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. [. . . ] The time required for your body to recover from an individual training session depends on the training's exertion level (training load) and your training history. For the best development of performance, the optimal time until the next similar training is highly variable, but it is longer the higher the exertion level of the training. TRAINING GUIDEBOOK 21 The best improvement in performance is achieved when the next same-intensity training is performed when the effect caused by the previous training is at its highest. If your body does not receive the next training stimulus within a certain period of time, the achieved Training Effect begins to slowly decrease. If, however, the next high-intensity training session is held before your body has recovered from the previous one, the Training Effect will remain lower than it would have been after full recovery. Top athletes sometimes include periods of overly strenuous training that require sufficient recovery to achieve a Training Effect. Continuous, hard training with insufficient recovery will slowly lead to lower performance and a long-term state of overtraining. When overtrained, even a long period of recovery training is not enough to return the performance to the original level. (Figure 5. ) Performance Normal Training Load Overreaching Overtraining Starting Level Training Session Recovery and Training Effect Time Figure 5. The development of a Training Effect from single exercises and after an overreaching period, and the development of overtraining. 22 TRAINING GUIDEBOOK SUUNTO t6 TIPS FOR BEGINNERS It is never too late to start exercising. First, however, it is a good idea to be patient and slowly increase the amount of exercise. If you are over 40 years old and have not exercised before, or if you have a long-term illness, consulting your doctor before beginning an exercise program is absolutely necessary. We also recommend including an exercise stress test in the check-up. EASY START In the beginning, your body is not yet used to exercise, and it will react strongly to the training stimulus. Be patient and start off easy with regular low intensity exercising so that your body will have sufficient time to recover between training sessions. If you push your body too much, a state of overtraining may result, making even the lightest training feel harder and more exhausting. 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. 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. 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. [. . . ] The level of an exercise compared to a person's maximum performance level. 1 kcal = 4. 19 kilojoule (kJ), one gram of fat contains 9, 0 kcal = 37, 7 kJ of energy. A metabolic product generated by the body during physical exertion, lactic acid. See lactate. Activity level Aerobic Aerobic threshold Anaerobic Anaerobic threshold Base endurance Basic metabolism EPOC %HRmax %HRR Intensity kcal Lactate Lactic acid TRAINING GUIDEBOOK 35 Maximum heart rate The highest heartbeat frequency, beats per minute. [. . . ]