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Engage.. Ignite.. Empower..

Developed by:
Fabio Comana, MA., MS.
NASM CPT, CES & PES; ACE CPT & LWMC, ACSM HFS, CSCS, CISSN
Genesis Wellness Group
Comana.fabio@gmail.com
O
2
Uptake and RER
Engage.. Ignite.. Empower..
Steady State, Oxygen Deficits and EPOC
Oxygen uptake into muscle cells increases rapidly during first few minutes of
exercise, reaching a plateau within a short time frame of 90 seconds up to 3 - 4
minutes.
! Plateau described as Steady State:
o Defined as the balance between the energy required by working muscles and
the rate of aerobic ATP production.
The rate at which one achieves steady state exercise is dependent upon:
! Training status.
! Intensity of exercise.
! Modality of exercise.
! Degree to which exercise intensity is constant.

Existing
O
2
Need
New
O
2
Need
Time Needed to
Meet New Need
Until steady state is achieved - additional energy demands met by anaerobic
pathways:
! Creates a deficiency called the Oxygen Deficit.
o Defined as the difference between total oxygen consumed during exercise
and the amount that would have been consumed had steady state been
reached immediately.
During recovery, oxygen consumption remains elevated above actual oxygen
needs for a period of time.
! Originally called Oxygen Debt - believed to be repayment of anaerobic
energy borrowed before steady state. (NOTE O
2
Debt is No Longer used)
! But O
2
utilization is bigger than oxygen deficit, implying the involvement
of other events = Excess Post-exercise Oxygen Consumption (EPOC).
Rapid Phase
Slow Phase
Recovery Begins
EPOC contains two components:
Rapid component (first 2-3 minutes up to 30 60 minutes):
! Primarily the:
o Restoration of phosphagen, reconversion of lactate.
o Reloading hemoglobin / myoglobin with O
2.
Slow component (up to 24 hours or more):
! Primarily the:
o Thermoregulation, greater respiratory demand.
o Increased metabolism due to tissue / glycogen synthesis, and repair.
o Residual hormone effects.
o Removing of accumulated CO
2
in body tissues.
High-intensity interval training (HIIT), heavy resistance training and long
duration (energy-depleting) workouts create large EPOCs.
o Can boost metabolism by average of 12 % temporarily for a few hours, but
remain elevated for 24 hours + (muscle building).
o Typically only represents 7 25 % of energy expended during workout
(~ 60 150 kcal).
o Key fuel source for EPOC = fats.

By comparison EPOC for people performing light-to-moderate activity (e.g.,
walking, light jogs) is almost 0 kcal.
Study: 10 young, well-conditioned men performing sustained, vigorous-intensity exercise 45
minutes at ~ 70% of VO
2
max (~ 85% of maximal effort)
! Total caloric expenditure = 519 kcal.
! EPOC increased for 14 hours following exercise = 190 kcal (13.6 kcal/hour), representing
37% kcal expended during exercise).
! Translated into lay terms:
o 3,500 kcal = one pound (equals 0.15 lb.)
o If performed 3x/week, 52x/year EPOC total = 29,640 kcal (8! pounds)
Reference: Knab, A.M., Shanely, A., Corbin, K.D., Jin, F., Sha, W., and Neiman, D.C., (2011). A 45-minute vigorous
exercise bout increases metabolic rate for 14 hours. Medicine and Science in Sports and Exercise, 43:16431648.
Measure of bodys O
2
consumption or utilization.
! Reflects bodys ability to deliver O
2
to
exercising muscles and extract O
2
from
capillaries for delivery to the mitochondria.
VO
2
max or maximal oxygen uptake measures
upper limit of O
2
utilization.
! Higher VO
2
score reflects greater O
2

utilization and greater capacity for physical
work.
As a Marker of Performance:
! Old standard for measuring exercise performance, but still a good
indicator of cardiorespiratory endurance and aerobic fitness.
! Better marker of health VO
2
max standards been established to
reflect an individuals level of conditioning.
Individual Differences in VO
2
:
Differs according to sex, body size, age, and is greatly influenced by the
level of aerobic training.
Heredity Gender State of
Training
Mode Physiological
Differences
Accounts for 20
30 % of VO
2
differences, 50 %
of maximal heart
rate and 70 % of
physical working
capacity
15 30 % higher
in males
(testosterone,
hemoglobin and
lean body mass).

Improves 6 20
% on average,
although greater
improvements in
de-conditioned
individuals
5 10 % higher
scores in running
activities vs.
cycling due to
greater muscle
involvement.

Enzyme activity
levels, capillary
and mitochondrial
density, gas
ventilation
efficiency, etc.).

VO
2
is generally expressed in units of volume of oxygen consumed per
unit of time.
! Volume = L or mL (1 L = 1,000 mL).
! Time = 1 minute.
VO
2
is calculated by the difference between the volume of inspired O
2
and
expired O
2
.
! Absolute VO
2
(L/min): Volume of O
2
consumed / unit of time.
o Represents total O
2
consumed by entire body, regardless of size.
o Unfair to compare scores due to differences in body size, hemoglobin
and lean body mass content.
! Relative VO
2
: (mL/kg/min): Volume of O
2
consumed / unit of time /
unit of body weight.
o Score measures oxygen consumption relative to a unit of measurement
equal on all individuals " 1 kg of body weight.

Conversions:
1 fluid oz. = 29.57 mL
8 oz. = 236.5 mL
16.9 fluid oz. = 500 mL
L / min
(O
2
consumption)
Absolute VO
2

mL / min
(O
2
consumption)
Absolute VO
2

x 1,000
3 L / min 3,000 mL /
min
body weight mL / min per Kg
or mL / Kg / min
Relative VO
2

3,000 mL / min 50 Kg
= 60 mL / Kg / min
METS
3.5 mL / Kg / min = 1 MET
60 mL / Kg / min 3.5
= 17.1 METS
Absolute VO
2
to Relative VO
2
or METS
Relative VO
2
to Absolute VO
2
or Kcal
L / min
Absolute VO
2

mL / min
Absolute VO
2

x body weight
3 L / min
60 mL / Kg / min x 50 Kg
= 3,000 mL / min
1,000
mL / Kg / min
Relative VO
2

60 mL / Kg / min
Kcal
1 L / min of O
2
consumption
= ~ 5 kcal
3 L / min x 5
= 15 kcal / min
Example:
Subject A: A female weighting 110 lb. (50 kg), is measured with an absolute
VO
2
max of 2.0 L/min.
Subject B: A male weighing 220 lb. (100 kg), is measured with an absolute
VO
2
max of 3.0 L/min.
Is it fair to conclude that Subject B is 50.0 % more fit than Subject A, based
on his greater capacity to consume oxygen?
Subject A Subject B
Absolute VO
2
(L/Min) 2.0 L/min 3.0 L/min
Absolute VO
2
(mL/min) x 1,000 2,000 mL/min 3,000 mL/min
Body weight (Kg) 50 Kg 100 Kg
Relative VO
2
(absolute body weight) 40 mL/Kg/min 30 ml/Kg/min
For Subject A: If 50 kg consumes 2,000 ml/minute, 1 kg consumes 40
ml/min.
For Subject B: If 100 kg consumes 3,000 ml/minute, 1 kg consumes
30 ml/min.
Simpler Solutions without Gas Analysis?

VO
2
max and Heart Rate Measurements
As true VO
2max
is difficult to measure, heart rate (HR) is used as HR and
VO
2
show similar relationships when plotted against workloads.
! HR is generally considered a valid method to predict VO
2
.
Simpler Solutions without Gas Analysis?
Respiratory Exchange Ration (RER)
Metabolic reaction to generate energy is represented as follows:

Fuel + Oxygen = Energy + Carbon Dioxide + Water
Differences in molecular structure between carbohydrates, fats and proteins
requires different amounts of oxygen and generates different amounts of
carbon dioxide.
Ratio of CO
2
produced to O
2
consumed provides an approximation of the fuel
utilized for energy - ratio originally called Respiratory Quotient (RQ).
! Now called RER or R.
RER / R = Quantity Carbon Dioxide produced Quantity Oxygen consumed

RER / R = VCO
2
/ VO
2

Assumption: Gas ratios measured at lungs accurately represent gas ratios in
cells.
FUEL + OXYGEN = ENERGY + CARBON DIOXIDE + WATER




Balanced Equation Example: C
6
H
12
O
6
+ 6O
2
" 36 ATP + 6CO
2



Balanced Equation Example: C
16
H
32
O
2
+ 23O
2
" 129 ATP + 16CO
2

Glucose
Fats
Carbohydrates hold a 2:1 ratio of hydrogen-to-oxygen atoms:
! Glucose: C
6
H
12
O
6
+ 6O
2
! 6CO
2
+ 6H
2
O.
! RQ = 6 6

RQ score of 1.00 indicates carbohydrate utilization.
Fats hold a 16: 1 ratio of hydrogen-to-oxygen atoms:
! Palmitic acid a 16-C fatty acid - oxidized as follows:
! C
16
H
32
O
2
+ 23O
2
! 16CO
2
+ 16H
2
O.
! RQ = 16 23

RQ = 0.69. RQ scores between 0.69 0.73 (averaging 0.70)
indicates fat utilization.
Macronutrient Contributions to Respiratory Exchange Ratio (RER) Scores
Energy % kcal % kcal
RER Kcal / L O2 Carbohydrates Fats
0.70 4.69 0.0 % 100.0 %
0.75 4.74 15.6 % 84.4 %
0.80 4.80 33.4 % 66.6 %
0.85 4.86 50.7 % 49.3 %
0.90 4.92 67.5 % 32.5 %
0.95 4.99 84.0 % 16.0 %
1.00 5.05 100.0 % 0.0 %
Which fuel yields more energy per Liter of O
2
?
Fuel Utilization Ratios:
Fuel Rest Low-intensity High-intensity
Fats 50 67 % 60 80 % 0 20 %
Carbohydrates 33 50 % 20 40 % 80 100%
Influenced by:
(1) Macronutrient intake
(2) Conditioning level.

Shift to fats represents
increased O
2
delivery v.
small energy demand.

Shift to carbohydrates
represents limitations in
O
2
delivery v. large
energy demand
Rest Low Intensity Moderate intensity High Intensity
Fuel
Utilization
100 %



50%



0%
Carbohydrate Utilization Fat Utilization
VT1 crossover point
VT2
RER
1.00



0.85



0.70
RER
Score
Daily RER derived from
a mixture of available
fuels. Average resting
RER = 0.78 - 0.84.
Assumptions
Until recently, researchers believed that ONLY carbohydrates and fats
contributed to metabolism.
! Recent research demonstrates contributions from proteins to daily
energy expenditure.
! Additionally, gas ratios at lungs DO NOT always mirror gas ratios at
cellular level.
o RQ replaced with Respiratory Exchange Ratio (RER or R) to reflect
these differences - calculated in same manner as RQ.
Protein (e.g., albumin) is oxidized as follows:
C
72
H
112
N
2
O
22
S + 77O
2
= Energy + 63CO
2
+ 38H
2
O + SO
3
+ 9CO(NH
2
)
2
(urea)
! RER = 0.818.
RQ / RER Limitations
RQ, RER or R scores are based upon the assumption that gas exchanges at
pulmonary (lung) level and at cellular level are proportional.
! While holding true during steady-state exercise, several conditions can
alter this ratio to no longer reflect cellular substrate utilization.
! CO
2
pools within the body are quite large and can be altered simply by
breathing deeply, by diet, exercise intensity or during recovery.
RER scores are skewed / can fall outside of 0.7 1.00 range under specific
conditions:
! Lactate production and clearance.
! Hemoglobin and myoglobin reloading.
! Bicarbonate regeneration.
! Lipogenesis with excessive carbohydrate intakes.
! Gluconeogenesis.
Lactic Acid Production and Clearance:
Exclusive utilization of carbohydrates during high-intensity exercise
creates RER scores of 1.00.
Anaerobic respiration = lactic acid - buffered by sodium bicarbonate
(NaHCO
3
) producing additional CO
2.
Additional CO
2
increases scores > 1.00 to 1.50.
! RQ scores are 1.00 with carbohydrates (VCO
2
/ VO
2
).
! CO
2
from metabolism and lactic acid buffering increases score > 1.00.
! This may elevate RER scores during intense exercise and up to 30 60
minutes during recovery.
RER = VCO2 / VO2
If CO
2
levels measured at lungs increase = increased RER score
Hemoglobin and Myoglobin Reloading:
During higher-intensity exercise, hemoglobin and myoglobin release
more O
2
to cells.
During recovery, these molecules must be reloaded with O
2
.
! Some O
2
breathed is not consumed by muscle cells, but used to
reload hemoglobin and myoglobin.
! Quantity of O
2
consumed (measured at lungs) does not reflect true O
2

consumption at cellular level.
Additional O
2
may decrease scores towards or < 0.70.
RER = VCO2 / VO2
If O
2
levels measured at lungs show more consumption = decreased RER score
Bicarbonate Regeneration:
During recovery after high-intensity, exhaustive exercise, blood MUST
retain some carbon dioxide produced during metabolism (in muscle cells)
to replenish depleted bicarbonate buffering system.
! Lowers measured amounts of carbon dioxide collected at lungs.
Lowered CO
2
may decrease scores towards or < 0.70.
RER = VCO2 / VO2
If CO
2
levels measured at lungs decrease = decreased RER score
Na + HCO
3
" CO
2
+ H
2
O -- In recovery we need H
2
O + CO
2
Lipogenesis with Excessive Carbohydrate Intakes:
Excess carbohydrate intakes result in lipogenesis changes resting RER
scores due to different hydrogen-to-oxygen ratios between carbohydrates
and fats.
Carbohydrates = 2:1 ratio vs. fats = 16:1 ratio.
! Lipogenesis releases this excess O
2
in the cell to modify needed ratios
for making fats.
! O
2
released in cell used for normal cell metabolism - reduces quantity
needed from inspired air (measured at the lungs).
Reduced O
2
may increase scores towards or > 1.00.
RER = VCO2 / VO2
If O
2
levels measured at lungs show less consumption = increased RER score
Gluconeogenesis
Manufacture of glucose from amino acids or glycerol requires additional
oxygen to achieve required hydrogen-to-oxygen ratio for glucose.
! Process requires additional O
2
(measured at lungs), but not metabolized
in metabolism at the cellular level.
Additional O
2
may decrease scores towards or < 0.70.
RER = VCO2 / VO2
If O
2
levels measured at lungs increase = decreased RER score
Glucose: C
6
H
12
O
6
= 2-to-1 ratio
Amino Acid Example: C
3
H
7
NO
2 =
7-to-2 ratio

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