Summer Soccer Training Packet - Day 42

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Caloric Balance and Heart Rate

Caloric Balance

The concept of caloric balance is fundamental to weight management and body composition. Here are the three key principles of caloric balance:

Caloric Deficit: Lose Weight (Muscle and Fat)

When you burn more calories than you consume, your body is in a caloric deficit. This results in weight loss, which can include both muscle and fat. Creating a caloric deficit is essential for losing excess body weight.

Caloric Maintenance: Maintain Weight

When you burn the same number of calories as you consume, your body is in caloric balance or maintenance. This means you are likely to maintain your current weight, as your energy intake matches your energy expenditure.

Caloric Surplus: Gain Weight (Muscle and Fat)

When you consume more calories than you burn, your body is in a caloric surplus. This leads to weight gain, which can include both muscle and fat. A caloric surplus is necessary for building muscle mass when combined with resistance training.

To build muscle, add a surplus of 250-500 calories to your Total Daily Energy Expenditure (TDEE). This range allows for muscle growth without excessive fat gain. For example, if your TDEE is 2500 calories, aim for a daily intake of 2750-3000 calories.

VO2 Max

VO2 Max

VO2 max, or maximal oxygen uptake, is a measure of the maximum amount of oxygen a person can utilize during intense exercise. It is an important indicator of cardiovascular fitness and aerobic endurance, which are crucial for soccer players. Soccer is a sport that demands high levels of stamina and endurance, as players need to sustain prolonged periods of running, sprinting, and other high-intensity activities throughout a match.

The VO2 max of a soccer player can significantly impact their performance on the field. Higher VO2 max levels indicate a greater capacity for aerobic energy production, allowing players to maintain higher intensities for longer durations. This can translate to better overall performance, quicker recovery between sprints, and the ability to sustain high levels of play during the entire match. Elite soccer players typically have VO2 max values ranging from 55 to 70 ml/kg/min, while recreational players may have lower values.

How to Find Your Maximum Heart Rate

Understanding Maximum Heart Rate

Your Maximum Heart Rate (MHR) is the highest number of beats per minute (bpm) your heart can achieve during maximum physical exertion. Knowing your MHR can help you set training zones and optimize your workouts. There are several methods to estimate or measure your MHR.

Methods to Find Your Maximum Heart Rate

Heart Rate Zones for Training

Heart rate is another critical factor in soccer, as it reflects the body's response to physical activity. Monitoring heart rate can help soccer players understand their fitness levels, training intensity, and recovery status. During a soccer match, players' heart rates can vary significantly, often reaching between 85% to 90% of their maximum heart rate during high-intensity periods.

Understanding Heart Rate Zones

Heart rate zones are specific ranges of heartbeats per minute (bpm) that represent different levels of exercise intensity. Training within these zones can help optimize your workouts by targeting different aspects of fitness, such as endurance, fat burning, and anaerobic capacity. Here are the five primary heart rate zones:

Zone 1: Warm-Up (50-60% of Maximum Heart Rate)

This zone is used for warming up and cooling down. It's a low-intensity zone that helps prepare your body for exercise and aids in recovery. Training in this zone can improve overall health and help your body recover faster.

Zone 2: Fat-Burning (60-70% of Maximum Heart Rate)

In this zone, your body primarily uses fat as a fuel source. It's an effective zone for weight loss and improving aerobic capacity. Training in Zone 2 helps build endurance and increases the efficiency of the cardiovascular system.

Zone 3: Aerobic (70-80% of Maximum Heart Rate)

This zone improves cardiovascular and respiratory efficiency. It's a moderate-intensity zone where carbohydrates become the primary fuel source. Training in Zone 3 enhances endurance and overall aerobic fitness.

Zone 4: Anaerobic (80-90% of Maximum Heart Rate)

In this high-intensity zone, your body starts to use anaerobic energy systems. It's effective for improving speed, power, and anaerobic capacity. Training in Zone 4 helps increase lactate threshold, allowing you to sustain higher intensities for longer periods.

Zone 5: Red-Line (90-100% of Maximum Heart Rate)

This zone is the maximum effort zone and can only be sustained for short periods. Training in Zone 5 improves maximal performance and speed. It's typically used for interval training and short bursts of intense activity.

Calories Burned per Minute by Heart Rate Zone

The number of calories burned per minute varies based on the intensity of exercise, which can be measured by heart rate zones. Below is an estimate of calories burned per minute for each heart rate zone:

Heart Rate Zones and Estimated Calories Burned

How to Find Your Basal Metabolic Rate (BMR)

What is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic physiological functions while at rest, such as breathing, circulation, and cell production. Knowing your BMR can help you understand how many calories you need to maintain, lose, or gain weight.

Calculating Your BMR

There are several equations to estimate your BMR, but the Harris-Benedict Equation is one of the most commonly used methods. It takes into account your age, sex, weight, and height.

Harris-Benedict Equation

The Harris-Benedict Equation differs for men and women:

For Men

The formula for men is:

• BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

For Women

The formula for women is:

• BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Steps to Calculate Your BMR

Follow these steps to calculate your BMR:

Step 1: Convert Weight to Kilograms

If your weight is in pounds, convert it to kilograms:

• Weight in kg = Weight in lbs / 2.20462

Step 2: Convert Height to Centimeters

If your height is in inches, convert it to centimeters:

• Height in cm = Height in inches × 2.54

Step 3: Plug Your Values into the Formula

Use the appropriate formula for your sex and plug in your weight in kilograms, height in centimeters, and age in years.

Example Calculation

Let's calculate the BMR for a 30-year-old woman who weighs 150 lbs (68 kg) and is 5'5" tall (165 cm):

• Convert weight: 150 lbs / 2.20462 = 68 kg
• Convert height: 65 inches × 2.54 = 165 cm
• Use the formula: BMR = 447.593 + (9.247 × 68) + (3.098 × 165) - (4.330 × 30)
• Calculate: BMR = 447.593 + 629.796 + 511.17 - 129.9 = 1458.659 calories/day

This Weeks Menu

This week we changed it up a little with some new recipies for you to use if you would like:

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Journal Entry #42: Find the nutritional values of the food and drink you ate yesterday. Using the 3 methods above (Age-Based Formula, Karvonen Formula and Field Test) find your Maximum Heart Rate (MHR). Write in your journal what you weight goals are, dont take this as a "I need to lose weight" but more of a fitness exercise. For example, I lost 109 lbs the last few months, that is too much because I also lost muscle mass, so now I’m bring my calorie intake up while working on protein to get mass back, but I’m not eating sugar and bad fats to the weight I put on is going to be “healthy”. If you want to lose fat or think you need to lose weight (you know how you feel) then you need to use more energy then you eat. If you weight is good and you want to maintain that is also great!