1. health and fitness
2. exercise

HEART RATE
EXERCISE ZONE
CALORIES PER HOUR
190
180
170
160
Cardio Training Anaerobic
1335
1227
1119
1012
150
140
130
Aerobic Threshold
120
110
100
90
80
Low Zone
HR: 88-137
C/Hr: 235-763
VO2 (ml 02/kg/min)
Heart Rate (bpm)
Calories Per Hour
Fitness Level
1 Minute
161 (30%)
High Zone
HR: 142-180
C/Hr: 817-1227
20-29
VERY LOW
<33.0
Peak Zone
HR: 180-192
C/Hr: 1227-1357
2 Minute
142 (49%)
Start
AeT
AT
Peak
6.5
88
235
Fair
21.9
137
789
28.7
142
1037
38.1
192
1375
Age:
Gender:
Weight:
Height:
MBI:
Test Type:
Test ID:
SN:
AeT = Aerobic Threshold. AT = Anaerobic Threshold
Age
580
473
365
257
235
Fat Burning (Aerobic)
Moderate Zone
HR: 137-142
C/Hr: 763-817
Peak
192
Heart Rate
904
795
688
Anaerobic Threshold
LOW
FAIR
GOOD
EXCELLENT
SUPERIOR
33.0-36.4
36.5-42.4*
42.5-46.4
46.5-52.4
>52.4
27
Male
124.8 kg (257 lbs)
185 cm (6 ft 1 in)
36.3
Treadmill Test
3
10393
FREQUENTLY ASKED QUESTIONS
What is VO2 Anyway?
VO2 simply stands for Volume of Oxygen. The CardioCoach
measures the volume of oxygen your body consumed at the
various intensity levels during your test. The higher the workload you perform, the more oxygen your body requires to metabolize the energy needed. Since there is a direct relationship
between oxygen consumption (VO2) and Calories burned, the
CardioCoach can also determine how many Calories your body
is burning at each intensity level.
Aerobic Threshold (AeT)?
At low intensity activities your heart and lungs can easily supply
all of the oxygen your body demands. The intensity level beyond
which your body cannot provide all the oxygen needed is your
Aerobic Threshold. Above this level anaerobic energy pathways
start to operate.
Anaerobic Threshold (AT)?
At high levels of intensity your body does not have sufficient
oxygen to meet energy demands. Your body then uses anaerobic (without oxygen) energy sources which produce lactic
acid. When you exercise above your anaerobic threshold your
breathing will increase rapidly. It will be difficult to maintain
this intensity level for a long period of time.
The greater your VO2 at your Aerobic Threshold, the greater your
quality of life. The more you can move - the more you can do!
FITNESS LEVEL RESULTS
The maximum rate of oxygen uptake (VO2) is called "VO2 Max".
VO2 Max is the Gold Standard method to measure fitness. Bottom line: a higher max = a higher ability to intensely exercise.
For example, Lance Armstrong has a VO2 Max of 83.8
ml/min/kg. To achieve a high VO2 MAX, a person must have a
fit heart and lungs and significant lean muscle mass that is
well conditioned.
MALE - VO2 MAX Fitness
Assessment Criteria:
(mlO2/kg/min)
The CardioCoach test results show your "Peak" or Maximum
Measured VO2. If you performed to your maximum effort level
then your Maximum Measured VO2 is your VO2 Max - the maximum amount of oxygen your body can consume per minute.
FEMALE - VO2 MAX Fitness
Assessment Criteria:
(mlO2/kg/min)
AGE
VERY POOR
POOR
FAIR
GOOD
EXCELLENT
SUPERIOR
AGE
VERY POOR
POOR
FAIR
GOOD
EXCELLENT
SUPERIOR
Fortunately, VO2 Max has been well studied and we can compare your results to published values. If you pushed yourself
near your maximum level, you can use the tables to rate your
level of fitness.
VO2 MAX Tables - Data from Cooper, K. The Aerobics Way. New York, Bantam Books, Inc. 1982.
UNDERSTANDING YOUR WORKOUT ZONES
As you increased the intensity (workload) during your exercise
test, your body responded differently at the various levels of exercise. Your body started out using aerobic energy sources
and gradually converted over to anaerobic energy sources.
These are different physiological "Zones" of your metabolism
and are mostly driven by your heart and lung's ability to provide
sufficient oxygen to your body.
The CardioCoach finds these physiological zones and uses
your heart rate as a landmark as to where these critical metabolic changes occur. The CardioCoach simplifies the results as
your Target Heart Rate Workout Zones.
Low Intensity Zone
Moderate Intensity Zone
High Intensity Zone
Peak Intensity Zone
In this zone your body is using completely aerobic energy sources. This is best for
fat burning. Your hear and
lungs easily provide the
needed oxygen for your activity.
As you increase intensity in
this zone your body increases the amount of anaerobic
energy needed. Your heart
and lungs are more challenged to meet the oxygen
demands. you can maintain
this level for a long time before becoming fatigued.
In this zone your body is
heavily relying on anaerobic
energy sources. You will rapidly build an oxygen debt.
You will not be able to maintain this level of exertion for
long periods of time.
This is your highest intensity
level - based on your peak
heart rate measured during
the test. Effort in this zone
will be of a very short duration. For example, a sprint at
the end of a run.
Fat Burning
Endurance
Cardio Training
Cardio Training
Note: The upper end of the peak and high intensity zones are based off your peak results during the test.
If a "sub-maximal" test was performed, the upper end of your High & Peak zones will be lower.
WHAT TO DO?
If you are working with a trainer or fitness coach, listen to
them. Follow their advice without looking for shortcuts. This
test provides them with valuable insight into your fitness requirements.
What Are Your Goals?
Lose Weight / Burn Fat
Exercise plays an important role in reducing body fat. Research
continues to show that long-duration, low-intensity exercise is
best for burning fat. A minimum of 30 minutes 3 times per week
is need to see results.
Coach's Interpretation: Your Target Zones
Workout
Notes
Endurance
Workout Plan
Monday
Increase Endurance
Tuesday
Short 10 minute intervals of exercising in your High and Peak Intensity zones will aid in improving your cardiovascular fitness.
Times/
Week
Low Intensity
Fat Burn
Workout
Cardio Training
Duration
(Minutes)
Cardio
Even though higher intensity workouts burn more calories per
minute, they can be counter productive for weight loss.
Your Anaerobic Threshold (AT) represents the maximum intensity level that you can maintain for an extended period of time. Exercising at your Anaerobic Threshold Heart Rate will increase
your performance in endurance activities.
Target
Heart Rate
Zone/Workout
Duration
(Minutes)
Wednesday
Thursday
Friday
Saturday
Sunday
For more information visit www.korr.com
©Copyright 2004 - KORR Medical Technologies, Inc / Patents Pending
Notes
target
CALORIC
TM
Zones
Your Energy
These are Your measured daily caloric
zones found from Your Metabolic Rate Test.
Balance Results
There is one basic truth to weight loss: You need to burn more than you eat.
Target Metabolic Zones tell you exactly how to do that. The following results of your test show
you precisely how many calories your body actually burns, and calculates how many
calories you should eat to lose or maintain your weight.
How much
you eat
What you burn
Exercise
Maintenance Zone
Exercise
+ 107 Cals
This is an estimate of the number of
Calories you would burn with 30 minutes
at a moderate exercise level.
(Estimated from Measurement)
Lifestyle & Activity
Lifestyle
+ 288 Cals
This is the number of calories you burn
performing your daily activities...working,
for a significant portion of the calories you
RMR
burn each day.
Resting Metabolic Rate
This is the number of Calories your body
burns everyday at rest.
your weight.
Weight Loss Zone
Comfortable weight loss comes from eating
slightly less Calories than your body needs.
By eating healthy foods throughout the day
you should not feel hungry.
Weight Loss Zone
1152 to 1440
Resting
Energy
Expenditure
1440 Cals.
Today we measured your Metabolic Rate.
many calories your body needs to maintain
Maintenance Zone
1440 to 1728
(Estimated from Measurement)
playing, eating, etc. Activity accounts
Once you reach your goal weight, this is how
Need to burn
more Calories than
you eat!
Medically Supervised Zone
Very low calorie diets should only be done
under medical supervision. Supervision is
Starvation Zone
0 to 1152
(Metabolic Measurement)
Medically Supervised Only
Calories / Day
1835 Cals*
Total Energy Output
Calories / Day
Energy Input
required to ensure adequate nutrition, and to
monitor and treat the potential slowing of
metabolic rate.
* Total = RMR + Lifestyle + Exercise
Coach’s Interpretation
* Based on measured metabolic
rate, assumes a moderate level
for 30 minutes a day
How does your metabolism compare?
Compared to a typical person
of similar sex, age, height and weight, your metabolic rate is:
SLOW
NORMAL
FAST
43
Gender:
Female
Height:
170 cm (5 ft 7 in)
Weight:
78.5 kg (173 lbs)
Goal Weight:
67.1 kg (148 lbs)
BMI:
27.1
may want to repeat the test (ask about correct test preparation).
SLOW Metabolism:
People with "SLOW" metabolic rates burn FEWER calories than normal.
CAUTION: If you think you may not have sealed your nose or mouth during the test, you should repeat the
test. You want to ensure your measured Caloric Zones are correct.
*note: NORMAL is considered to be +/- 10% the predicted value.
TM
Reorder part number 9FG0106
WWW.KORR.COM
- Copyright 2003 KORR Medical Technologies Inc.
Patents Pending / 9FG0106 Rev A 12/03
Or download at WWW.KORR.COM/FORMS
"MetaCheck", "Target Zones", and
"Target Caloric Zones" are trademarks
of Korr Medical Technologies, Inc.
CAUTION: These statements have not been reviewed
by the Food and Drug Administration. This product is
not intended to diagnose, treat, cure or prevent any
disease. Consult your physician before starting any
weight-loss or fitness program.
Name:
CAUTION: If you just recently exercised, ate a large meal, or were not in a restful state during the test, you
Age:
Date:
People with "FAST" metabolic rates burn MORE calories than normal.
Exercise Goal:
Coach:
FAST Metabolism:
Next Test Date:
X
Normal (+5%)
Target daily calories:
Stats
Time to reach your goal weight . . . . . . .24 weeks
If you add exercise . . . . . . . . . . . . . . 19 weeks
One thing holds true in weight management and that is Energy
Balance. Simply put, if you burn more energy than your body absorbs, you will lose weight. When food is absorbed into your
body it must either be burned as energy or stored as fat. Knowing your metabolic rate helps you to know how to balance what
you eat with what you burn.
Calorie Difference
The number of calories you eat in a day determines whether you
will maintain, gain, or lose weight. To help you understand how
your own metabolism affects this, we have developed Target
Zones.
These Zones are calculated using your individual Metabolic Rate
Test. They pinpoint the precise number of calories your body
needs each day to lose or maintain weight effectively.
kcal / day
Maintenance
Zone
What you
EAT
Weight Loss
Zone
Energy in the Body
Calories is how we measure the energy in the food we eat and
the energy our body uses. Your metabolic rate is how many
Calories your body burns in a day. It is how fast your body burns
energy. The trick is to balance the Calories you eat with the energy needs of your Metabolism. Measuring your metabolic rate is
how we determine what is the right number of Calories for your
body - for your metabolism.
What you
EAT
Are you Fast or Slow?
X
SLOW
NORMAL
FAST
Many studies have been done to determine what is an
“average” or “normal” metabolism. Your metabolic rate
has been compared to what is “normal” for your age,
height, weight, and sex. We often hear people blame
their “slow metabolism” for their weight gain. But really
most people do not have a slow metabolic rate.
Your measured metabolic rate is shown compared to
average. If you have a “FAST” metabolic rate your body
burns MORE calories than average - which is good. If
you have a “SLOW” metabolic rate your body burns FEWER calories than average.
More Calories Per Day
Weight Gain
Zone
What you
BURN
Comparison:
What you Eat
Introduction - Energy Balance
0
What to Do
Listen to Your Physician / Caregiver
Maintenance Zone:
burn = eat
What you Burn
MR testing and Metabolic Zones are all about individualizing your weight loss plan. Your caregiver knows you
well and can further customize your plan to help you
succeed.
Target Daily Calories:
Resting Metabolic Rate (RMR):
Today we measured your unique resting metabolic rate. This is
the number of Calories your body would burn if you did nothing
more than sit in a chair all day. This is similar to what is known as
your Basal Metabolic Rate (BMR). Your resting metabolic rate is related to your lean body mass or the fat-free part of your body.
Your lean body mass is made up of muscle and internal organs.
What you
BURN
What you
EAT
Manage Your Energy Balance
Eating within your Maintenance Zone teaches you what it feels
like to “eat to your metabolism.” This should become a very comfortable, satisfying way of life because you have learned to feed
your body precisely what it needs.
Manage your Calorie Intake
Breakdown of Resting Metabolic Rate
Other
15%
Weight Gain Zone:
Skeletal
Muscle 25%
burn < eat
RMR
Kidney
15%
Brain 20%
Liver 25%
Remember it is all about balance - energy balance. The
key to successful weight management is to balance the
Calories you eat with the Calories you burn.
Use this to your advantage.
What you
BURN
Activity & Lifestyle:
When you move your body burns energy. The more you move the
more energy you burn. Your activity during the day is the biggest
part of your body’s energy output that you have control over. Daily Activity will generally account for burning more Calories than
will exercise. Even the simplest activities can double the rate at
which your body burns energy. Whether doing household chores,
playing with your kids, or taking the
stairs instead of the elevator, simple acActivity
tivities are the key to tipping the
scales of energy balance in your favor.
Increase Your Activity
What you
BURN
This is the best way to affect what you burn. Simple
things add up. As we get older our decrease in activity is
the largest loss in what we burn.
What you
EAT
The Weight Gain Zone can be deceiving. As you eat too much,
your metabolism works extra hard to burn off those extra calories. The result is that weight comes on very slowly, creeping up
on you. You may even maintain this excess weight by eating far
more than you should. When you attempt to lose weight, you
may need to make an unusually large reduction in calories to
cross through your Maintenance Zone to reach your Weight
Loss Zone.
RMR
What you
Many people are surprised by how few
BURN
calories are burned when they exercise.
Don’t make the mistake of rewarding yourself with food when you
exercise - the calories you burn may only add up to ½ of a candy
bar. However, exercise is important to increase your lean body
mass (i.e. muscles - the Calorie burning
part of your body). Proper exercise will
Exercise
provide your body with signals to help
Activity
you lose weight and will even help control your appetite.
RMR
What you
BURN
Light & simple exercise gets oxygen to your muscles and
gives your body signals that help you burn fat. There is a
simple rule of thumb to know if your exercise will be effective for weight loss - You should feel like you are working hard but can keep going for a long while. Be sure you
can carry on a conversation comfortably throughout your
workout.
Maintain Your Lean Body Mass
Weight Loss Zone:
Exercise:
Follow the nutritional guidelines and Target Daily Calories recommended by your caregiver. Your metabolic
rate test provides information about what is right for you!
burn > eat
Follow carefully the nutrition guidelines of your caregiver. Insufficient protein in your diet will cause a decrease
in lean body mass. As you lose weight, you do not want
to lose the part that helps you burn energy.
Exercise that helps build muscle will increase your lean
body mass. Any activity helps - walking is a good start.
Eventually add exercises that build muscle strength. Dis-
What you
BURN
What you
EAT
The Weight Loss Zone indicates the maximum number of calories you can eat and still lose weight. In this Zone, your body will
be healthy, happy, and satisfied. Imagine the success you will
have when dieting feels this good! Discuss your Target Calories
with your caregiver.
cuss with your caregiver ways you can increase your
muscle strength.
(C) Copyright 2003 - Korr Medical Technologies Inc.
- Patents Pending