fit tips
METHOD™ IN A NUTSHELL
ZONES IDENTIFIED
Prime
The Prime Zone is the range
specific to where you most
efficiently burn fat. This is the
point of max cellular oxidation.
This is also the point where
you generate 18 times more
adenosine triphosphate (ATP),
which yields greater anaerobic
capability and powerful muscle
contractions. In short, training
in this zone not only helps with
weight loss, but its benefits
also carry over when exercis-
ing at higher intensities, there-
by increasing performance
long-term. Knowing your Prime
Zone is HUGE!
Anaerobic
The Anaerobic Zone is the
area in which most athletes
and gym-goers by default
find themselves most of the
time. The body calls on less
OXIDATION
fuel from fat and more from
carbohydrates as the intensity
heightens. Therefore, if the
individual is not fueling (eating)
properly, their performance
inevitably suffers. If the athlete
continues to not fuel properly,
the body overtime will
adapt and start seeking out
alternative sources of glucose.
Once all our glycogen stores
have been depleted, the next
best thing is muscle tissue.
Certainly not a good thing if
you are fueling your workouts
with that hard-earned lean
body mass! This is also a zone
that if too much time is spent
in it, long-term gains tend to
taper off. Metabolically the
person or athlete doesn’t
progress. They need a
balance of training in all three
zones to see changes.
GLYCOLYSIS
Peak
Anything beyond this zone
and correlating heart rate is
no-man’s land. Beyond this
point, the body starts breaking
down muscle tissue, risk
of injury increases, cortisol
levels increase, and overall
performance will suffer.
Certainly counterproductive!
For some individuals, they
will be prescribed a program
that asks them to increase
intensity up to their peak heart
rate during interval training.
However, they are prompted
to quickly recover back down
into Prime. Consider the Peak
value as the “top-end,” a good
guide to how far we should
push ourselves for the sake of
reaching our goals.
PHOSPHAGEN
CATABOLISM
180
Muscle
Reserve
Tank
The Method™ Test is a graded
exercise test that provides us
with key information specific to
an individual. The data revealed
speaks to how each person
has been training and where
metabolically their strengths and
weaknesses are. The modality
chosen and protocol used, is
dependent on the client’s past
exercise history and goals. For
instance, we may have you
on a treadmill, bike, rower, or
deadlifting. The test itself takes
anywhere from 15 to 30 minutes
depending on the individual.
Throughout the test, we monitor
several markers, such as blood
lactate levels, heart rate, and
Rate of Perceived Exertion (RPE).
At the end of the test, this data
is plotted on a graph, and using
proprietary software, heart rate
training zones are identified
specific to that individual.
Regardless of whether
you are looking to lose
weight, rehabbing an injury, or
increasing athletic performance,
these training zones are a key
component to successfully
reaching your goal. No more
guessing or estimating using
outdated equations. With the
Method™ Test, we now have the
ability identify training zones
that are specific to the individual
and their goals. At the end of
the test, the trainer spends
time reviewing your results and
creating a program specific
to your needs and desired
outcomes.
Eating
Today
Fat /
Stored
140
2
2.5
3
3.5
WORKLOAD (KP)
4
4.5
enhance magazine | MARCH 2018
11