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Why it’s Good to Go For Metabolic Testing to Get the Best Results in your Training

So this week, the kind folks at Powerzeit conducted a metabolic test for me which is pretty useful as it measures your metabolic DNA and you can use the data to achieve your fitness goals faster and better. Be it losing weight, maintaining your fitness level or training specifically for a competition (eg: 5km or 42km among others), this is where science and fitness meets.

What is Metabolic Testing you may ask? (Taken from their website)


They are physiologic evaluations based on actual oxygen consumed and carbon dioxide produced for:

» Resting metabolic rate (RMR) – a measurement of calories used to maintain basic life functions such as circulatory, respiratory and brain function. RMR typically accounts for 60-75% of total energy used in a healthy person. (meaning what you burn when totally at rest)

» Exercise metabolic rate – measurements used to determine the efficiency and types of fuels used (fats or sugars) during exercise.(which refers to the below three points)

» Aerobic zone – a zone based on heart rate that tells you where you are most efficient at utilising fat as an energy source.

» Lactate threshold (LT) – a marker that determines your maximal sustainable exercise intensity during which you burn fat and sugars. Beyond the LT, anaerobic metabolism begins to take over and glucose is predominately used as an energy source.

» VO2 max – the maximum volume of oxygen that the body can consume during intense, whole-body exercise, expressed as litres per minute (L/min).

The procedure:

Me in relaxed mode needed to calculate RMR.

First, they calculate your resting metabolic rate by giving you an apparatus to breathe in and out. It is important that you are in a relaxed state of mind to get an accurate measurement.

After that is calculated, you continue on to the treadmill where you set out on an initial speed which is slowly increased so that your heart rate can be monitored and measured accordingly to the pace you are running at. This then calculates your fat burning zone, lactate threshold and VO2 max.

How it can help you:

Ever wondered why you run so much but hardly lose weight or maybe you train so much but have yet to achieve a personal best in running? Whereas others who seems to train lesser than you achieve better results in a shorter period of time?

The answer is training smart.

First you got to know what you want to achieve. By knowing what your aerobic zone and your lactate thresholds are, you can then use them to tailor your training schedules to suit your goals.

So excited now to go for my run. I was previously running above my aerobic zones but now I have learnt that I have to stay within 151 – 159 HR to achieve the best results for fat burning. That’s when my Garmin Forerunner comes in handy, haha (see review).

The Stats:
Will be using this to track my progress. So far these are my original stats:
Weight: 58.2kg
Bodyfat: 27.5%
Muscle Mass: 40kg

The Zones which I have to train in ( click and zoom to see clearly)
My VO2 Max which is considered above average, yay! But hoping to improve it.

In addition, I did my first EMS session ( see how it can help you get in shape here) on Tues:
above: Getting ready to do my EMS session.

In crunch position to tighten core

P1000851 (1)
Electrical impulses are administered to the main body parts, arms, chest, back, tummy and legs

Personalised training to ensure that your form is correct

P1000877 (1)



Let’s see how I progress for the next few weeks 🙂

If you are interested in metabolic testing or EMS, feel free to ask me for more info. Or you can also contact powerzeit for more info here

Thanks for reading! 

If you enjoyed it, I would love to hear from you guys! Share your tips or thoughts by leaving a comment or dropping me a line using the contact form or simply give me some encouragement by liking offshewent on Facebook here:)

6 thoughts on “Why it’s Good to Go For Metabolic Testing to Get the Best Results in your Training”

  1. Paleorina says:

    Ooh very interesting! I would love to do such a checkup as well. So how will you amend your training to reduce body fat?

    1. Sheryl Goh says:

      Hi babe, well now that I know what are my target heart rates, I am hoping to stick to a more structured running schedule, eg: 1 LSD, 1 interval, 1 tempo run a week coupled with the EMS sessions that is targeted to build muscle which in turns burns more fat. Previously, I was just running as and when I liked and always at a HR nearing the anaerobic zone. I find it difficult to lower my pace, quite impatient lah, but its essential training for long distance runs.. Of course, diet is super important, I can’t go around eating everything in sight just cos I upped my activity level. This is something I struggle with to be honest, as i love food and with CNY around the corner. Think it will set me back a little. 2 months is quite short to lower a huge amount of BF% i feel, would def need more time but I still intend to do my best of course 🙂 Actually i still got a lot to write but i better stop now haha.

      1. Hi to make it simpler if u have no time to test. U could follow the malfetone formula. 180 – biological age.

        That number should be the maximum heart rate to train before anaerobic zones.

        Depending on your fitness level and injuries u could add 5 or minus 5.

        So I have been running for 2 years , no injuries and quite fit. I am 30. 180-30+5=155

        I should target 155 hr during training


        1. Sheryl Goh says:

          hihi thanks for this! good to know you have no injuries 🙂

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