Apr 18, 2021 | What's New

Version 2.1.1 – The Do Panel

By Rodrigo Fava Neto

This version is the Premiere of version 2, and its brand is the beginning of a more complete process of self-knowledge and improvement. Until then we could check it out, but now we can start planning, and developing our fitness, health and quality of life with Moetives.  Here we talk about the Do Panel, and in another article we cover the Plan Panel.

approx. 3 minutes reading

The Do Panel is the space where we have the description of the next training session scheduled. From the training session we have the possibility to start the training execution in a guided way.

 

Understanding the Training Session

Simply put, the training session is a list of activities to be performed in sequence. The list can be, for example, a single activity, just like an easy run for 30 minutes.

In view of this example, we already realize that each activity has a volume, be it time, or number of repetitions, or distance. Another activity information is the modality of the proposed exercise. And the third is intensity, whose hint is in the name: easy, moderate, … but it also appears on a numerical scale from 0 to 10 RPE (Ratio of Perceived Exertion).

Key Concept: RPE – Rate of Perceived Exertion

As its name suggests, it is a self-assessment, on a scale of 0 to 10, of the effort level of an activity. Since 0 means effortless, and 10 represents our maximum effort, which can only be sustained for a few minutes. Developed by Borg, it is a well accepted method for monitoring athletes’ training.

 

With this understanding of each activity, we can start training. So from here we will jump to the screen that appears when we start guided training. Then we come back with more details of the training session.

Training Guide

When we start the activity, the training guide appears. It can be very useful when our training session has more than one activity.

When the session has only one activity, in most cases, we only need a stopwatch. But when we have more than one activity in the session, it proves its worth.

It informs us of the current activity, how much time is left for the next activity, counts down when it is close to the exchange, and exchanges the information for us. This information is also vocalized, so we can put the phone in our pocket, continue with our activities, while we receive the instructions by audio.

Tip

Using the training guide, on treadmill runs, or stationary bike, with varying intensity, gives a new dynamic to the training session.

Advancing the Understanding of the Training Session, Lactate Threshold

Each activity receives a square with the color of the training zone from 1 to 3. These 3 zones are related to a change in behavior that occurs in our body during the execution of physical activity.

When we feel a burning of the muscles during exercise, it is because the concentration of lactic acid is high. And there are 2 moments where the change occurs, which defines the limit between the 3 zones.

Before proceeding to the 3 zones, note that the training sessions also have the information of the training zones. To the right of the title of the training session we have a pizza with the intensity distribution of that training. And below the activities we have a graph with the intensity over time.

 

  Zone 1   – The Aerobic Zone

It goes up to 4 rpe, up to 65% of maximum heart rate. Before any threshold, the concentration of lactic acid grows linearly with the intensity of the exercise.

Good for resistance conditioning, active recovery, technique development.

  Zone 2   – The Anaerobic Zone

It ranges from 5 rpe to 7 rpe, from 66% to 85% of maximum heart rate. From Limit 1 (LT1), the concentration of lactic acid begins to increase in a non-linear manner with the intensity of the exercise, but the body is still able to remove it.

Good for specific training, validate your speed and race time.

  Zone 3  – The High Intensity Zone

It ranges from 8 rpe to 10 rpe, from 86% to 100% of maximum heart rate. It starts from limit 2 (LT2), and therefore above the lactate threshold. Concentration reaches a point where the body is unable to remove lactic acid at the same rate as it is produced. Consequently, we are not able to sustain the intensity for long.

Good for interval training of speed and strength.

What is this information for?

As we see the training zones within the training, we begin to better understand the proposal, we seek a better understanding of our body, and participate proactively in the training plan.

Sometimes we wanted to change one training session for another, we were angry with the trainer, but with a better understanding of the training session we come to understand which changes are compatible, or not. Or when we realize that we are fatigued, we have a better reference to reduce the intensity. Just to name a few examples.

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Lastly

When the goal is health, any development of physical activity within our limits counts. Our quest is to encourage, make flexible, make it as pleasant and instructive as possible. So everyone can use it.

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