Module Objectives:

1. Build on your existing knowledge of heart rate training.
2. Learn why we discourage using age predicted formulas to identify training zones or specific heart rate BPM’s that are some percentage of Maximum heart rate.
3. Understand the concept of the Aerobic Threshold and how it compares to the more commonly used Anaerobic Threshold (AT).
4. Learn how you will use the two of the three Zoning heart rate training zones (Easy Blue & Moderate Yellow) to guide the intensity of your Parkinson’s Cycling Class participants.
5. Learn how to conduct an Aerobic Threshold assessment to discover the heart rate BPM where your participant reaches Aerobic Threshold.

What we don’t recommend

I’d like to begin by explaining that we do not recommend using any age predicted formulas to determine a Maximum heart rate. They are many and include:

• 220 – your age = MAX HR
• Karvonen Formula

Age predicted maximum heart rate, while commonly used in fitness, is a poor predictor of actual maximum heart rate. While these formulas may be correct for a few people, they’ve been shown not to be an accurate method of determining heart rate BPM for the purpose of creating training zones for all people, regardless of age and/or level of fitness.

Your participants may take medications that affect maximum heart rate, rendering age predicted formulas meaningless.

So what will you use?

Instead of working off of an age based formula, we will be using a simple field assessment to discover each participant’s training heart rates based on their Aerobic Threshold – not to be confused with the Anaerobic Threshold (AT) or Lactate Threshold (LT) you might be familiar with.

Heart Rate training experts like Sally Edwards and the American Council on Exercise (ACE ) both recommend using a simple three zone system, built around two thresholds:

1. VT1 – the first ventilatory  or Aerobic Threshold.  This is also called the “crossover” point where lactic acid begins to accumulate in the blood. The body’s need for oxygen is usually met primarily through deep breathing and not respiratory rate.
2. VT2 – the second ventilatory or Anaerobic Threshold.   This threshold is accompanied by an increase in respiration and is an important marker.  It represent the highest sustainable level of exercise intensity.

Sally Edwards’ Zoning program is based on the three zones; Easy, Moderate and Hard as pictured in this chart. Note how each zone is based on the participant’s ability to talk, while exercising. You will be using the (Easy Blue & Moderate Yellow) to guide the intensity of your Parkinson’s Cycling Class participants.

Assessing Training Zones for Parkinson’s Cycling Classes

The simple “Talk Test”, designed and *validated by Exercise Scientist Carl Foster, Ph.D of the University of Wisconsin, has been shown to accurately identify both thresholds in both conditioned and unconditioned populations.

Have you noticed how an Indoor Cycling class gets quiet, as the intensity goes up? Over the year’s, I’ve taken to calling the blue/easy zone the “Chatty Zone”. When everyone is working at a comfortable pace and breathing easily, they want to talk… and many do! Increase their effort just a little and they’ll magically stop talking, as they cross into the yellow/moderate zone – that’s another variation of the talk test.

Conducting an Aerobic Threshold assessment / Talk Test

This short video from ACE does a good job demonstrating a simple graded exercise assessment (I don’t like to call it a test) to discover the two thresholds.

 

Please note that all of the training we’re doing in a Parkinson’s Cycling Class is Aerobic and we’re only using Zones 1 & 2. Intensities near, at or above VT2 are not recommended for this population. 

Conducting the assessment is as follows:

• NOTE: your participants should be able to sustain extended intervals at the 80-90 RPMs before participating in these assessments = Transitional or Athlete levels. 
• With a heart rate monitor on and working, have the participant spend 7-10 minutes warming up @ 80 -90 RPM but little resistance. See this page for recommendations. We like the new arm-band style monitor straps and they will be more comfortable and accepted by your participants.
• Just before you’re ready to begin, engage in a conversation to assess their ability to speak.
• While maintaining a constant pedal speed of 80-90 RPM, ask them to add a noticeable amount of resistance. After two minutes have them recite the alphabet and then ask; “can you talk comfortably? As the observer, you’ll quickly learn to spot when someone’s over their aerobic threshold.  
• If they are still able to speak comfortably have then add additional resistance while keeping their cadence at 80 RPM or above and after another two minutes ask again.
• Repeat this process until the answer is; No, I can no longer talk comfortably.
• Note their heart rate BPM and record it on their chart or enter it into their profile if you’re using a rider display & data management system.

Here Coach Kathy leads two participants through an aerobic threshold assessment.

Additional Notes:

• If you encounter someone who has difficulty speaking, as a result of their PD, here’s an alternative method you can try.  Instead of asking if they can talk comfortably, ask if they can breath comfortably through just their nose, with their mouth closed. Although not clinically proven, years of successfully teaching with this technique has me offering it to you as a possible solution.
• It’s our suggestion that you re-assess your participants often. Through experience, your participants may become more aware of the feelings of reaching their Aerobic Threshold, resulting in a more accurate number.
• There’s no reason you don’t include this assessment as a part of every class. It’s a great way to have everyone get in tune with their fitness and get them focused on the class.

Homework: please try this assessment on yourself so you have an understanding of what you’re trying to communicate to your participants and what they will be experiencing. 

Additional resources:

At Age 91, He Rides at 149 bpm – an article by Sally Edwards demonstrating the myth that Maximum heart rates decrease with age. He’ll be 96 in Dec 2014 and still going strong!

AGE ADJUSTED MAX HR FORMULA

The Surprising Story About Maximum Heart Rate

ACE IFT Model for Cardiorespiratory Training – comprehensive article from ACE explaining the science behind their recommended Three Heart Rate Zone training system.

*Validating the Talk Test as a Measure of Exercise Intensity – from acefitness.org

*Methodological approach to the first and second lactate threshold in incremental cardiopulmonary exercise testing – The European Society of Cardiology

Problem Solved – Two Threshold / Three Zone Heart Rate Training – a discussion about Zoning with Chuck Cali from Zoning Fitness.