The tests described above are designed for maximal exercise testing, but in most protocols, there is a modified or different test designed for submaximal effort.
Astrand-Rhyming Bicycle Ergometer Test
Tri-level aerobic test ...
Submaximal means the athlete works below maximum effort. In sub maximal tests, extrapolation is used to estimate maximum capacity. Examples of submaximal aerobic test are the PWC-170 test and the Queens College Step Test.
Submaximal Being less than the maximum of which an individual is capable.
Both submaximal and maximal isometric muscle actions can increase isometric strength (2,3,4) and induce muscular hypertrophy (5,6).
Rest and Submaximal Exercise.
The blood pressure is lower in children than in adults at rest and during submaximal exercise, but increases progressively during the late teens.
steady state submaximal aerobic exercise
walking speeds between 50 to 130 m/min (1.9-4.9 mph)
running at least 80 m/min (3 mph) as long as actually jogging and not walking
not holding onto hand rail ...
The most common submaximal test procedures used for testing cardiovascular fitness are:
1. Cycle tests (Åstrand test, WHO cycle test, PWC170 test)
2. Step tests (Harvard step test, Queens College step test)
Typically testosterone responses to submaximal exercise are somewhat variable and seem dependent on the duration and intensity of exercise.
Endurance events consist of many thousands of submaximal muscular contractions over an extended period of time, whereas Strength or Power training requires very few maximal or near maximal muscular contractions.
What you put in is what you get out, and submaximal intensities will yield submaximal results. The tougher the lift is, the better your body will respond.
Repetitive submaximal applications of muscular exertion (force), linear or non-linear in nature, forces your muscles to operate while in severe oxygen debt.
The most compelling evidence regarding caffeine’s usefulness is in prolonged submaximal endurance exercise.
The women in the study also completed a continuous submaximal cycling test that covered three work stages: two 6-minute work stages below anaerobic threshold and one above anaerobic threshold performed to exhaustion.
In a recent study, eight males performed two 30-minute submaximal cycle ergometer exercise bouts-one at 40% of maximal oxygen consumption (VO2max) and one at 60% VO2max (Yamashita et al. 2006).
Lower heart rate and blood pressure at any level of submaximal exercise
Increased threshold for lactic acid accumulation
Lower resting systolic and diastolic blood pressure in people with high blood pressure ...
This means lift your submaximal weights with maximal force. Force = Mass X Acceleration; highest amounts of force happen at submaximal weights. This will help you eliminate sticking points and rid yourself of neural inhibitions.
Glycogen sparing does occur after caffeine ingestion (5-9mg per kg/bw) in the early stages of submaximal exercise; however this cannot be conclusively attributed to caffeine's ability elevate the fat availability for use within the skeletal muscle.
Increased VO2, VE , and HR during submaximal work
Decreased lactate response
Increased basal metabolic rate
Sleep and eating disorders
Headaches, gastrointestinal distress
Muscle soreness and damage ...
Caffeine increases endurance during prolonged submaximal activity by increasing blood epinephrine (adrenaline) levels, thereby allowing fat cells to break down more readily during aerobic activity.
5) Goto et al. (2007). Effects of resistance exercise on lipolysis during subsequent submaximal exercise, Medicine and Science in Sports and Exercise, 39(2), 308-315.
Keytel LR, Goedecke JH, Noakes TD, Hiiloskorpi H, Laukkanen R, van der Merwe L, Lambert EV. Prediction of energy expenditure from heart rate monitoring during submaximal exercise. J Sports Sci. 2005 Mar;23(3):289-97. PubMed PMID: 15966347.
Entertainment / Bowling / Aerobic Exercise: Exercise utilizing oxygen and body fats as the main energy source. Endurance in nature and usually at submaximal levels. MORE
Isotonic Exercise ...
In a clinical setting, your HRmax can be tested using a stress test, usually done on a treadmill. If you are out of shape or the regular stress test cannot be administered, you can do a submaximal test to measure HR max as well.
See also: Exercise, Fitness, Health, Muscle, Endurance