User manual SUUNTO TRAINING GUIDEBOOK

[. . . ] SUUNTO ON How Not Rely on Luck WHEN OPTIMIZING YOUR TRAINING EFFECT. to TRAINING GUIDEBOOK CONTENTS 5 INTRODUCTION 6 ENSURE EFFECTIVE TRAINING 7 SUUNTO t6 MEASUREMENTS 7 EPOC (EXCESS POST-EXERCISE OXYGEN CONSUMPTION) 8 HOW DOES EPOC ACCUMULATE?9 EPOC IN DIFFERENT FORMS OF EXERCISE 10 FREQUENTLY ASKED QUESTIONS ABOUT EPOC 11 TRAINING EFFECT 12 TRAINING EFFECT IN DIFFERENT KINDS OF TRAINING 12 OTHER PERFORMANCE PARAMETERS 13 HEART RATE 14 BREATHING PARAMETERS 15 OXYGEN CONSUMPTION 17 ENERGY CONSUMPTION 18 ALTITUDE 19 SUUNTO t6 AS A TRAINING TOOL 19 COMMON TRAINING PRINCIPLES 19 TRAINING EFFECT 20 DIVERSE TRAINING 21 REST AND RECOVERY 23 SUUNTO t6 TIPS FOR BEGINNERS 23 EASY START 24 ESTIMATING YOUR STARTING LEVEL 25 PROGRESSING IN TRAINING 26 SUUNTO t6 IN GOAL-ORIENTED ENDURANCE TRAINING 26 KNOW YOUR OWN TRAINING LEVELS 27 CONTROL TRAINING 30 SUUNTO t6 AND WEIGHT MANAGEMENT 30 SUITABLE TRAINING INTENSITY 32 35 37 37 TIPS FOR THE PC SOFTWARE GLOSSARY REFERENCES ADDITIONAL INFORMATION TRAINING GUIDEBOOK 3 4 TRAINING GUIDEBOOK INTRODUCTION Welcome to the world of Suunto sports instruments!This guide contains basic information about goal-oriented sports training and how the human body functions during exercise. It also informs you about how the Suunto t6 wristop computer can help you achieve better results in your training and helps you get the most out of Suunto t6's unique features. INTRODUCTION 5 ENSURE EFFECTIVE TRAINING Suunto t6 is a new breed of training tool based on the accurate measurement of the time between heartbeats. [. . . ] We recommend starting training with endurance-improving, soft-impact exercise, where the movements are easy and the intensity rather low. This allows your body to get used to a new kind of activity, loading your cardiovascular system, which is the basic requirement for developing your fitness. Good forms of exercise to begin your training with are walking, trekking, hiking, Nordic walking, cycling, cross-country skiing, swimming, and supportive muscle fitness training. TRAINING GUIDEBOOK 23 ESTIMATING YOUR STARTING LEVEL In order for your training to be exactly right for your fitness level, it is important to know your starting level. For an estimate of your starting level, Suunto t6's software requires the following basic information from you: height, weight, age, sex, smoking (yes/no) and activity level on a scale of 0 to 7. Activity level means the amount of earlier exercising activity on a scale of 0 to 7. Level 0 means a person who never exercises, while 7 means a person who trains actively. These levels are described more accurately in the software. Starting with version 2. 0, the software also includes activity levels for competitive athletes. If you know your maximum heart rate, maximum performance level, and your vital capacity (lung volume), you can enter them in the software to improve the accuracy of the calculation. Otherwise these values are determined based on mathematical formulas. Based on the background information you provide, the software will give you a personal EPOC scale, according to which different training sessions can be classified based on their effect. This ensures the correct level of training and makes it easier to monitor. Read more from the chapters EPOC and Training Effect. The energy consumption (oxygen consumption) of exercise can be expressed as metabolic equivalents, METs. One MET corresponds to the oxygen consumption of a person's basic metabolism. The maximum performance level value in METs expresses the ratio of energy and oxygen consumption during maximum performance compared to the consumption at rest. One MET, the oxygen consumption at rest, is 3. 5 ml/kg/min. Based on your MET value, you can also calculate your maximum oxygen intake capacity (VO2max ml/kg/min) by multiplying your maximum MET value by 3. 5. 24 TRAINING GUIDEBOOK PROGRESSING IN TRAINING In the early stages, you can follow the sample training programs of Suunto Training Manager. They include typical training weeks for a beginner for the first months. These sample programs ensure that your training is developing sufficiently but also includes enough rest. A suitable amount of training on a weekly level, at first, is three or four training sessions with a duration of 20 to 60 minutes. One of these should reach at least the improving level (level 3 on the five -level EPOC scale). [. . . ] Abstract: Medicine and Science in Sports and Exercise 36(5). Handbook of Sports Medicine and Science. Rusko, H. K. , Pulkkinen, A. , Saalasti, S. , Hynynen, E. Pre-prediction of EPOC: A tool for monitoring fatigue accumulation during exercise? [. . . ]