01:00
Julie Pitois LMT, CAMTC
What we’re doing today is assessing practices. Without further ado, we’ll come right over here and specialist. I feel like I’m gonna be tired in about 15 minutes.
The reason why I wanted to do this or want to do it. Why? Because, for me, I’m all about pulling back really intimidating people and like two weeks but also I, I’m going through the hormonal stuff.
I really want to work more efficiently. I’m tired of feeling like I have to struggle. I really want to know my cohort. I want to know how many calories I burn, what type of exercise I should do, the nice thing about this and the reason why is because it becomes very scientifically efficient.
You’re asking more about what it is by just wanting to let you guys know that I am with you guys.
Assessment
02:45
Julie Pitois LMT, CAMTC
I am going to do this so that you guys understand that this is really easy. I don’t have to run. Allowed to be on the road to the next path. So here’s what we’re going to do. Assessment.
We’re going to answer all these questions. You’ve gone through the early stages. We’re just trying to figure out. We know what’s a snapshot, what our body’s doing inside.
With And Without Resistance
The why is just the amount. There’s two different morals, resistance on the bike without resistance forms of resistance to alter how the size is and the exercise of CB, altering those haters, what she needs to do.
What you want to be doing is you want to have a specific range of more, yes. And a specific, incremental exercise of why. We’re starting her off at 30 Watts for three minutes or 50 Watts for one minute, and then going into 25 Watts.
06:59
Julie Pitois LMT, CAMTC
What she’s gonna do is she’s got the tone. It has the rises and intensity, obviously going to get harder.
There’s no point where she’s going to have and will be about 13, 14, 15 minutes, or there for two minutes and she’ll have her recovery. These are now viewed as the massive amount of oxygen that your body is able to read.
It delivers to your muscles and that converts that energy. That’s the value that you’re able to utilize. And that is measured through four. It’s the heart, it’s the lungs, it’s the basket. So measuring your heart rate. This past year is measuring the oxygen going in. Just seems to be going out.
We’ll explain how that comes into play later. Components, like I said, our standard cardiac output. You have the stroke volume, which is the amount of blood that’s going into the heart.
Are You Bringing Enough Oxygen Into Your Lungs?
08:15
Julie Pitois LMT, CAMTC
Every single beat is being pumped out whenever you have your contractility. The hard part for me, and then snap contributes to cardiac from outside, send it down through your mask or your muscles.
That depends on your tidal volume, how much air you’re bringing in your lungs, which is about three to five liters of oxygen total in your brain usually. They will get smaller and smaller as you build around the exercise. That’s why it gets difficult because you have less oxygen and energy.
You had to tap into the less efficient energy. By measuring everything at once, they have a heart rate, an assessment we’re doing right now, you’re able to identify your limitations. So what’s stopping first. Is it? Your heart is limiting you from the increase, your performance capacity.
Are you not bringing in enough oxygen into your lungs? Are your arteries and veins so it needs to be an incremental exercise intensity because you need to test your body on a very incremental exercise.
10:59
Julie Pitois LMT, CAMTC
It has to be a very smooth ramp up. Decide that here you can see the yellow and white line going up in a semi uniform way. What we’re doing there, it’s not measuring the oxygen.
Once you get in there as what’s called the yeah. Yeah, essentially not know. The next two minutes are measuring still oxygen going in and the CMC going out. For RER right now is sitting at 0.9, nine. So she’s burning 99%. Her CO2 production is like seeing her last, because she’s no longer able to keep up with the answer.
She needs feedback. The tablets and pathway switches to a less efficient method for his energy. Like all assists, which is happening within the cell, as opposed to within the mitochondria. That’s producing lactic acid more CO2 is such a time heavier and more because she’s producing more CO2.
You can’t have that with your blood, your pH of your blood, the rise rapidly well, every gram of produce some CO2, but as you increase the intensity that we actually size, you need more ATP or Baton, any more cars, then you’re going to produce more CO2 and you got to get that up.
Hyperventilation
21:59
Julie Pitois LMT, CAMTC
You’re going to increase the rate of your breath. That means as you’re increasing the rate of your breath, you’re actually getting it less often. So you’re hyperventilating.
We’ll see, like in the report that you have in your hand, and then there’s the hyperventilation getting in the CO2, you’re pushing out and then email all those inputs. As you improve your fitness, the biggest thing, it depends greatly on the limitation. So the biggest one is your metabolism.
The big thing is that everyone wants to burn more fat, and as you get better, you’re able to burn fat, higher intensity. You’re less reliant on the glucose that’s in your body because your muscles contain about 3000 calories worth of glucose that you can use for exercise, but 90,000 calories of fat.
The reserve to use to burn fat is much larger than the research or hybrids. You want to be able to tap into that drought reserves or back and improve your recovery.
23:21
Julie Pitois LMT, CAMTC
That will make the exercise easier. You’re not, you’re not producing as much CO2. And so overall exercise gets easier.
What you do is when the report that he asks in here, it gives you an exact exercise prescription that you should be following and gives you those heart rate strains on. You’re not pushing your body to a bar where you’re still doing to get those out.
So, Hey, it’s my intensity interval training. It’s basically operating at least 90% of your VO, two max. She just reached her VO two max. We’ll find out those numbers in a bit.
In training, in order for it to get categorized, you have to reach 90% of where you can go for a short duration interval, which Mike was doing this morning, and that’s working on stressing your hearts to the max.
Typically you go through about a hundred, 5% max there, and, but you’re only doing it for short periods.
24:40
Julie Pitois LMT, CAMTC
You’re stressing your heart and your lungs to a very high level for very short periods, letting yourself recover, stressing yourself, playing yourself.
Whereas the steady state learner ones were going for a 45 hour to two hour long run. That’s going to be operating at about 60 to 75% steady throughout the whole day. You’re targeting different adaptations exercises, but they both contribute to elevating your VO two max eradicating those.
I will say, this is not easy, it’s one of the sheer max where you feel like this is an ongoing thing. As far as here’s the deal. If you are questioning, if you’re to pick your best spot, I don’t know what to do. Don’t let age define you, like figure out the next step. In order to modify you, create yourself to be the best that you have on your date.
This isn’t about my something, some old saying that you have to sit in your easy chair.
Don’t Just Let Things Happen, Go Out And Happen To Things
26:01
Julie Pitois LMT, CAMTC
Once you hit like 45 or 50, and just wait for life to happen in the end. Like you go out and make it happen because you can change them every step of the way.
If you guys are interested in hearing your mouth if you want to talk to Connor, you have questions for us. Let us know, like send us comments for your comments in the session or let us know.
We’ll be happy to answer any more questions for you. What we’re going to do is we’ll follow up with Connor once in Europe. You’ll see just how . Anyway, I hope you guys enjoyed it. Next week we will start going off into our rehab.
Once you start feeling better. Now, once you got hold on to that after you somehow, so we’re going to do all that. I hope you guys have a great day.
26:52
Julie Pitois LMT, CAMTC
I hope you’re having an enjoyable Wednesday and thanks again for joining us. And we will see you.