Siva RajFounder & CEO, Revvo

siva@revvo.co, @jaravisBlog: http://hack.fitness

How I Improved my BP Via Anaerobic Interval Training

06.19.15

Turning 40 Has Consequences

J Am Coll Cardiol. 2014;64(12):1245-1253. doi:10.1016/j.jacc.2014.06.1184

Fitness & BP Are Correlated

Fitness = Capacity for Physical Effort

Units of MeasureVO2Max

METs

METs = 3.5 * VO2Max

How does Fitness Relate to BP ?

Higher Blood Pressure = Increased Vascular Resistance = Lower Stroke Volume = Lower Fitness

How to Measure Fitness

Energy Exp.(watts)

HR Monitor

Direct Method Indirect Method

VO2Max

VO2

VO2Max

HR

Wrist Based HR Monitors Fail

Switched to Chest HR Strap

11.908/26/13

My First Fitness Measurement

26-Aug

11.9

15-Nov

12.1

20-Jan

12.1

Interval Training : 30 Mins, 3x a Week

12.4

18-Feb26-Aug

11.9

15-Nov

12.1

20-Jan

12.1

28-Aug 2-Dec1-Oct

194 lbs13-Aug

184 lbs10-Oct

Anaerobic Threshold

21-Aug

197

21-Sep

190

15-Nov

196

26-Dec

218

22-Jan

211

5-Feb

270265

18-Feb

266

23-Feb

Aver

age

Pow

er (W

atts)

Switched to Anaerobic Intervals60 second intervals 30 second intervals

26-Aug

11.9

15-Nov

12.1

20-Jan

12.1

23-Feb

12.7 12.9

9-Mar

And it Worked !

12.4

18-Feb26-Aug

11.9

15-Nov

12.1

20-Jan

12.1

23-Feb

12.7 12.9

9-Mar

12.4

18-Feb

28-Aug 2-Dec 21-Feb1-Oct

194 lbs13-Aug

184 lbs10-Oct

183lbsApr

Regular Interval Training

Anaerobic Interval Training

What is the Anaerobic Threshold ?

Point at which muscles stop being able to efficiently utilize oxygen and switch to using stored glycogen

The Hacker’s Guide to Fitness

1. Accurate data – particularly heart rate

2. Measure fitness repeatedly

3. Train above the anaerobic threshold

The technology & learning lead to the creation of Revvo, a smart exercise bike See us at office hours, expo or sign-up online for a FREE fitness test

siva@revvo.co, @jaravis, http://hack.fitness