Windows of Trainability Training Zones Functional State

 

WINDOWS OF TRAINABILITY

Windows of Trainability represents an innovative approach to athlete preparation, one that can be easily integrated into any system of training without imposing radical changes on a coach’s existing methodology. Omegawave’s approach centers on the concept that the amount of the load should not be the primary focus of the training process, but rather the timing of when the load is applied.

Synthesizing the extensive experience of leading coaches with multi-disciplinary scientific knowledge and research, Omegawave incorporated the Windows of Trainability™ approach into the Coach product in order to better analyze and predict how an athlete’s body adapts to training stimuli.

Utilizing the Windows of Trainability approach will allow for the optimization of the athlete’s training process by addressing and providing comprehensive answers to the fundamental dilemmas of coaching: 

• Is the athlete ready for another workout, and at what volume and intensity?
• Which physical qualities – endurance, speed & power, strength, or coordination & skill –should be developed to produce the greatest training?
• How can the training process be optimized to achieve the best results in the shortest period of time and with the least amount of physiological cost?

 

TRAINING ZONES

Heart rate zone – a range determined by the frequency of cardiac contractions that indicates which energy system is primarily responsible for energy production at a specific moment in time.

The heart rate training zones that are colored green can be developed during today’s training session. Any of the open heart rate training zones may be chosen to match your training plan for the day.

 

FUNCTIONAL STATE

Overall – The current functional state of an athlete that determines the ability to effectively achieve their performance potential.

CNS – The level of activation and intensity of functioning at a specific moment in time.

Cardiac – The level of functioning and tension of the cardiac system at a specific moment in time.

 

System Readiness Stress Resting Heart Rate Autonomic Balance Parameters

 

 

System Readiness

The amount of tension and intensity of functioning of the cardiac system at a specific moment in time.

Guidance:

The functional state of the cardiac system reflects the current integrated response of the multi-level system that regulates cardiac function in the process of adapting to training loads.

The role of the cardiac system is to form critical and useful adaptations that lead to an improved trained-state of the athlete. The level of the functional state is an indicator of the cardiac system’s capability to perform this role. From the assessment, the levels of stress, adaptation reserves, and the recovery pattern are identified – reflecting an accurate picture of it’s Readiness for training loads.

 

Stress

Description:

The amount of tension in the cardiac system in response to physical and mental loads.

Guidance:

A key component in managing the training process is to monitor the effect of prescribed doses of stress in the cardiac system over time. The level of stress in the cardiac system determines its readiness for upcoming training loads. A state of excessive stress (fatigue) in the cardiac system can be caused by prolonged and improper management of training loads.

In order to identify a state of excessive fatigue, Omegawave quantifies the level of stress in the cardiac system on a scale of 1 to 7; 1 being very low tension and 7 being very high tension. With this information, training and recovery activities can be customized to the needs of the athlete.

Causes of excessive stress include: 

• Prolonged physical and mental loads
• Inadequate recovery
• Unbalanced and irregular meals
• Unbalanced ratio between work and rest 
• Poor environmental conditions

Consequences of unmanaged stress include: 

• Decreased adaptation reserves of the cardiac system
• Unpredictable training effect
• Onset of chronic stress
• Onset of overtraining
• Onset of illness and injury
• Decreased work capacity and performance results

Excessive stress can be avoided by: 

• Proper selection and application of physical and mental loads with sufficient recovery
• Balanced and regular meals
• Balanced ratio between work and rest
• Improved environmental conditions

Positive results of proper stress management: 

• Control of the training process
• Reduced likelihood of excessive stress
• Increased work capacity and performance results
• Reduced likelihood of overtraining
• Reduced risk of illness and injury

 

Resting Heart Rate

Description:

Resting heart rate (RHR) varies from 60 to 90 bpm for normal individuals. A lower RHR can be an indicator of better cardiac efficiency. Measured in beats per minute.

Guidance:

An integrative physiological indicator of the functional state of the cardiac system. The norm for untrained individuals is between 60-90 bpm; known as normocardia. Under adverse conditions (i.e. illness, chronic excessive exercise, etc.) the RHR may rise significantly, up to 100 bpm or more; known as tachycardia. Trained individuals, particularly those involved in endurance sports, can experience a RHR of below 60 bpm; known as bradycardia. This is a normal result and is brought on by adaptive responses resulting in a high vagal tone.

 

Autonomic Balance – Parasympathetic Nervous System (PSNS)

Description:

Illustrates the current autonomic balance status of the parasympathetic part of the autonomic nervous system (ANS).

From a global (whole-body) perspective, the ANS is responsible for maintaining the body’s homeostatic environment. The PSNS is part of the ANS and it is also referred to as the “rest and digest”-system helping to restore and to recover the body from any given stressor. The PSNS decreases cardiac output and heart rate, down-regulates hormonal stress responses and increases the HRV.

Both, the PSNS and the sympathetic nervous system (SNS), function antagonistically. Normal functioning of the ANS is achieved when the parasympathetic and sympathetic branches are working in unison in an optimal manner. Such functioning reflects effective regulation of cardiac activity and an ideal situation for the body to adapt to its environment.

Guidance:

Observe the autonomic balance as a whole and take both systems, PSNS and SNS, into account. To maintain good health and a proper reaction of the body towards stress, both systems, the PSNS and the SNS, have to work in balance. Distinguish between acute and long-term states, i.e., is it a normal process of training and recovery or continuous state that also limits performance.

An excessive increase or decrease in the activity of the parasympathetic or sympathetic branch illustrates a disruption to the natural balance of the system and increases the level of tension in the regulatory systems that are responsible for adaptation. The cost of physiological adaptation is increased, which leads to a higher risk of overtraining and overuse.

Example:

If the HRV is too high, it expresses dominance of the parasympathetic system, and/or under-activity of the sympathetic system.

This is a common response to e.g., aerobic training with a low intensity and high volume, mainly found in aerobic/endurance sports. If this situation continues, it could lead to parasympathetic overtraining meaning the athlete has a high HRV, a low heart rate, and recovers quickly, but has difficulties in performing well at high intensities.

 

Autonomic Balance – Sympathetic Nervous System (SNS)

Description:

Illustrates the current autonomic balance status of the sympathetic part of the autonomic nervous system (ANS).

From a global (whole-body) perspective, the ANS is responsible for maintaining the body’s homeostatic environment. The SNS is part of the ANS and it is also referred to as the “fight and flight”-system increasing in activity in response to stress. The SNS increases cardiac output and hormonal stress responses and decreases the HRV – the heart rate becomes more rigid.

Both, the SNS and the parasympathetic nervous system (PSNS), function antagonistically. Normal functioning of the ANS is achieved when the parasympathetic and sympathetic branches are working in unison in an optimal manner. Such functioning reflects effective regulation of cardiac activity and an ideal situation for the body to adapt to its environment.

Guidance:

Observe the autonomic balance as a whole and take both systems, PSNS and SNS, into account. To maintain good health and a proper reaction of the body towards stress, both systems, the PSNS and the SNS, have to work in balance. Distinguish between acute and long-term states, i.e., normal process of training and recovery or continuous state that also limits performance.

An excessive increase or decrease in the activity of the parasympathetic or sympathetic branch illustrates a disruption to the natural balance of the system and increases the level of tension in the regulatory systems that are responsible for adaptation. The cost of physiological adaptation is increased, which leads to a higher risk of overtraining and overuse.

Example:

If the HRV is too low, it can be an expression of sympathetic overactivity and/or parasympathetic (vagal) underactivity.

This is a normal response to any kind of training, but the athlete should return to their baseline within a couple of hours (and certainly after a good night’s sleep). If the state continues over an extended period of time, this could be a sign of overstrain – and, if continued, could lead to sympathetic overtraining. This phenomenon is more common with power/speed/strength athletes.

 

Parameters:

Parasympathetic activity

Indicates the current activation level of the parasympathetic nervous system’s regulation of the cardiac system, which serves to maintain homeostasis and restore the functionality of the body after load.

If you find yourself in an excessively activated state (the index value is above the upper end of the norm), you could try several means to bring you back to the norm, some of which are:

• Active intervention: 
  • Decrease (aerobic) training volume significantly
  • Engage in exercises and activities that stimulate your body
• Passive intervention: 
  • Contrast showers – alternate between hot and cold water
  • Sauna at medium temperatures, alternated with short, cold showers
  • Intensive massage
  • Mental training such as biofeedback, breathing, visualization, etc.
  • Work on weaknesses, for example feet muscles or core, or stretch tightened muscles and engage in other kinds of therapy. An ideal recovery environment for this state is any stimulative place, such as the seaside or the beach (wind, waves, birds etc.)
• Nutrition:
  • Eat acidifying foods (i.e. cheese, meat, eggs)
  • Increase protein intake to at least 1.5 grams/ kg bodyweight
  • Vitamins (C and group B)

Sympathetic activity

Indicates the current activation level of the sympathetic nervous system’s regulation of the cardiac system.

If you find yourself in an excessively activated state (the index value is above the upper end of the norm), you could try several means to bring you back to the norm, some of which are:

• Active intervention:  
  • Decrease: high-intensity training loads (such as speed work, explosive exercises, power training, weights, high lactate work, etc.)  
  • Increase: low-intensity-aerobic training loads: 
    • Light and rhythmical exercises such as stretching or yoga for 20 mins
    • Low HR (<130 bpm) aerobic training for 20-30 mins, preferably of a low-impact kind: swimming (15-20 mins), rowing, cycling or running on a soft surface (i.e. grass or sand) in a park or forest area
    • Change the environment, e.g. light walking in silence in a forest, etc.
    • Exercises conducted in the form of fun – KNOW YOUR ENVIRONMENT
  • Passive intervention
    • Massage therapy – long, slow strokes (effleurage)
    • Sleep: improve length but particularly quality
    • Cold showers in the morning and brisk toweling
    • Warm baths: 95-99 °F / 35-37 °C for 15-20 mins, but no sauna
    • Abdominal breathing: up to 4-6 breathing cycles per minute
    • Use biofeedback: relaxing in general, respiration, heart rate and/or HRV
    • Moderate UV irradiations, but avoid intense sun.
    • Warm baths (91-99 °F / 33-37 °C) with Valerian or Potassium Bromide
  • Nutrition & supplementation
    • Stimulate appetite through alkaline foods (i.e. dairy, fruit, fresh vegetables)
    • Avoid stimulatory substances (i.e. coffee, etc.)
    • Hydration – increase water intake by 1 liter
    • Increase carbohydrate intake by 10%
    • Supplementation: Omega-3 and magnesium help to increase HRV. Increase intake of vitamins (A, B and C group)
    • Sedatives and soporifics may be prescribed
    • Valerian root
  • Mental conditioning
    • Meditation
    • Mindfulness based stress reduction
    • “Strength training” for the brain, improves amygdala function
  • Climatic therapy
    • Moderate ultraviolet irradiation
    • A stay in the mountains

Level of tension

The level of tension in the cardiac system in response to physical and mental loads reflects the level of centralization of heart rhythm regulation. Centralization involves increased involvement of central levels of regulation and a decreased level of autonomic regulation of heart rhythm.

The Tension index tends to rise when sympathetic activation increases and conversely it tends to decrease when parasympathetic activation increases.

Aperiodic influences

Reflects the level of random and aperiodic activity that influences heart rhythm. Slow waves reflect activation of the central circuit and a predominance of activity in the cardio-stimulatory center (which is part of the medulla). Over-trained athletes for example, express slow waves in a significant manner.

The parameter serves as the first indicator of future problems. In other words, if this is outside the norm but the rest of the cardiac parameters are still within their norms, we know that the biological cost of adaptation is starting to increase, and if the training approach is not modified, the cardiac system’s state can worsen.

Aspirate waves

Reflects the level of automatization of heart rhythm regulation. Automatization involves a predominance of autonomic regulation and a decreased responsibility of central levels of regulation.

An increase of breathing influence above the norm indicates that the central contour of regulation is not active enough in the regulation of the cardiac system. For the coach this serves as the first indicator that training volume should be reduced. However, if every other index is still within the norm, no drastic training changes should be made just because this index is outside the norm. Rather it should be considered as the first red flag. Only until other indices start showing values outside the norms, should immediate changes to training be implemented.

On the other hand, if this parameter is below the norm, the intensity of training should be reduced or at least monitored carefully.

CNS Readiness DC Potential Stabilization Time Curve ShapeBrain Activity Balance

 

Central Nervous System (CNS) Readiness

Description:

The level of activation and intensity of functioning at a specific moment in time.

Guidance:

A comprehensive indicator of the current state of the CNS presented on a scale of 1 to 7; 1 being a very poor state of Readiness and 7 being an excellent state of Readiness. The current state of the CNS determines its ability to effectively regulate the functions of the body in order to achieve useful adaptive results from training.

To assess the functional state of the CNS, Omegawave utilizes the Direct Current Potential method to record and analyze the super slow bioelectric activity of the athlete’s brain. The behavior of this activity over the course of a 4-minute assessment taken at rest indicates the Readiness of the CNS to regulate bodily functions.

More specifically, the assessment identifies the quality of adaptations, and the stability and Readiness of the CNS for upcoming training loads.

 

DC Potential

Description:

The current activation level of the frontal brain systems that comprise the integrative center. Measured in millivolts.

Guidance:

Based upon psychophysiological characteristics, DC Potential (Direct Current Potential) of the brain can be categorised into the following zones:

Increased zone of DC Potential at rest (above the green zone)

• Increased alertness and mental activation
• Psycho-emotional tension and/or instability
• Suboptimal functioning of central brain mechanisms due to a high state of tension in the process of regulating the transition from active wakefulness to operational rest
• Low adaptive capacity of the body
• Limited cognitive activity and decreased learning ability
• Inappropriate reactions to certain physical, mental, social or other stimuli
• Low stress resistance

Optimal zone of DC Potential at rest (the green zone)

• Optimal level of wakefulness and mental activation
• Optimal, balanced, steady state of central brain mechanisms regulating the level of active wakefulness and operative rest
• Higher adaptive capacity of the body
• High productivity of cognitive activity and a high ability to learn
• Adequate response to any external influence: physical, mental, social and others
• High stress resistance
• The ability to spontaneously relax during the transition from a state of active wakefulness to a state of operational rest
• Psycho-emotional stability

Reduced zone of DC Potential at rest (below the green zone)

• Decreased alertness and mental activation
• Suboptimal functioning of central brain mechanisms due to a state of exhaustion (of varying intensities) in the process of regulating the transition from active wakefulness to operational rest
• Limited adaptive capacity of the body
• Reduced efficiency of cognitive activity and decreased learning ability
• Reduced adaptive reserves of the body
• Inappropriate reactions to certain physical, mental, social or other stimuli
• Reduced stress resistance
• Psycho-emotional instability

To properly incorporate the use of DC Potential into a training plan, it is crucial to manage training loads in a way that allows the athlete to remain within the optimal zone. The athlete should not maintain measurements in a reduced or increased zone of DC Potential for extended periods of time. The optimal zone of DC Potential at rest reflects the most favourable time to apply training loads.

 

Stabilization Time

The stabilization time reflects the quality of the CNS recovery. This indicator shows how quickly the athlete is able to transition from a state of active wakefulness to the state of operative rest. Optimal stabilization time occurs within 2-3 minutes.

 

Curve Shape

The curve shape of the DC Potential is analyzed, and multiple factors are taken into consideration. The optimal shape of the curve should show a smooth transition from a higher initial value (active wakefulness) to a lower stabilization value (operational rest). The degree of differences between the initial DC potential value, amplitude after stabilization and the quality of the curve transition (e.g., inverted or fluctuating) can influence the results.

 

Brain Activity Balance

Based on the analysis of the DC Potential Curve, this visual indicator displays the current state or balance level of the athlete’s brain activity.

A hypoactive state of the athlete’s brain activity could be a sign of an asthenic condition with physical weakness and loss of strength due to exhaustion. A hyperactive state could be an indication of increased stress of the regulatory mechanisms of the body or possible psycho-emotional stress.