Lifestyle Metabolic Efficiency Assessment

NOTE:  THIS IS A SOMEWHAT LONGER TEST THAT INVOLVES BREATHING IN AND OUT OF A FACEMASK WHILE EXERCISING FOR APPROXIMATELY 30-45 MIN

Think of testing as a quality training day, treat it with motivated intention in order to produce the best results. The following testing preparation and protocol is relative to each individual’s circumstances – for example, current training regiment, fitness, goals, etc.

• Rest or very light activity two days prior to testing
• Testing takes place in the lab either running on the treadmill or cycling on the compu-trainer
• Requires fasting 2-4hours prior to test with no stimulants
• Prior to the start of the test
  •  Tester places a heart rate strap around the chest
  • Tester places a breathing mouth-piece held in place with a head piece
  • Tester places a nose piece to inhibit breathing through the nose
  • Testing
    • Warm-up at easy pace for three min
    • Intensity incrementally increases over work durations of three  minutes
      • Cycling example
        • Test starts at 40 watts
        • Watts increase 25, watts  every three minutes
      • Running example
        • Test starts at 4mph at 1% grade
        • Speed increases .5mph with gradient remaining steady, or  gradient increases  1% with speed remaining constant, every three minutes
        • Data collected at the end of each incremental stage of intensity
          • Respiratory Exchange Ratio (RER) computerized data collection
          • Perceived rate of exertion (PRE, on a scale of 1-10, 1= no effort at all; 10=maximum effort
          • Heart rate computerized data collection
          • Lactate level done by analyzing blood from an ear poke
          • The test is a submaximal test and will end below your anaerobic/lactate threshold

• Total time of test usually 30-45  minutes

• Clothes – running or cycling
• Shoes – running or cycling
• Equipment – if cycling – bike
• Towel
• Water bottle
• Gu or quick energy – optional
• Dry clothes to change after test

Lifestyle testing

• First Test: $150
• Subsequent Tests: $100