Testing on a gas analyzer is an important point in the training process. The Challenger editor Nastya Baranova was tested at the personal training studio Pro Trener and shares her impressions.
Gas analysis is a test during which you run, spin a bike or do a rowing machine in a special mask and heart rate monitor. The mask is attached to the device, which real-time data on the capabilities of your body are received: oxygen consumption, heart rate, carbon dioxide production and other values. Based on the results of gas analysis, your personal training pulse zones, aerobic and anaerobic thresholds, maximum stroke volume of the heart, and oxygen consumption by the lungs are determined.
Then, based on these data, your trainer will be able to draw up a competent training plan.
Ideally, testing on a gas analyzer should be passed to everyone involved in sports (at any level). It helps to avoid many trouble in training and achieve your goals in the shortest possible time.
There are five studios in Moscow personal training Pro Trener. Testing on a gas analyzer can be done in two of them - on Mokhovaya and Prechistenka.
I chose a studio on Mokhovaya Street, it is conveniently located a stone's throw from the Lenin Library metro station. At the entrance I was met by the coach who conducted my testing. I was immediately given a Garmin chest heart rate monitor, which had to be put on under my clothes.
In the middle of the day, the studio was free. I chose treadmill testing, so I took a running uniform and sneakers with me.
In the locker room in each locker, a towel awaits guests to take a shower after a workout.
Testing began with weighing on special scales, which determine the percentage of body fat, the weight of water and bone mass. Along the way, the coach asked me about physical activity, sports goals and well-being. After weighing, we went to the treadmill, next to which stood a computer. The coach asked about the usual pace at which I run, and turned on the track for warming up.
At first, I walked for 3-4 minutes, without a mask, to start heart activity.
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Then they put a mask on me. It looks like a respirator: it closes the nose and mouth and fastens on the back of the head. The mask is connected by thin hoses to the device into which breathing data is received.
Data is transferred to the computer screen. The track speed was increased to a pace of 7 min / km, and it was easy to run. Then, every minute, the coach slightly increased the pace, constantly being interested in my well-being. In the mask it’s unusual to run only at the beginning - it hardly makes breathing difficult. The run lasts about ten minutes.
While running, I examined the lines of curves on the monitor, which were slowly creeping up. The trainer monitors the condition and at the end gives a pace at which you can hold out for 30-40 seconds. I had it 4:40 min / km. At this time, the pulse in the peak state and the maximum oxygen consumption are determined.
The pace gradually began to decrease, and for a couple of minutes I walked.
After you could drink water (before testing it is better not to drink), the cooler was right in the hall. I changed clothes and returned to the coach, who had already printed all my results. He explained in detail the meaning of the graphs, spoke about my heart rate zones and made recommendations. I was very glad that with my values there are no physiological barriers for half marathons and marathons.
I realized what pulse I need to run recovery and developmental cross-country, what is my anaerobic threshold and oxygen consumption.
It's funny that the water in the body really turned out to be 80% - the weight of water is measured along with the weight of bones and adipose tissue.
There are several rules for the results to be correct preparation for testing. You can’t drink in an hour, you can eat something light in 3-5 hours. Two days before testing, exclude heavy physical exertion. For testing, you need to bring your passport, sports uniform and sneakers.
I expected testing It will be long (the site indicates 1-1.5 hours), but in the end it took 30 minutes. Testing must be passed to those who run, engage in cycling, skiing and other cardio loads. If you decide to prepare for a half marathon or marathon, the first thing to do is to pass the test. It will show the capabilities of your body.
For example, during testing, shortcomings in the work of the heart can be revealed in which you can not run for long distances. If you want to lose weight, the test will help determine the pulse zones with maximum fat burning.
Testing is recommended to take place every 3-6 months in order to monitor progress and adjust the training plan based on updated results (this must be done with the trainer).