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

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Dec 08, 2023 367 likes •527 views

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.

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Siva Raj

Founder & CEO, Revvo siva@revvo.co, @jaravis Blog: h3p://hack.fitness

How I Improved my BP Via Anaerobic Interval Training

06.19.15

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Turning 40 Has Consequences

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J Am Coll Cardiol. 2014;64(12):1245-1253. doi:10.1016/j.jacc.2014.06.1184

Fitness & BP Are Correlated

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Fitness = Capacity for Physical Effort

Units of Measure VO2Max METs METs = 3.5 * VO2Max

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How does Fitness Relate to BP ?

Higher Blood Pressure = Increased Vascular Resistance = Lower Stroke Volume = Lower Fitness

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How to Measure Fitness

Energy Exp. (wa3s) HR Monitor

Direct Method Indirect Method

VO2Max VO2 VO2Max HR

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0" 50" 100" 150" 200" 250" 300" 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" pwr_instpwr" hr_heartrate"

Wrist Based HR Monitors Fail

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44" 190" 197" 195" 197" 189" 190" 193" 205" 206" 200" 46" 101" 127" 135" 140" 137" 136" 139" 140" 143" 142" 144" 118" 50" 80" 110" 140" 170" 200" 230" 260" 0" 50" 100" 150" 200" 250" 300" 350" 1" 34" 67" 100" 133" 166" 199" 232" 265" 298" 331" 364" 397" 430" 463" 496" 529" 562" 595" 628" 661" 694" 727" 760" 793" 826" 859" 892" 925" 958" 991" 1024" 1057" 1090" 1123" 1156" 1189" 1222" 1255" 1288" 1321" 1354" 1387" 1420" 1453" 1486" 1519" 1552" 1585" 1618" 1651" power" Heart"rate" Avg"Power" AVG"HR"

Switched to Chest HR Strap

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11.9 08/26/13

My First Fitness Measurement

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26-Aug 11.9 15-Nov 12.1 20-Jan 12.1

Interval Training : 30 Mins, 3x a Week

12.4 18-Feb 26-Aug 11.9 15-Nov 12.1 20-Jan 12.1

28-Aug 2-Dec 1-Oct

194 lbs

13-Aug

184 lbs

10-Oct

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Anaerobic Threshold

21-Aug 197 21-Sep 190 15-Nov 196 26-Dec 218 22-Jan 211 5-Feb 270 265 18-Feb 266 23-Feb

Average Power (Wa3s)

Switched to Anaerobic Intervals

60 second intervals 30 second intervals

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26-Aug 11.9 15-Nov 12.1 20-Jan 12.1 23-Feb 12.7 12.9 9-Mar

And it Worked !

12.4 18-Feb 26-Aug 11.9 15-Nov 12.1 20-Jan 12.1 23-Feb 12.7 12.9 9-Mar 12.4 18-Feb

28-Aug 2-Dec 21-Feb 1-Oct

194 lbs

13-Aug

184 lbs

10-Oct

183lbs

Apr

Regular Interval Training Anaerobic Interval Training

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What is the Anaerobic Threshold ?

Point at which muscles stop being able to efficiently uKlize oxygen and switch to using stored glycogen

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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