The person involved in the case study was a 28-year-old male with a BMI of 20. The program was adapted for Target heart rate (THR) training by High-intensity Interval training-based treadmill running. The training aimed to achieve the THR in peak HR for the maximum time possible, thus improving VO2 max (Tayler et al.,; Thomas et al.,). The device used to track the Heart rate and Program data was a Fitbit Charge 2. The case study divided training into five phases, namely, the initial training phase, training phase, peak phase, weight training/detraining phase, and memory reactivation phase.
The maximum aerobic capacity or max heart rate (HR) was calculated by a formula created by Nes et al.: HRmax = 211 - (0.64 x age), which is 193 bpm. The peak zone or maximum THR to peak zone (i.e., 85% and above of the maximum aerobic capacity) is >85% of 193. The training type used was High-Intensity Interval training (HIIT). High-intensity Interval training is built upon alternating between short, high-intensity bursts of energy with slower recovery phases throughout a single workout. Initially starting with steady-state cardio, this method gradually progresses to HIIT. It starts with an initial warm-up phase followed by alternating high-intensity running and slow walking recovery bursts; lastly, there is a cool-down phase. The aerobic detraining phase was achieved by inducing weight training. The weight training work out was low to mid-intensity weight training.
The main parameters considered for evolution were the heart rate zone and graph, the number of steps per exercise session, the calories burnt, and the duration of the exercise. The conditions set for training were considered to be the timing of training and the intensity of the treadmill, including speed in km/hr and inclination. The training was done in the morning session. Before training, the subject was regularly exercising/running for 20-30 min a day for 6 months. The average foot stride was of 2.5ft. The average room temperature varied from (22 +- 2) Celsius in winter to (31 +- 3) Celsius in summer. The activity tracker data report consists of the date, time, HR graph, Calorie burn graph, step count, HR zone, etc.
This consisted of 5 km running on a treadmill within approximate 40 (+-5) min. The initial warm-up burst was 3 KM/Hr to 6 KM/Hr walk for 5-7 min. The maximum speed of highest intensity per burst was 12 KM/Hr with every burst of 1 min, and the lowest was 6 KM/Hr for a low-intensity bout with every burst of 1 min. Total High- and Low-intensity alternating bursts was on average 25-29 min. The last 2-3 min phase consisted of the cool down. As shown in Figure 1, the average step count was (5,200 +- 400) steps per exercise session, summating to an average of 5 km on the ground running. The average calorie burn was (400 +- 30) calories. The peak heart zone (85 to 100 percent of the maximum HR) maintained was 4 (+-2 min). The maximum maintained zone was the cardio zone (70 to 84 percent of your maximum heart rate). This training was varied to 4-5 days a week for nearly 7 months. The treadmill inclination varied by 2% (+-1).
After the initial training, the peak performance stage was reached. As shown in Figure 2, the average step count was 5,600 (+-500) steps per exercise session, resulting in an average of 5.5 (+-0.5) km on the ground running. The average calorie burn was 470/+-30 calories. The enhancement to VO2 Max was seen. The peak heart zone (85 to 100 percent of your maximum heart rate) that was maintained for 15 min (+-4). The maximum maintained zone was the peak heart rate zone. The cardio zone was maintained for an average 15 (+-4) min (70 to 84 percent of your maximum heart rate). All treadmill training parameters were, on average, the same as the initial phase.
After the peak performance stage was reached, the subject maintained a regular training schedule for 3-4 days a week, with a reduction in treadmill training parameters concerning the intensity of bursts, number of bursts per exercise, and high burst time duration. The main aim of the schedule was to maintain the peak heart performance achieved during training. As shown in Figure 3, the maintained VO2 Max was seen. The peak heart zone (85-100% of your maximum heart rate) maintained was 14 min (+-4). The maximum maintained zone was the peak heart rate zone. The cardio zone was maintained for an average of 16 (+-4) min (70 to 84% of your maximum heart rate).
Following continuous induction of high-intensity aerobic exercise for almost 1.5 years, remarkable weight loss (10 +- 0.5 Kg) and subsequent muscle loss was seen. So, the partial detraining from aerobic exercise and added weight training was achieved. Weight training consisted of 2 days of weight training followed by cardio training for 1 day and a following 2 days of weight training. Weight training was low to mid intensity supplemented by a protein diet with 1-1.2 gm protein per kg in the natural form. No as shown in Figure 4, peak HR zone was maintained. The maximum HR zone maintained was the fat burn zone for an average of 22 (+-10) min. Average exercise lasts for 40 min (+-5). The average step count was 2,100 (+-500) steps per exercise bout, coming to an average of 1.5 (+-0.5) km. The average calorie burned was 250/+-30 calories.
This was very important phase to be noted. After 3 months of treadmill activity of regular steady sate jogging/walking was added at a speed of 6 km/Hr for just 10 min (+-3) at the end of weight training without any HIIT or high intensity burst, the heart rate suddenly peaked to the peak HR zone. The place and the time spent on the treadmill were all similar stimuli to that used during peak HR training. There was no high inclination of increment in the speed to reach peak HR. As shown in Figure 5, even the average distance covered after 10 min on the treadmill was not more than the 1.2 km average, and that is despite the total steps taken being close to 3,000 in the whole session.
To cross verify whether this was the effect of memory reactivation, i.e., the same stimulus as time, odor, temperature, place, and equipment, four different settings were tested. First, the treadmill session was added to the first part of weight training. Second, we tested the effect of running the whole session outdoors or in a completely different environment. Third, we changed the treadmill environment by changing the complete stimulus other than that previously used. Last, we carried out reverification after a few months under the same stimulus.
In the first trial, the result was the same as with the stimulus that was used during training when added at the start of weight training instead of at the end; HR was easily raised to the peak zone. It was tested for an average of 15 min. The heart rate was triggered to reach toward the peak HR zone in just couple of minutes. During the weight training session, it varied in the fat burn zone.
As shown in Figure 6, during the second verification trial, the subject was made to run for 38 min (+-2) in an outdoor non-similar stimulus environment with HIIT-type running. Of note was the fact that the heart rate remained in the cardio and fat burn zone and did not reach the peak HR. The distance was 4.6 km, and the step count was 4,870. Looking at distance covered, the step count, and the calorie burn graph, we can see that it was similar to the training or peak phase data, but changes in the environment resulted in different HR zones, and this was after nearly 5 months of aerobic partial detraining.
As shown in Figures 7, 8, during the third verification trial, yjr subject was made to run for 12 min (+-2) in a non-similar treadmill stimulus environment with HIIT-type running during his weight training session of an average of 37 min. The location, equipment, and environment (Rasch and Born,) was changed completely. Of note was the fact that the heart rate remained in the cardio and fat burn zone and did not reach the peak HR.
In the fourth trial, the subject was weight trained in the same environment (Rasch and Born,; Van Someren et al.,; Schedlbauer et al.,) after a few days of discontinuation with the addition of cardio training at the end of session, i.e., a similar treadmill stimulus environment with slow jogging of 6 km/Hr during the weight training session with the same place, time, equipment, etc, As shown in Figure 9, the heart rate was easily raised to the peak zone. It was tested for 12 min average. Heart rate was triggered to reach the peak HR zone in just a couple of minutes.