Q: What exactly is measured in an Exercise Metabolic Test?
Q: How is my data gathered?
Q: What do all those measurements tell me?
Q: How often should I do an Exercise Metabolic Test?
Q: When can I do an Exercise Metabolic Test?
Q: How high should my fitness level be before I do an Exercise Metabolic Test?
Q: How does an Exercise Metabolic Test help me manage my weight?
Q: What kind of equipment do you use?
Q: Shouldn't I do a VO2 "Max" test?
Q: How long does an Exercise Metabolic Test take?
Q: What is Anaerobic Threshold, and how is it different than Lactate Threshold?
Q: Why is Aerobic Threshold and Fat Burning so important?
Q: Can I use test results from one sport, like cycling, and use it for another, like running?
Q: What's wrong with using training zones based on my Estimated Max Heart Rate?
Also in this podcast: bq. -An interview with *pro triathlete Angela Naeth.* As a first year pro, Angela placed #8 at the Half-Ironman Triathlon World Championships, and during her discussion with Ben, she talks about her World Championship performance, how she feeds her body for training and racing (including a fat-laden fruit that she frequently utilizes), her favorite energy bar brand, and her plans for the 2009 race season. Be sure to listen in to get the inside scoop on coach Chuckie V's plan for making Angela a top-notch swimmer, and also visit one of Ben's other favorite spots to listen to triathlete interviews: The IM Talk Podcast .
-If you quit training, how quickly can you actually lose physical fitness? In this Listener Q&A, Ben talks about the results of two studies that investigated the detraining effect of skeletal muscle and how long it actually takes to lose fitness. Remember, if you have a burning question, simply *e-mail Ben,* or leave a comment in the podcast shownotes.
bq. -Check out the video above! The official date and instructions for attending "Ben Greenfield's Top 12 Fat Burning Secrets - A New Year's Super Special". This once-in-a-lifetime opportunity is your chance to participate in a FREE and LIVE 90 minute video interview and Q&A session with Ben, where he will give away his most highly effective fat-loss strategies for 2009. On+ Sunday, January 4, at 5:00pm Pacific Standard Time+, all you need to do simply point your browser to: *http://www.ustream.tv/channel/ben-greenfield-fitness, *where you'll be able to watch and interact with Ben as he tells you exactly what to do to reach your specific goals. Write it on your calendar now...you won't want to miss this one!
Are you ready to begin? It's time to re-invent your body and turn your life around, with zero guesswork. We have access to every necessary test to discover exactly what is going on in your body, including food allergies, hormone issues, metabolic syndromes, or nutritional needs.Simply complete the information below, and we'll contact you immediately.
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You shouldn't have to train 15-20 hours a week to be competitive at Ironman.<br/><br/>Ben Greenfield has designed a 6 month training plan designed for the busy, working Ironman triathlete. This plan can be implemented at any point during the training year, and brings the beginner, intermediate, or advanced individual to the Ironman finish line in 6 months! Click here for details. <br/><br/>Also, visit the *TrainingPeaks blog* for Ben's latest article on recovery...
SPECIAL MID-WEEK ANNOUNCEMENT #1: Click here for a complete list of Ben Greenfield's *Six Extreme Workout Challenges. *Video record yourself completing *any of these challenges in the allotted period of time, and receive a FREE copy of *Shape21: The Complete 21 Day Lean Body Manual.*<br/><p style="text-align: left;">SPECIAL MID-WEEK ANNOUNCEMENT #2: *Podcast Discount on Fat Loss Capsule - at the end of [Podcast #18 | http://www.bengreenfieldfitness.com/BenGreenfieldFitness18.m4a] is a special* discount code *that automatically gives you a *ten dollar *discount on ThermoFactor! Click here to order with your discount code. </p><br/>!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/10/thermo_factor.jpg|title=thermo_factor|style=border: 2px solid black; margin: 5px; float: left;|alt=|class=alignleft size-medium wp-image-123|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/10/thermo_factor.jpg!<br/><br/>*ThermoFactor is a synergistic formula that successfully addresses major issues associated with weight gain. The ingredients provide powerful thermogenic support and help control the appetite and blood sugar balance:+<br/><br/><em>Citrus aurantium Extract (Advantra Z)<br/></em>Advantra Z is extracted from the dried immature fruit of the bitter orange. More effective than ephedrine upon thermogenesis, it increases metabolic rate without the side effects. It helps suppress appetite and increase the release of fatty acids from storage. Athletes benefit from the ability to exercise longer without exhaustion or lean tissue loss.<br/><br/>Green Tea Extract (Camellia sinensis): Green tea works synergistically with Advantra Z to increase thermogenesis. It is recognized as an overall health tonic containing powerful antioxidants.<br/><br/>L-Tyrosine: The amino acid L-tyrosine increases the appetite suppressing abilities of Advantra Z. It is a precursor to a number of neurotransmitters and hormones. L-tyrosine is a minor stimulant for the release of growth hormone (GH) and thus important for metabolism (including thermogenesis).<br/><br/><br/>Chromium: Insulin plays a major role in fat storage. Chromium is a trace mineral that potentiates the effects of insulin, causing less insulin to be needed. Blood sugar levels are thus stabilized, and less fat is stored. Perhaps 90% of all Americans are deficient in chromium. It helps decrease LDL, cholesterol and triglycerides, while raising the levels of desirable HDL.<br/><br/>Vanadyl Sulfate: Vanadyl sulfate mimics many of the activities of insulin. It is biologically active even in the absence of insulin. It possesses anti-catabolic properties: reducing the breakdown of muscle protein for energy. It also prevents the storage of excess carbohydrates as fat.<br/><br/>Manganese+: Manganese is another mineral that plays an important role in carbohydrate metabolism. It is a cofactor with many of the enzymes that affect sugar metabolism.<br/><p style="text-align: center;">Podcast Discount on Fat Loss Capsule* - at the end of *Podcast #18 is a +special** discount code +that automatically gives you a +ten dollar discount*+ on ThermoFactor! Click here to order with your discount code.
!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/09/high-glyc.jpg|title=high-glyc|style=border: 3px solid black; margin: 3px; float: left;|alt=|class=alignleft size-medium wp-image-99|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/09/high-glyc.jpg!In Part II of this series, written while I trot back from Europe to America, I���m going to share a powerful method for choosing your meals that will keep you from gaining weight when you travel by air. I call it ���Carbohydrate Timing���. This method is especially useful in situations when you���re out of your daily routine, you must choose foods with which you aren���t familiar, and physical activity is limited.<br/><br/>Carbohydrates are synonymous with sugar. Let���s face it ��� almost every food that you could consume while traveling is going to contain a sugar based carbohydrate, and this method works on the following principle: when you consume a meal, sugars from that meal are released into your bloodstream. It doesn���t matter what you eat: tortellini, salad dressing, a glass of wine, nuts, raisins or an apple. Nearly everything contains at least a small amount of carbohydrate and therefore sugar.<br/><br/>When the sugar is released into your bloodstream from the digestive tract, there is a powerful hormonal response that allows your body to process the sugar. Many of you are already familiar with this response: the release of the hormone insulin from the pancreas. Insulin stimulates your body���s tissues to take up sugar for use as energy.<br/><br/>But the reality is that due to lack of physical activity while airplane traveling, the body���s tissues are already full of energy and very little energy is actually being used, and so the sugar must go elsewhere. The liver can very conveniently convert the sugar into fat, and high levels of circulating insulin from high sugar meals will encourage this process. And that is how people gain weight when they travel.<br/><br/>So how does Carbohydrate Timing actually work? Simply follow these three simple rules:<br/><br/>1) Consume any carbohydrate-based meal immediately before AND after stretching or light physical activity. For example, if you anticipate the meal on the plane being served at 1pm, get up and perform a full body stretch routine at 12:50, then perform a light calisthenic routine of 3x25 body weight squats and 3x25 arm circles immediately after the meal. The flow of blood and slight rise in body temperature from the light physical activity will regulate blood sugars effectively and improve the body���s sensitivity to insulin.<br/><br/>2) When exercise is not possible, the rule is simple: only consume primarily fat or protein based meals in the absence of physical activity or stretching. Therefore, the apple in your carry-on bag is for after those body weight squats you do on the back of plane, while the bag of walnuts is to be consumed directly before getting your one hour nap.<br/><br/>*3) Do not consume any simple sugar based carbohydrates, period. This means no soda, no juice, no rolls, no pasta, no pretzels, no snack mix. *The only exception is A) fruit, which although a simple sugar, is nutrient and fiber rich, and will cause less metabolic damage than the other processed sugars or B) you���re actually working out (for example, performing the Metabolic Body Weight Workout from BenGreenfieldFitness.com at an empty gate). The last meal served on my plane was pasta with vegetables, a cake dessert with strawberries, a roll, and a wedge of cheese. I opted for the vegetables, strawberries from the dessert, and cheese, then satiated the appetite with a handful of almonds from my carry-on bag.
Staying fit and healthy is hard work. But when your immune system is top-notch, your body performs at its peak capacity, and your mind is clear and sharp, you���ll be glad that you made that extra effort!
I read many e-books when I travel, and on this last 14 day trip, I happened to review one of my own books (which I wrote 2 years ago) entitled ���100 Ways To Boost The Metabolism���. Check out this interesting tidbit from page 42 of the book:</p><br/>"Caffeine ingestion can increase your metabolic rate and energy expenditure by over 10%, and coffee is one of the most inexpensive and convenient ways to achieve this effect. In addition to stimulating the central nervous system and increasing both mental and physical energy, coffee can improve memory, enhance athletic performance, and help you burn more fat as a fuel, especially during aerobic activity. Caffeine can also inhibit the growth of new adipose cells (your body���s fat storage tissue) and when taken with a meal can improve fat-burning. In order to maximize the beneficial effect of caffeine on your metabolism, you must consume coffee or caffeine supplements only in moderation. If these supplements are consumed in excess, your central nervous system and hormones can adapt and grow non-responsive to the metabolic effect. In addition, constantly increased heart rate, increased blood pressure, and increased release of your body���s adrenaline hormones can eventually lead to physical stress and breakdown. Excessive caffeine consumption has also been linked to headaches, restlessness, irritatibility, insomnia, anxiety, dehydration, stomach irritation, and heart palpitations. A metabolic increasing dose of caffeine is about 100-200 milligrams daily, which is the equivalent of one or two small cups, or 10-15 ounces. For the best effect on exercise, consume about 45-60 minutes prior to the workout, which will result in an optimal carbohydrate sparing and fat burning effect. Coffee in the morning, prior to about 20-30 minutes of light to moderate exercise, followed by a complex breakfast is a great fat burning strategy. Because it contains all the benefits of coffee with less caffeine, delta-E is a healthy and more energy stabilizing alternative to regular coffee.���<br/><br/>On the book website, you can read more... Just go to *http://www.100waystoboostthemetabolism.com . *
!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/1204903122_morning-exercises-1.jpg|title=1204903122_morning-exercises-1|height=230|style=margin: 3px; float: left;|alt=|width=172|class=alignleft size-medium wp-image-97|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/1204903122_morning-exercises-1.jpg!Ben Greenfield is a featured contributor on the TrainingPeaks blog at http://www.blog.trainingpeaks.com. Here is a recent post:<br/><br/>Q: Should I exercise in the morning or the evening?<br/><br/>A: Depends on your goals! If you are exercising for sports performance and want to be able to achieve the highest possible intensities during your routine, then the optimal time to exercise is when your body temperature is at its highest. For most people, this is about 4p to 5p in the afternoon. On the other hand, your body temperature is at its lowest just before you wake, so rolling out of bed for an interval training session may not be the best idea. In addition, research has shown that your aerobic capacity, strength output, and sprint capabilities are also higher in the afternoon (but only by 4-5%).<br/><br/>Conversely, morning exercise does has benefits. By jump-starting your metabolism and increasing your core temperature early in the day, you increase your post-exercise oxygen deficit and calorie-burning rate throughout the remainder of the day. Therefore, if you are trying to lose weight or burn fat, a morning exercise session can be highly effective. Psychologically, you may be more likely to exercise in the morning, versus after a hard day of work, when your mind and body may be tired or you may have too many other duties to fulfill. It doesn't matter if you're able to exercise with higher intensity in the afternoon if you never actually get around to doing it!<br/><br/>The ultimate combination, and the system I implement for my clients who want simultaneously build fitness and burn fat, is an aerobic morning exercise session of 30-60 minutes, followed by a more intense interval, sport-specific, or resistance training session in the late afternoon or evening.<br/><br/>Do you have a question for Ben? E-mail firstname.lastname@example.org.
!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/carryonbag.png|title=carryonbag|style=margin: 3px; float: left;|alt=|class=alignleft alignnone size-medium wp-image-87|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/carryonbag.png!Summer air travel can be the bane of your healthy living quest. While at home, the consistency of your exercise and nutrition habits offers a reliable means of maintaining wellness. But once you hit the runway, everything changes. For a better idea of what I mean, perhaps you should read an article from the Pacific Elite Fitness archives, titled "How To Get Fat When You Fly ".<br/><br/>The purpose of the next few blog posts (appropriately named in a series called "The Healthy Traveler"), is to allow you to follow me, Ben Greenfield, on a six day excursion to and through Poland, where I will be attending my brother's wedding.<br/><br/>In this first post, we'll inspect 8 Essential Items in the carry-on bag of The Healthy Traveller. The following items are not necessarily the most ideal, the most useful, or the most practical but they are exactly what lies in the carry-on bag beneath my feet as I write this article...<br/><br/>1) Two yams. Quick! You're rushing out the door and realize you have no food plans for the flight. While microwaving may not be the healthiest option for cooking food, a fast nuke can make for a healthy meal later in the day. 2008 Olympic 100 and 200 meter gold medalist Usain Bolt swears by yams, and I happen to always have a couple around. If I don't have the chance to bake at 400 for an hour, I microwave for 12-15 minutes and throw into a ziplock bag. For sweet (breakfast), you can down these with a pack of honey and a sprinkle of cinnamon from the airport Starbucks. For savory (lunch or dinner), lightly sprinkle with salt, and a small amount of ketchup. A great meal for the airport, packed with dense vitamins, minerals, and nutrients.<br/><br/>2) Four Bumblebars . High in good fats from their generous nut and seed content, Bumblebars are my healthy bar of choice, and the Chocolate flavor pairs fantastically with a cup of black coffee. Other good brands include Larabar, Hammerbar and Biobar. When choosing energy bars, look for:<br/><br/>-Primary carb source (at least 3g of fiber or more) from whole grains like brown rice, oats, bran, barley, rye, buckwheat or whole wheat flour.<br/><br/>-Primarily sweetened by natural sugars (preferably 15g or less): dried or fresh fruit, fruit juice, purees (fructose), milk (lactose) or honey.<br/><br/>-Contains lean protein sources such as whey, soy, casein or eggs.<br/><br/>-Monounsaturated fat sources like nuts and seeds, nut butters or flaxseed.<br/><br/>-Limited in ingredients like wheat flakes, rice, white flour, high fructose corn syrup, sugar, dextrose, malitol, malt syrup, artificial sweeteners, preservatives and colors, saturated/trans fats, palm kernel oil, hydrogenated vegetable oil or extra calories from chocolate, caramel, frosting, or icing.<br/><br/>3) An orange. Fruits will give you fiber, more vitamins, and immune-boosting Vitamin C (important in that passenger-crammed airplane space). Try to travel with "peel-fruits" like oranges or grapefruits. Bananas tend to get a bit mushy when thrown around in your luggage.<br/><br/>4) Ziplock bag of Brazil nuts and almonds. Nuts are a good source of both healthy fats, as well as low-glycemic index carbohydrates, offering blood sugar stabilization during that long flight. I'm a very big fan of Brazil nuts, which are high in selenium, a potent anti-oxidant that fights many of the free radicals generated during physical activity and daily metabolism. However, they are expensive, so I mix with almonds, another healthy nut. Avoid peanuts, which are higher in toxins and pesticides.<br/><br/>5) Elastic band . Elastic bands are highly portable, very light, and give you access to a variety of exercises that simulate a typical gym workout. In Chicago O' Hare, I performed this 20 minute circuit three times through, under the stairwell in the B concourse: 20 Push-ups, 20 Reverse Pull-Ups, 20 Elastic Band Overhead Presses, 20 Walking Lunges, 20 Elastic Band Torso Twists, 20 Elastic Band Rows.<br/><br/>6) Actionwipes. I've blogged about 'em before. After I finished my elastic band workout, I had 5 minutes to catch the flight to Dusseldorf, Germany. I had both the Actionwipe spray and the Actionwipe wipes in my carry-on. I made a quick trip to the bathroom on my way to the gate and wiped myself down with the clean, fresh scent of Eucalyptus and Tea Tree oil, natural anti-fungals and anti-septics. Use discount code BGF for a 10% discount.<br/><br/>7) Tube of* UHydration .* This a new product that is a blend of electrolytes and vitamins. You add it to water, and get the equivalent of something like Vitamin water, except without the nasty chemically artificial sweetener taste and no calories. This stuff is sweetened with Stevia Leaf Extract, and contains Vitamin A, C, B-6, B-12, Thiamine, Riboflavin, Niacin, Folate, Pantothenic Acid, Magnesium, Zinc, Sodium, Potassium, and Choline. Tangerine-Ginger is my flavor of choice today.<br/><br/>8) Wax Ear-Plugs and EyeMask. Deep, rapid-eye-movement sleep is essential to immune-system health and muscle repair and recovery. Inadequate sleep affects insulin sensitivity, appetite control hormones (increased leptin, decreased ghrelin), weight loss hormones (decreased testosterone, increased cortisol) and appetite neurotransmitters (decreased GABA, serotonin, dopamine). Since noise and light are major disruptions to deep REM sleep, you'll be healthier if you can block these out.<br/><br/>That's it! Remember, being healthy is about making those tiny extra efforts that ultimately leave you with soaring energy levels and mental clarity, low annual health care costs and peak physical performance.<br/><br/>I'll teach you more with each post from The Healthy Traveller during this week's adventures in Poland...
Millennium Sports Citruvol - citrulline/nitric oxide, load for 7 days prior to race to improve lactic acid clearance; speeds up ammonia reduction, decreases burn in legs - order from http://www.millenniumsports.net or by calling 1800-249-7918.
Millennium Sports Carnage - alanine, load for 7 days prior to race to increase intramuscular nitric oxide levels; enhances glucose and muscular oxygen uptake - order from http://www.millenniumsports.net or by calling 1800-249-7918.
Millennium Sports Cordgyen5 OR the new Cordygen VO2 - cordyceps, load for 30 days prior to race to improve adrenal activation of lung tissue and enhance VO2max - order from http://www.millenniumsports.net or by calling 1800-249-7918.
Millennium Sports Somnidren GH ��� take 15 minutes prior to bed on an empty stomach (no eating for 2 hours prior) to optimize recovery, deep sleep, and growth hormone release while sleeping - order from http://www.millenniumsports.net or by calling 1800-249-7918.
WickedFast RecoverEase - branched chain amino acids, take 4 on training days to enhance recovery, take 8 after a race - order from http://www.recover-ease.com
Impax ProstElan - prostate anti-inflammatory for the long time spent in the saddle or for frequentl exercising males - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.
Impax EnerPrime - superfood multi-vitamin, too many benefits to list, but primarily for immune system integrity - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.
Impax DeltaE - only take as ergogenic aid for caffeine and vitamin B12 megadose content 30-45 minutes prior to race - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.
Impax EnerEFA ��� vegetarian alternative to fish oil, this capsule contains evening primrose oil and flaxseed oil, and should be taken in the morning with breakfast - order as "autoship" from 1-800-78-IMPAX: tell them your "enroller number" is 13372 and your "sponsor number" is 12228.
Mt. Capra Probiotics ��� enhance digestive health, especially useful if you need to take antibiotics and want to maintain healthy balance of good bacteria in the stomach. More information at www.mtcapra.com .<br/><br/><!EndFragment>
httpv://www.youtube.com/watch?v=KzQfPdlQxZk<br/><br/>On today's blog, I've posted the latest video in this series, which uses the JC All-Purpose Exercise Band from Perform Better . At the bottom of this post, I've included a *video file *that gives step-by-step instructions on how to find this band at the website (or just click here for the video file) The band used in the video is "Orange" medium resistance.<br/><br/>Perform each exercise in the video at a high rep range of 30-50 reps (I perform 50 in the video), and do the circuit two to three times through with minimal rest.<br/><br/>Exercises:<br/><br/>1) Swim forward chest press<br/><br/>2) Swim back reverse pull<br/><br/>3) Overhead extension<br/><br/>4) Kneeling swim back reverse pull<br/><br/>5) Oblique chop high-to-low<br/><br/>Enjoy your workout!<br/><br/>P.S. Not sure if anyone has been to my multi-sport strength training channel at *http://www.youtube.com/thestrongtriathlete*, but on that site I post workout videos for triathletes, and anyone else who wants to get in fantastic shape with highly effective 20-40 minute workouts. Check it out.
Attention triathletes!<br/><br/>I've published the race day nutrition clinic to the web, and visitors to BenGreenfieldFitness.com receive a special 10% discount code on this 1 hour video and accompanying powerpoint (normally $9.99).<br/><br/>Just visit http://www.bengreenfieldfitness.com/RaceDayNutritionClinic and use the following code:
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