What is Resting Metabolic Rate (RMR)?

It is the amount of calories your body needs to survive if you were to just sit and not move for 24 hours.

This helps to discover your body’s unique caloric needs to prevent from over- and under-eating.

If your goal is weight loss, it will allow you to plan on eating maximum calories while also losing weight.  

If your goal is enhancing performance, you will learn how many calories to eat during a cut, while maintaining, or to gain weight, as well as how many calories you need to fuel your body without binge- or under-eating.


How does it work?

Since it takes oxygen to make energy, we measure how much oxygen your body uses at rest in 12 minutes, and that tells us how much energy (or calories) you are burning.

Metabolic testing begins as the device measures the amount of oxygen in the room. Then it measures how much oxygen was in the air you breathed out during the test. By subtracting those 2 numbers, the CardioCoach is able to calculate how much oxygen your body used.

It is very accurate as it calibrates to the room’s temperature, barometric pressure, humidity, and amount of oxygen in the air.

 All you need to do is lay back, relax, and breathe through the breathing tube.


How to Prepare

Avoid eating 4 hours prior to testing. This does not include drinking water, although very cold water can affect results if ingested just prior to testing.

Avoid exercising before testing. This does not include normal activities, rather a work out that sustains a higher heart rate for a sustained period of time.

If possible, avoid the use of stimulants (i.e. caffeine) on the day of the test. Do NOT stop taking prescribed medication without the express instruction of a physician. Over-the-counter antihistamines, caffeine, and some herbal remedies should be avoided. 

If you do any of these prior to testing, they will slightly increase your metabolic rate. Although their effects are minor, if you follow the guidelines you will get the best results possible. The closer you are to resting, the more the test represents your resting state.

VO2 Max Testing


What is a VO2 Test?

A VO2 test measures the amount of oxygen your body uses at different exertion levels while you exercise on a stationary piece of cardio equipment.

This is done as you breathe through a mask during a short work out.


How is it performed?

Put on a heart rate monitor and face mask. The mask will be connected to the CardioCoach.

Begin to exercise on a stationary device (rower, elliptical).

You will be instructed to gradually increase your intensity over a period of 7-20 minutes.

The CardioCoach will indicate when you have reached your Anaerobic Threshold. At this point we can continue the test or stop.

Cool down is measured for 1-2 minutes as this helps measure your fitness level. The faster recovery, the more fit you are.

Target Intensity Zones are calculated and printed in a simple, insightful report.


How do I use this information?

You will be provided with a print out of your information, including your heart rate and level of oxygen use throughout the test. If you are utilizing a lot of oxygen quickly or your heart rate raises within the first couple of minutes, this indicates you have a lower level of fitness. Once we determine your results, I will help you tailor some goals to focus on while you are training, including possible accessory work or how to modify the work outs programmed for class.


How often should this test be taken?

Whenever you need it! If you are training for something, I recommend taking it at the beginning of a training cycle to see where you are starting. Then, take it again within 4-8 weeks of your event you are training for so that you can alter your program as needed prior to competition.

If you are not training for anything but want to know for your general health, I recommend once every 3-6 months depending on your training, diet, and goal schedule.


What do I need to do to prepare?

Just come in as if you are ready to work out!

Please eat and drink as you would prior to coming to the gym. 

Telephone: (585) 721-0668

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