Each client is different with their individualized needs and goals. The ability to adjust an individual clients workout specifically to their physiological needs is the cornerstone to any successful fitness program. To facilitate this personalization, API invested in the CardioCoach Metabolic Testing Equipment manufactured by Korr. Shortly thereafter, the first ever API Performance Lab was opened within the walls of the API Training Center. Among many other services and physiological measurements, the API Performance Lab specializes in conducting Resting Metabolic Rate (RMR) Testing as well as VO2 Testing for additional member and non-member fees.
If you are interested in our Performance Lab Services, please contact us to set up an appointment. You do not need to be a current API member to utilize the API Performance Lab Services.
RMR Testing
How does the CardioCoach measure metabolic rate?
Your body consumes a fixed amount of oxygen per calorie burned. The CardioCoach measures the amount of oxygen in the air you exhale to calculate how much oxygen your body is consuming. Based on your oxygen consumption, the Cardio Coach then figures the exact amount of calories you are burning.
Why should I have my resting metabolic rate tested?
Everyone has a unique metabolic rate. Scientific studies show that even people with similar attributes like age, height, weight, and body composition can have very different metabolic rates. This means that if your metabolic rate is lower than average, you may gain weight even while dieting. Conversely, if your metabolic rate is higher than normal, you may never need to diet to lose weight. Metabolic testing reveals how many calories your body burns at rest, giving you the data you need to plan a weight loss, gain, or maintenance plan designed to succeed.
What are the steps of a metabolic rate test?
The CardioCoach automatically calibrates itself, so there is no need to configure the unit prior to each test. Your body data (age, height, etc.) is entered into the CardioCoach. You breathe into a disposable mouthpiece to gauge your oxygen consumption. The CardioCoach determines when you reach your “resting” metabolic rate, and it prints a detailed report showing your results and what they mean for you.
What can I do to increase my metabolic rate?
One of the greatest factors that determines your metabolic rate is genetics, which you obviously cannot change. But another factor is how much muscle (lean body mass) you have. People with more muscle tissue usually have higher metabolic rates. Adequate sleep, decreased stress, small frequent meals, adequate water consumption, and regular exercise also can increase your metabolic rate.
What is the difference between BMR and resting metabolic rate (RMR)?
BMR stands for base metabolic rate. That is the rate at which you burn calories while sleeping. Since it is not practical to test people while still in bed, CardioCoach determines resting metabolic rate (RMR). RMR is the amount of calories you would burn if you rested all day. To get an accurate measurement, it is important that you reach a true resting state during your test.
Cardio Coach also calculates a total metabolic rate. Research has shown that for most people, daily activities such as walking, working, speaking, etc, increase their metabolic rate 25% to 35% above their RMR. CardioCoach will calculate this for you. This total metabolic rate does not consider the effects of exercise. The effects of exercise are included in the calculation of the time it takes to reach your goal weight.
VO2 Testing
VO2 is the rate of oxygen uptake, or consumption, measured during exercise. The maximum rate of oxygen uptake is called the VO2max or maximum VO2. VO2max is the ultimate measure of fitness and is reported in milliliters of oxygen per kilogram of body weight per minute or ml/Kg/min. To achieve a high VO2max, a person must have a fit heart and lungs and significant lean muscle mass that is well conditioned. The table below shows how fitness is assessed based on VO2max.
Peak VO2 Scores (Values in mlO2/kg/min)
MALE
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
| 13-19 | 0-34.9 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | 56.0+ |
| 20-29 | 0-32.9 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | 52.5+ |
| 30-39 | 0-31.4 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | 49.5+ |
| 40-49 | 0-30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | 48.1+ |
| 50-59 | 0-26.0 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | 45.4+ |
| 60+ | 0-20.4 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | 44.3+ |
FEMALE
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
| 13-19 | 0-24.9 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | 42.0+ |
| 20-29 | 0-23.5 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | 41.1+ |
| 30-39 | 0-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | 40.1+ |
| 40-49 | 0-20.9 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | 37.0+ |
| 50-59 | 0-20.1 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | 35.8+ |
| 60+ | 0-17.4 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | 31.5+ |
VO2 max tables - Data from Cooper,K. The Aerobics Way. New York, Bantam Books,Inc. 1982.
Since true VO2max measurements require exercising to the maximum level of exertion, they should only be done under medical supervision, or by persons who have been cleared to exercise extreme exertion by their physician. Peak VO2, or the maximum level of oxygen uptake achieved during a sub-maximal test can also be used to predict the VO2 max had the test been allowed to progress to the predicted maximum heart rate.
A VO2 test will also show the anaerobic threshold. The anaerobic threshold is the level of exercise intensity beyond which the body can no longer provide adequate oxygen to the muscles. Exercise below the anaerobic threshold should be comfortable even though the exercise extends for long periods. Exercise above the anaerobic threshold will improve cardiovascular fitness, but will also cause discomfort, fatigue, and muscle soreness.
Knowing the unique anaerobic threshold can be used to design a workout plan that will improve fitness and maximize calories burned. Measurement of VO2max or PeakVO2 will provide a true assessment of fitness level. The CardioCoach test will provide all of this data that is vital to proper fitness training. In addition, a CardioCoach test will also measure how many calories are burned during a workout at every exercise heart rate level. This information, along with a heart rate monitor, or a heart rate equipped bike or treadmill, can be used to calculate the precise amount of calories burned during a workout.
