How I Improved my BP Via Anaerobic Interval Training Siva Raj - PowerPoint PPT Presentation

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How I Improved my BP Via Anaerobic Interval Training Siva Raj Founder & CEO, Revvo siva@revvo.co, @jaravis Blog: h3p://hack.fitness 06.19.15 Turning 40 Has Consequences Fitness & BP Are Correlated J Am Coll Cardiol.

How I Improved my BP Via Anaerobic Interval Training Siva Raj Founder & CEO, Revvo siva@revvo.co, @jaravis Blog: h3p://hack.fitness 06.19.15
Turning 40 Has Consequences
Fitness & BP Are Correlated J Am Coll Cardiol. 2014;64(12):1245-1253. doi:10.1016/j.jacc.2014.06.1184
Fitness = Capacity for Physical Effort Units of Measure VO2Max METs METs = 3.5 * VO2Max
How does Fitness Relate to BP ? Higher Blood Pressure = Increased Vascular Resistance = Lower Stroke Volume = Lower Fitness
How to Measure Fitness Direct Method Indirect Method Energy Exp. HR Monitor (wa3s) HR VO2 VO2Max VO2Max
Wrist Based HR Monitors Fail 100" 150" 200" 250" 300" 50" 0" 1" 42" 83" 124" 165" 206" 247" 288" 329" 370" 411" 452" 493" 534" 575" 616" 657" 698" 739" 780" 821" 862" 903" 944" 985" 1026" 1067" 1108" 1149" 1190" 1231" 1272" 1313" 1354" 1395" 1436" 1477" 1518" 1559" 1600" 1641" 1682" 1723" 1764" hr_heartrate" pwr_instpwr"
100" 150" 200" 250" 300" 350" 50" 0" Switched to Chest HR Strap 1" 34" 67" 100" 133" 166" 101" 44" 199" 232" 127" 190" 265" 298" 331" 135" 197" 364" power" 397" 430" 463" 140" 195" 496" 529" 562" 595" 137" 197" 628" 661" Heart"rate" 694" 727" 136" 189" 760" 793" 826" 859" 139" 190" 892" 925" 958" 991" 140" 193" 1024" Avg"Power" 1057" 1090" 1123" 143" 205" 1156" 1189" 1222" 1255" 142" 206" 1288" 1321" 1354" AVG"HR" 1387" 144" 200" 1420" 1453" 1486" 1519" 1552" 1585" 1618" 1651" 118" 46" 50" 80" 110" 140" 170" 200" 230" 260"
My First Fitness Measurement 11.9 08/26/13
Interval Training : 30 Mins, 3x a Week 194 lbs 184 lbs 13-Aug 10-Oct 1-Oct 2-Dec 28-Aug 11.9 12.4 12.1 12.1 11.9 12.1 12.1 26-Aug 15-Nov 20-Jan 18-Feb 26-Aug 15-Nov 20-Jan
Switched to Anaerobic Intervals Average Power (Wa3s) 30 second intervals 60 second intervals 270 266 265 Anaerobic Threshold 218 211 197 196 190 21-Aug 21-Sep 15-Nov 26-Dec 22-Jan 5-Feb 18-Feb 23-Feb
And it Worked ! 194 lbs 184 lbs 183lbs 13-Aug 10-Oct Apr 1-Oct 2-Dec 21-Feb 28-Aug 11.9 Anaerobic Interval Regular Interval Training Training 12.9 12.7 12.4 12.1 12.1 12.9 12.7 12.4 11.9 12.1 12.1 26-Aug 15-Nov 20-Jan 18-Feb 23-Feb 9-Mar 26-Aug 15-Nov 20-Jan 18-Feb 23-Feb 9-Mar
What is the Anaerobic Threshold ? Point at which muscles stop being able to efficiently uKlize oxygen and switch to using stored glycogen
The Hacker’s Guide to Fitness 1. Accurate data – parCcularly heart rate 2. Measure fitness repeatedly 3. Train above the anaerobic threshold The technology & learning lead to the creaCon of Revvo, a smart exercise bike See us at office hours, expo or sign-up online for a FREE fitness test siva@revvo.co, @jaravis, h3p://hack.fitness

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