As An ISSA professional I had to study my ass off to make it to this level!!! I would find small corners to hide in for extra privacy, I’d sign out the teen event room at the West Haven library for sessions twice a week, and I outlined every chapter on top of doing the work inside my workbooks. There were specific formulas and calculations I had to learn so I could EVOLVE as a student and a man!
The correlation here is more directly linear: 60% to 80% of your Heart Rate Reserve, HRR, equals 60% to 80% of your functional capacity.
To determine your target training zone with HRR, do this:
Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.
Example: Let’s say your average is 60 beats per minute.
(220) – (your age) = MaxHR
(MaxHR) – (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
220 – 35 = 185 (MaxHR)
185 – 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4…38-39-40.
Body Mass Index can be calculated using pounds and inches with this equation
|BMI = (|| Weight in Pounds
(Height in inches) x (Height in inches)
|) x 703|
For example, a person who weighs 220 pounds and is 6 feet 3 inches tall has a BMI of 27.5.
( 220 lbs.
(75 inches) x (75 inches)
) x 703 = 27.5
Body Mass Index can also be calculated using kilograms and meters (or centimeters).
|BMI =|| Weight in Kilograms
(Height in Meters) x (Height in Meters)
|BMI = (|| Weight in Kilograms
(Height in centimeters) x (Height in centimeters)
|) x 10,000|
For example, a person who weighs 99.79 Kilograms and is 1.905 Meters (190.50 centimeters) tall has a BMI of 27.5.
(1.905 m) x (1.905 m)
_sample nutrition plan
I used to go to the library in West Haven and ask someone randomly their physical goals and their height, weight, and work intensity. Doing this allowed me to explore the physical world and see where to survive and adapt. In between studying I would hit the gym and pick a body part and do tri-sets followed by an intense circuit of double end bag combinations, speed bag, battle ropes, box jumps and heavy bag kicks. I remember speaking to my boss Carolyn Sires and she told start my own fitness phenomenon to mark my era in the physical world. And so with no further hesitation let me introduce you all to TRI-ELITE TECHNIQUES!!!
Ti-Elite techniques and Tri-Elite Athlon games: every body part gets trained in tri-sets followed a circuit of mixtures and blends of Crossfit similarities to target gym freaks who have really got into the evolving of circuit training. This type of training will allow them to see specific all around results and still utilize muscle tension, athletic performance, and strength gains while strengthening your core region at the same time. For example chest day: 80% of 1rm bench, 10 elevated pushups, 12 chest flies followed by:
|Alternating dumbbell press||3||10ea|
|Battle ropes||3||30 secs|
|Medicine ball planks||3||30 secs|
Depending on the person’s level of fitness like begginers, intermediate, and advanced. From there we can determine where their workload should be set. The Tri-Elite Athlon games will be geared towards tri-athlons competing similar to the Crossfit Games, but here we will have skills drills for begginners like nba skills test followed by baseball circuits and then football skill drills:
Ball pass through tire
Pitch speed test
Catch and realease
Shuffle footwork and run
Through my ISSA workbooks and text it allowed my mindset and horizons to expand and evolve!!! Soon we will be adding Personal Trainer Practice Test!!! Good training to all, and to all a good fight!!!
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