1. T-Ware
T-Ware is a new type of analysing and follow-up system for performance and training. It's advantages include e.g. the notably improved accuracy of measurements, repeatability and the quality and quantity of feedback information when analysing maximal oxygen consumption (VO2 max) or exercise. In addition to being an excellent everyday tool from athletes to normal people and, one of its main uses will be using it as
a preventive health care centre at home.
2. VO2 max
Maximal oxygen consumption. A test measuring VO2 max is
a test where you measure the functionality and effectiveness of the cardiovascular system, the lungs, strained muscles and the systems supporting them. VO2 max is essentially the same as physical fitness.
3. Ergometer test
An ergometer test means measuring VO2 max with an arm or
a bicycle ergometer. Normally the test is performed with
a bicycle ergometer. A treadmill is also commonly used to measure exercise capacity.
4. Maximal heart rate
The highest heart rate with which an individual's heart can beat in maximal strain. The normal range of variation within the same gender and age group is about 30-40 beats/min.
5. Heart rate at rest
The lowest heart rate of an individual while resting.
The normal range of variation is about 30-90 beats/min.
6. Aerobic and anaerobic exercise
During aerobic excercise the muscles work mostly with fats and oxygen. The amount of lactic acid remains on a fair level.
During anaerobic excercise the muscles use more carbohydrates and work without oxygen. The amount of lactic acid rises steeply and the excercise is so intense that the individual can only keep it up for a few minutes before having to quit because of fatigue.
7. Lactic acid
Lactic acid is a protection mechanism in a human's system that is launched by the system's metabolism during exercise. Its utmost meaning is to prevent the heart and lungs from working over their maximal capacity. The forming of lactic acid during exercise is a normal reaction that is in no way dangerous, as isn't the fatigue and possible pain caused by it in the muscles. The tolerance against lactic acid can be increased through exercise so that one can work on the same heart rate on
a higher level of output for an extended period of time.
8. Determining the right intensity of an exercise
It is wise to define the optimal training intensity after your VO2 max and thresholds have been reliably measured.
Of course it is important to take sex, age, medication, aim etc. into consideration before starting an exercise program.
9. BMI
A widely used, simple method for analyzing excess weight.
In most cases estimating the excess weight is managed with sufficient accuracy. Though well built or big boned individuals can easily be granted the wrong classification.
10. Home activities
Home activities cover all physical activities that aren't actually classified as sports or exercise. These activities include e.g. gardening, cleaning your house, hunting, fishing etc.
11. Anaerobic threshold
A level of energy metabolism where the formation of energy changes from aerobic to anaerobic. A normal person can't work above this threshold for more than 1-2 minutes and even trained athletes can do 7 minutes at the most.
12. Aerobic threshold
The level of energy metabolism where energy is mostly produced from fats.
13. Aerobic exercise
During exercise this equals the level of exertion of about
40-60% of VO2 max. Most of the positive health effect of exercise is achieved already on this level of exercise, including decreased blood pressure, lowered weight and increased performance (especially on people with low exercise capacity)
14. Aerobic fitness exercise
During exercise this equals the level of exertion of about
60-80% of VO2 max. Exercise on this intensity effectively increases VO2 max and most of the positive effects of exercise are achieved on this level of strain.
15. Maximal aerobic exercise
During exercise this equals the level of exertion of about
80-100% of VO2 max. Exercise on this intensity increases VO2 max and anaerobic capacity very effectively, while the health effects are minor and the risk of injury grows significantly.
16. MET
Metabolic equivalent. Is a multiple of oxygen consumption in rest. 1 MET equals 3.5ml/kg/min. This is the amount of oxygen that a person needs while in rest. For example, a result of an exercise test, be it 13 METs, means the person can exceed his resting oxygen consumption 13 times. A person's maximal MET value equals his/her maximal oxygen consumption in ml (ml/kg/min); it's just expressed in different units.
