Training Effect and EPOC
All of us need at least some exercise now and then. Physical activity is crucial to the development and maintenance of our muscles and bone structure as well as for the efficient functioning of our respiratory and heart systems. In other words, even if you are just a regular person with a regular desk job, it is important to give your body sufficient physical activity.
With sports good fitness shape is a must. You must be healthy and toned in order to perform all your exercise at practice. It doesnt matter if you like to visit the gym, or the ballet or yoga classes, or just prefer to jog to stay you fit. Would you like to know the actual health effects on your body?
If you are professional athlete, you have got to give all you got too keep up with competition. Not only must you stay away from injuries; you must stay healthy and fit.
Qwave tells the effects training exercises have on your body
Qwave can straightforwardly verify the health effects of everyday physical activity. You can check how your everyday physical activities affect your health. Measurements are taken during exercise and after data is analyzed reports are prepared.
Qwave can also help you plan focused exercise sessions, and set and reach training goals. A whole day can be analyzed, and so can single workouts.
Qwave is suitable for beginners as well as professional athletes. The analysis shows the accumulation of training load and its true improving effect on physical condition. Having the opportunity to view the progress physical condition makes is good motivation for inactive persons to exercise.
Advantages of physical activity monitoring with Qwave:
Recognition of the effects of everyday activities on health
Oxygen consumption (VO2) based on the heartbeat
EPOC (Excess Post-exercise Oxygen Consumption) and training effect
Results are analyzed and presented in simple reports:
Health Promoting Physical Activity
Training Effect Report
Health Promoting Physical Activity Report
This report shows the health promoting effects of physical activity during measurement periods and after data is analyzed, provides advice for improvement, where necessary.
This report is perfect for everybody who is interested in sports and wants to see the positive effects of sports on health and fitness. Understanding the report does not require any expert knowledge and it is suitable for those who care about their health and physical fitness.
Health Promoting Physical Activity Report offers the following features:
Health promoting physical activity chart
Distribution of physical activity to different intensity levels
Health analysis of the physical activity
Health index
Health benefits and risks
Health index follow-up
There reports are useful for:
Analysis of the health promoting effects of a single workout
Comparison of different sports
Comparison of different intensity levels and durations of workouts
Monitoring of changes in long-term training programs planning
Monitoring of the health promoting effects of everyday activities
Training Effect Report
The report shows the positive training effect of a workout on physical fitness and physical condition during the measurement period.
The effects of training are visible for longer periods of time. No one expects instant results. In many cases individual players from the same football, basketball or soccer team would be training under different conditions. For example, athletes that have recently recovered from injuries train under a lighter training regime compared to their colleagues without health issues.
In any case, different training programs or different parts of training programs may have different goals to achieve. But there is no such thing as a universal training program. When things get sophisticated, both coach and player want to get the best results possible. This is when Qwave helps.
This is the best tracking and monitoring system for the job yet! Qwave Training effect reports provide real information about what is the actual effect of the training program on the athletes body. Its all about achieving the goals set and getting the best results possible.
This report is perfect for everybody in the field of sports who wishes to obtain exact info about the effects of exercise on cardio respiratory fitness. It is especially suitable for bodybuilders and athletes who go in for endurance sports, such as football players, soccer players, etc.
Training Effect Report offers the following features:
EPOC and training effect chart
Training effect analysis
Endurance training classification (to different training types)
Training follow-Up
Reports are useful for:
Analysis and comparison of different sports
Comparison of different intensity levels and durations of exercise
Analysis of the training load
Analysis of different training types during the workout
Monitoring of long-term development to schedule an adequate number of hard and easy training sessions
Qwave helps you stay fit and healthier
Qwave helps you stay fit and healthier. And the latter is probably the most important aspect of life.
People who do not get enough exercise are more susceptible to diseases than others. This is because lack of exercise makes your immune system lethargic and your natural protection is not efficient enough against viruses and bacteria.
With athletic people illness might result from fatigue due to overtraining. But you often cannot afford to stay in bed for long and completely lose shape. And competing undertrained brings risks of injuries and humiliation.
Qwave is designed to really help avoid these situations. Its recognized methods are based on years of researches. Boost your health and shape. Let Qwave help you progress.
Training Effect
See the effects of your workout
Physical workout is necessary to maintain or improve your fitness level. Exercises improve the aerobic performance of the body. Repeated exercises cause the body to respond by increasing its performance capacity. This physiological response is called training effect (TE).
Everyone knows fitness is achievable with regular exercise but, in most cases, it is better results that we want. Therefore, we just need the precise piece of information that can help us train effectively. Reaching optimal Training effect is relatively easy.
5 - Overreached
4 - Highly Improving
3 - Improving
2 - Maintaining
1 - Minor
Observe the Training Effect of your workout improve your fitness!
Training effect measures the impact of exercise on aerobic fitness.
Improve your fitness shape: observe the Training Effect of your workout.
Training effect is scaled f 1.0 to 5.0.
Training Effect is based on EPOC (read more on EPOC from EPOC White Paper). To get your EPOC, your heart beat must be recorded and analyzed. Training Effect is the simplified interpretation of the effect of EPOC gained in the exercise. Training Effect makes physical training easier to understand.
Knowing the true effect of your workout enables you to carry out aerobic training effectively and safely, and to improve your fitness shape.
Training Effect through different stages of workouts:
Training Effect is easy to interpret: Just one number tells you the effect of your training!
Get your Training Effect (TE) results in real time. You decide when to stop.
Exercise at varying intensity during the workout training effect gives you the progress of your workout.
Training Effect is suitable for all aerobic sports; with all healthy individuals; using any equipment; and is comparable across time.
Training Effect filters out all training load that really improves your fitness level.
Training effect makes your workout more efficient
Training Effect increases during the workout depending on intensity and length of your exercises. You can see for yourself how much it takes from each exercise that only maintains your fitness level or contributes to improving, or for even highly improving training effect. Training Effect also tells you if the workout is too hard for your current body state and shape.
How Does Training Effect Work?
Real-time feedback of your workout effect
Increase your Training Effect during effective training. This is a gradual process that starts at the lowest value 1.0 with less physically active people. This information helps to understand, direct, and motivate yourself through your training session. During the workout progress information in real time is obtained about:
Your current Training Effect
Pace and scalability guidance: e.g. should the pace be faster or slower to achieve your goals
The time required to reach the goals set; the time it takes to reach the next level of TE with the current pace.
TE with Qwave provides important and useful feedback if you do not have a personal training instructor, train the trainer within you.
Feedback provides information about your Training Effect as you progress in it.
The pace instructions help you keep the pace to reach your target.
What do I need to get my TE?
It is so easy to use. Set it up to your personal profile: input some personal data, such as your gender, age, height, weight and date of birth. Determine your Activity class (values ranging from 0 to 10)
After setup is complete, you have access to the benefits of Training Effect Assessment and other relevant physiological information during your workout.
An example for Guided workout
Achieve your preset Training Effect goals with Guided workout and the recommended workout duration.
You may set a goal for your workout by one of the following ways:
Using Training Coach (click here to learn more about Training Coach), that automatically recommends you a correctly dimensioned workout based on your training history or current Activity Class.
Selecting one of the preset workouts stored in the program.
Setting freely your own target as you like.
Background of Aerobic Training Effect
Training Effect indicates the effect of a single workout on cardiorespiratory fitness or fitness of the heart. Good cardiorespiratory fitness is related to the ability to perform moderate to high-intensity physical activity for prolonged periods. Basically, Training Effect is the value that indicates the efficiency of a workout performed and is expressed with one easy to understand value from 1.0 to 5.0.
In the past, the effect of a workout could only be observed by comparing fitness test results before and after a longer training period. In this sense, TE saves time and is a more precise method.
How can Training Effect be measured?
Each workout produces some kind of effect on the body, no matter if you practice sports or just visit the gym. In order to increase your fitness level, the exercises performed must bring a certain training load that is enough to disturb the homeostatic balance of the body. Please see the figures below.
EPOC (Excess post-exercise oxygen consumption) is a physiological indicator of training load (amount of disturbance of the homeostasis). EPOC accumulates when we do physical exercise.
Training Effect is the individual interpretation of EPOC. This means that a peak value of EPOC achieved in workout is individually interpreted to Training Effect on the basis of personal training history (activity class). For example, a professional athlete needs to reach higher EPOC than a beginner to achieve the same Training Effect. This also reflects the situation with people in good shape: they must do harder workouts to gain the same Training Effect.
In order to measure EPOC and Training Effect, only heart beat interval data needs to be collected during exercise
Summary
EPOC is the measure of the training load (measure of the disturbance of homeostasis). The peak value of EPOC that is achieved in an exercise is then scaled individually according to the Activity Class (fitness level) of the person. This provides the personal information of the Training Effect of the exercise.
The table below describes the different levels (1.0-5.0) of Training Effect:
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