Performance
Oxygen is the molecule of life. The cardiorespiratory system transports life. The musculoskeletal system consumes life. At Posture and Performance, we train and enhance every aspect of human performance!
Metabolic Testing
Metabolic testing is the gold standard for understanding your metabolism rate, fat-burning efficiency,and cardiorespiratory fitness.
It's your first step toward protecting yourself from future metabolic diseases, such as diabetes.
Metabolic Dysfunction Risk
What it is
It's a risk factor for developing metabolic-related issues.
How it is measured
It's calculated based on your ability to utilize fat at rest. The lower the RER, the higher your fat-burning efficiency and the lower your metabolic dysfunction risk score.
Gain insights into your energy sources (carbs or fats) and how efficiently your body uses them.
Fuel Sources
Your body uses a mixture of carbs and fats to produce the energy needed to sustain life and power daily activities. High reliance on fat as a fuel source is one of the most reliable indicators of good cellular condition and is strongly associated with low likelihood of weight gain or weight regain.
- Fats
- Carbohydrates
Your metabolism uses an energy mix of 90% fats and 10% carbohydrates to produce energy.
Identify your unique training zones for optimal training results.
Training Zones
| Zone | Heart Rate (bpm) | Watts | Speed (ML/H) | Benefits | Feels like | When to use |
|---|---|---|---|---|---|---|
| Zone 5 | 142-150 | 140-150 | 0-0 | Improves VO2max, enhances fat-burning efficiency, good cellular condition, increases fatigue threshold | Feels impossible to continue, completely out of breath, unable to talk | Short intervals |
| Benefits: Improves VO2max, enhances fat-burning efficiency, good cellular condition, increases fatigue threshold | ||||||
| Feels like: Feels impossible to continue, completely out of breath, unable to talk | ||||||
| When to use: Short intervals | ||||||
| Zone 4 | 132-142 | 130-140 | 0-0 | Increases fatigue threshold, increases anaerobic threshold, improves VO2max | Difficult to maintain exercise intensity, hard to speak more than a single word | Medium intervals, heavy endurance |
| Benefits: Increases fatigue threshold, increases anaerobic threshold, improves VO2max | ||||||
| Feels like: Difficult to maintain exercise intensity, hard to speak more than a single word | ||||||
| When to use: Medium intervals, heavy endurance | ||||||
| Zone 3 | 105-132 | 80-130 | 0-0 | Improves heart fitness | On the verge of becoming uncomfortable, short of breath, can speak a sentence | Long intervals, medium endurance |
| Benefits: Improves heart fitness | ||||||
| Feels like: On the verge of becoming uncomfortable, short of breath, can speak a sentence | ||||||
| When to use: Long intervals, medium endurance | ||||||
| Zone 2 | 97-105 | 80-80 | 0-0 | Enhances fat burning efficiency, improves cellular condition and recovery capacity | Feels like you can exercise for long periods of time, able to talk and hold short conversations | Base |
| Benefits: Enhances fat burning efficiency, improves cellular condition and recovery capacity | ||||||
| Feels like: Feels like you can exercise for long periods of time, able to talk and hold short conversations | ||||||
| When to use: Base | ||||||
| Zone 1 | 87-97 | 80-80 | 0-0 | Recovery | Feels like you can maintain this intensity for hours, easy to breathe and carry on a conversation | Recovery |
| Benefits: Recovery | ||||||
| Feels like: Feels like you can maintain this intensity for hours, easy to breathe and carry on a conversation | ||||||
| When to use: Recovery | ||||||
VO2max — the maximum amount of oxygen your body can absorb — is a key measure for your quality of life.
VO2max & Wellness prediction
We estimate your biological age based on your VO2 max, fat-burning efficiency, and metabolic rate. According to the American Heart Association, your cardio-respiratory fitness (VO2 max), is the best predictor of how long and well you will live. High fat-burning efficiency is equivalent to high cellular fitness, essential for preventing metabolic dysfunction and weight gain. Lastly, a high metabolic rate is crucial for long-term wellness as it is the most effective shield against weight gain, the number one driver behind the most dangerous health-related issues.
With metabolic testing, we provide the most accurate data to tailor your diet plan to your unique needs.
Active calories
437 kcal/day
Weight gain
Creating a reasonable caloric surplus will help you gain weight.
Daily activity calories
765 kcal/day
Weight maintenance
Eating as many calories as you burn will lead to weight maintenance
Resting metabolic rate (RMR)
2186 kcal/day
Weight loss
Creating a reasonable caloric deficit will help you lose weight
Training in Your Optimal Zones
Training according to your individual zones allows for targeted and effective results:
- Zone 1 - Recovery & Mental Clarity: Enhances recovery and fuels the brain.
- Zone 2 - Mitochondria Training: Energy here is primarily sourced from fat. This zone improves fat-burning efficiency, supporting your weight goals.
- Zone 3 - Maximal Cardiac Output: Develops the strength of your cardiovascular system.
- Zone 4 - VO2max Enhancement: Expands your body's oxygen capacity, which can slow the aging process.
- Zone 5 - Advanced VO2max and Mitochondrial Conditioning:Boosts energy production within the mitochondria.
We care about your daily energy levels. That's why we offer diet plans tailored to your metabolic needs, along with training that meets the highest standards.
Strength Training
Strength is a core component of our program. We target seven key areas of your performance to help you achieve new levels of strength.
By addressing your body's weakest links, we enable you to unlock your full potential.
Your Performance Report will look like this:
Overview
Aerobic Capacity - 25% | Limitation
Cardiovascular Fitness - 23% | Limitation
High Intensity Performance - 60% | Good
Recovery Capacity - 95% | Excellent
Fat Burning Efficiency - 72% | Good
Movement Economy - 92% | Excellent
Metabolic Rate - 50% | Neutral
Breathing & Cognition - 70% | Good
Breathing & Stability - 82% | Excellent
VO2 Max and Cardiopulmonary Metabolic Testing: Tools Used by Top Global Sports Clubs
Get a free consultation today!
Step into the Posture and Performance system and begin your journey towards optimal health and performance!