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TUNTURI -T WARE Test en besturing software verkrijgbaar als extra aanvulling tbv. tunturi
E60, E80, E85, T60, T80, T90
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1.
T-Ware
T-Ware is a new type of analysing and follow-up system for
performance and training. It's advantages include e.g. the notably
improved accuracy of measurements, repeatability and the quality and
quantity of feedback information when analysing maximal oxygen
consumption (VO2 max) or exercise. In addition to being an excellent
everyday tool from athletes to normal people and, one of its main
uses will be using it as Maximal oxygen consumption. A test measuring VO2 max is An
ergometer test means measuring VO2 max with an arm or The highest heart rate with which an individual's heart can
beat in maximal strain. The normal range of variation within the
same gender and age group is about 30-40 beats/min.
The lowest heart rate of an individual while resting. 6. Aerobic and
anaerobic exercise
During aerobic excercise the muscles work mostly with fats
and oxygen. The amount of lactic acid remains on a fair
level.
During anaerobic excercise the muscles use more
carbohydrates and work without oxygen. The amount of lactic acid
rises steeply and the excercise is so intense that the individual
can only keep it up for a few minutes before having to quit because
of fatigue.
Lactic acid is a protection mechanism in a human's system
that is launched by the system's metabolism during exercise. Its
utmost meaning is to prevent the heart and lungs from working over
their maximal capacity. The forming of lactic acid during exercise
is a normal reaction that is in no way dangerous, as isn't the
fatigue and possible pain caused by it in the muscles. The tolerance
against lactic acid can be increased through exercise so that one
can work on the same heart rate on 8. Determining the right intensity of an
exercise
It
is wise to define the optimal training intensity after your VO2 max
and thresholds have been reliably measured. A
widely used, simple method for analyzing excess weight. Home activities cover all physical activities that aren't
actually classified as sports or exercise. These activities include
e.g. gardening, cleaning your house, hunting, fishing etc.
A
level of energy metabolism where the formation of energy changes
from aerobic to anaerobic. A normal person can't work above this
threshold for more than 1-2 minutes and even trained athletes can do
7 minutes at the most.
The level of energy metabolism where energy is mostly
produced from fats.
During exercise this equals the level of exertion of
about During exercise this equals the level of exertion of
about
During exercise this equals the level of exertion of
about
Metabolic equivalent. Is a multiple of oxygen consumption in
rest. 1 MET equals 3.5ml/kg/min. This is the amount of oxygen that a
person needs while in rest. For example, a result of an exercise
test, be it 13 METs, means the person can exceed his resting oxygen
consumption 13 times. A person's maximal MET value equals his/her
maximal oxygen consumption in ml (ml/kg/min); it's just expressed in
different units.
1. Why is the measuring of VO2max so
important?
1. Why is the measuring of VO2 max so
important?
The measuring of VO2 max is a commonly used and valued test,
for it tells the most as a singular measurement of the individual's
performance and capacity. The result of the test is normally used to
plan an optimal training program and it has
2. Is sedentary lifestyle dangerous to your
health?
According to new research, a sedentary lifestyle is a more
notable risk factor for heart and cardiovascular diseases than
smoking, high blood pressure, high cholesterol or obesity!
3. What kind of
exercise improves my endurance fitness?
Versatile exercise that stresses different aerobic zones.
The length of the exercises, their weekly frequency and the type of
sports are also important factors.
4. Does good aerobic fitness affect the amount of
active years?
According to research good aerobic capacity can extend one's
lifespan for up to 7 years; on the other hand the amount of active
years can be considered even more important.
5. What fitness level is sufficient when
considering health?
According to research 10 METs are enough. Many American
experts say that 13 METs gives excellent protection against heart
and cardiovascular diseases, even if other risk factors were
present.
6. How smoking and alcohol affect aerobic
capacity?
Smoking has a significant effect on aerobic capacity. The
effect depends on the type and amount of smoking. The decrease in
performance might temporarily be close to 25 percent, though
normally the effect is approximately about 5-10 percent. Slight
alcohol usage hasn't been proven to affect performance, and fair
usage has been recently proven to have a positive effect on the
heart muscle's functioning. Copious use of alcohol is
7. Can an overweight individual possess good
form?
Yes, and these individuals are found often in the
middle-aged group, that aren't interested in looking fit, but
exercise in abundance. Being overweight is not as dangerous as weak
aerobic performance when it comes to health.
8. Are home activities useful when it comes to
aerobic capacity?
Home activities help in increasing low exercise capacity,
and help even in upping a normal level of fitness. Home activities
are always better than no exercise at all.
9. Is exercise considered a typical
medicine?
Exercise has many medicine-like effects, preventive,
treating and even rehabilitative. It's hardly far-fetched to claim
that exercise is the best medicine considering the price/quality
ratio.
10. Are extra nutritive of any use to
athletes?
In
most cases a normal, versatile and healthy diet is
sufficient.
11. What does heart rate mean when measuring
levels of fitness?
The heart rate on itself doesn't necessarily tell anything
about the level of fitness; for example a very high or low maximum
heart rate does not indicate a good or a bad level of fitness. Only
knowing the exercise capacity (VO2 max) and thresholds gives the
heart rate a real meaning.
12. How should you measure the amount of storage
fats?
A
full-body mirror is an excellent device for analysing excess fat,
though some more technical equipment is available also.
13. What's the
importance of muscle tests?
Muscle tests are used to complete the total image of one's
performance capacity, and they can be used in follow-up when
motivating exercise. The prediction value of muscle tests related to
health is quite weak.
1. What is
a T-Ware performance test like?
The test is a biking trip, which starts with a gently sloped
downhill, and starts to steepen. Ultimately, the ends on the top of
one's personal hill. The workload (uphill) rises smoothly all the
time, but very gently. On the top of the hill, when you quit
pedalling, the test program knows the output you've pedalled (W) and
accurately calculates your maximum heart rate. With the combined
information of the heart rate curve, output and maximal heart rate
the program is able to calculate your maximal oxygen consumption
(VO2 max) very accurately.
2. Are there risk factors in the
exercise test?
The ergometer test used by T-Ware is one of the safest
performance tests, whereas muscle tests concluding in maximal
performance might bring up big problems. If you have
3. Can resting heart rate be used to
determine VO2 max?
Resting measurements haven't lead to reliable results when
measuring any factors related to physical performance, and
4. Which are the factors influencing on
improved VO2 max?
Improvement of VO2 max is based on the changes, which occur
in human body because of the right type, intensity and duration of
the training:
Blood flow in the muscles increases, the amount of
capillaries increase, thus bringing more oxygen to the
tissues.
The stroke volume increases and so in that way increases
also the minute volume.
5. How fast does aerobic capacity
(endurance fitness) increase?
Increasing weak performance is an easier and faster
procedure than trying to increase your performance from an already
good value. The type, intensity and frequency of exercise mainly
affect the speed of the increasement. Though normally the increase
is shown in measurement just after a few weeks.
6. How is the thresholds determined on
the basis of
The thresholds are classified as follows:
Anaerobic threshold is 80% of the measured VO2 max
Aerobic threshold is 60% of measured VO2 max
The lower limit of the aerobic zone is 40% of the measured
VO2 max
Do
note that exercise that is below the lower limit of the aerobic zone
has mainly social and mental health effects.
7. Can performance be measured during
medication?
Depends on the medication and the ailment it's been used
for. Consult your doctor on the matter. In most cases the test can
be performed, as long as you take caution, find out the effects of
the medicine on performance and heart rate and remember that the
results are of a test performed while taking medication. If the
person tested has medication that affect heart rate or other notable
risk factors, the test can be conducted by adding EKG and blood
pressure monitoring.
1. Which
type of exercise gives you the best possible
aerobic
The best types of exercise for a normal healthy person are
such activities, which activate big muscle groups work dynamically.
Such activities include walking, jogging, running, cycling, rowing,
swimming, gross and country skiing, etc. Low aerobic capacity
improves remarkably if training happens on the Aerobic Zone.
If
a person with normal exercise capacity wishes to improve his fitness
level, he must train harder and on aerobic fitness zone. The better
fitness one wants the harder and more often he must train.
It
is very important to understand relationship between training and
rest.
2. Which kind of exercise has
health effects?
In
principal all kinds of exercises have health effects.
3. Can exercise have negative
health effects?
Very hard or wrong kind of exercise may worse state of
certain illnesses. Always discuss your doctor, before starting
4. How do I control that I am
training right?
Training with Tunturi (or Polar HR monitors) and T-Ware
software is the most precise way available today. Heart rate monitor
is a good way of controlling the endurance exercises, when you are
training out of home. Muscle training is another thing. There is no
similar device as HR monitor at the moment. If you do not have
Tunturi or HR monitor and you wish to know on which aerobic zone you
are training, you might try this:
When you exercise and you begin to sweat, and you have no
difficulties in talking: you are training on a Aerobic Zone.
When sweating increases and you have difficulties in
speaking: you are training on a Aerobic Exercise Zone.
When you feel yourself near exhaustion and are not able to
speak: you are training on a Maximal Exercise Zone
5. How do I recognise that I have
trained too hard (overtraining)?
If
you find 5 symptoms, which fit you, from the list below, you are
probably exercising too hard. First aid: 2 weeks Decreased exercise capacity
Increased resting heart rate
Increased diastolic blood pressure
Muscular pain and leg exhaustion
Joint pain
Impaired co-ordination
Tiredness, drowsiness
Sleeping disturbances
Weight loss
Loss of appetite
Gastrointestinal problems, e.g. diarrhoea
Irritability, depression, lethargy
Tired appearance
6. Is it important to follow-up
heart rate during the exercise?
If
you were an athlete, I would say yes. And if seeing your heart rate
motivates you, it is all right, as long as there is no harm of it,
and you make the right conclusions from the readings. If you are
trying to lose weight, I see no use of using HR monitor, just listen
to your body.
7. What kind of an exercise is
efficient in losing weight?
All kinds of exercise consume energy and thus burn calories.
Losing weight is in fact very simple: burn calories with exercise
more you eat. The most reasonable level of exercise stress is the
one you can keep up well about a 1 hour. So it is not so important
what you do, but that you do it! And remember that
exercise should be regular, daily if possible.
8. Is it normal to have sore
muscles after training?
It
is quite normal, that muscles become sore after exercise, especially
if you have just started to exercise. When exercise becomes regular
the muscles get used and the pain eases. It is very important to
have proper warm-up and cooldown every time. It prevents injuries
and lessens pain afterwards. Remember that you must not massage
inflamed muscles
9. How do the training effects differ if you
train inside your home or outside?
There is no difference on physiological effects. Sometimes
training inside is safer. Of course training in clean nature is
something which you can not experience inside.
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