride Frequency
• Gait
• Pronation
• Foot Position
• Foot Angle
• Foot Shape
• Leg length test
• Breathing
• Suggestions for proper running shoes
• Referrals to sports medicine professionals (if necessary)
(This test does not include VO2Max or Lactate Threshold testing)
You may know your pace, your distance and the total time that you ran. But do you know the effort that you expended for a training run or race? Running with a heart rate monitor will enable you to know how hard you’re running and if you’re getting fit or burning-out.
The Maximum Heart Rate Test Session includes:
1) Consultation before the test to discuss your running and fitness history and your goals
2) The test is then administered on our Woodway treadmill
3) Results sheet with the following information:
• Maximum Heart Rate
• Target Workout Intensity Zones
4) Consultation after the test to explain the results
5) All of the above is conducted by our Founder, Owner & Head Coach of The Running Center, Coach Mindy
Note: Heart rate monitor will be provided for the test. Total time for the session is about 75 minutes.
All Sports Lab Services must be started within one month of registration.
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