Everything about the training effect summarised!
Firstly, what is the definition of training effect? Well, it is the physiological response of the body to regular repetitive exercise. The training effect assesses the effect of a singular exercise session on the improvement of your cardiorespiratory fitness and your body’s fatigue resistance to prolonged exercise.
Exercises can be broken down into two groups: aerobic and anaerobic. We all know that aerobic exercise is represented as endurance based exercise with the conversion of oxygen to energy where there is the increase of a person’s heart rate and breathing over a longer period of time. Meanwhile, anaerobic exercises are exercises involving short bursts of energy without the use of oxygen.
The overall benefits of effective training effect is as such:
Effective training effect can only produce positive results when there is the inclusion of variations in the type of workout and training an individual does.
source: https://www.firstbeat.com/wp-content/uploads/2015/10/white_paper_training_effect.pdf
This image from the source above reflects how the effectiveness of the training can be gauged according to EPOC (excess post-exercise oxygen consumption).
When we challenge ourselves and push past our limits during aerobic exercises, we are increasing our cardiorespiratory fitness which pushes our training effectiveness to the range of 3.0-5.0, which means that when our body is pushed further than we believe, we ultimately see improvement in our endurance.
In our videos curated for you, we constantly are doing our best to up the level, including more difficult exercises each time which will challenge your endurance to allow for effectiveness in the training effect, for you to reap all the benefits as per mentioned above. As you continue through our challenge and program set up for you all, you will notice the positive change in your ability to carry out more difficult exercises.
Finally, to measure your training effect, there are two methods. The first is EPOC (excess post-exercise oxygen consumption) as per mentioned above and the second is your heart rate recovery.
EPOC refers to the amount of oxygen required to restore your body to normal resting metabolic function (ACE BLOG, 2014) The harder the exercise, the more energy your body requires to recover. This increases your EPOC and results in a higher aerobic training effect.
Alternatively, there is also heart rate recovery. Heart rate recovery refers to the decrease of the heart rate at 1 minute after the ceasing of exercise. Many fitness trainers or frequent exercising individuals use this method very often. This measurement of the recovery heart rate is used in fitness tests to evaluate an individual’s heart’s ability to recover from exercise. This may be used to estimate an individuals’ fitness level.
Thank you for reading and we hope you look forward to our workout plans! :)
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