The foundation to each element of The J TRAIN system is understanding and supporting hows and whys of what we provide. Our journey began with offering InBody testing, which has allowed us to track body composition progress as well as develop programs best suited to our clients. We are now expanding our testing protocol under the umbrella of J TRAIN Diagnostics, which will offer further testing and analysis to develop a program truly tailored for the specific needs of our clients.
It is our goal to remove any guesswork regarding your wellness journey. These tests will give us the answers and evidence-supported training protocol to best support the health and wellbeing of all our clients.
VO2 Max
VO2 MAX measures the amount of oxygen utilized during exercise, which gives you an accurate and objective measure of your current fitness level. This allows our trainers and coaches to develop specific, individualized training programs to reach your goals. Long used by pro and elite athletes, VO2 max testing truly benefits anyone looking to improve their fitness and body composition. It removes any guesswork involved in calculating training zones, enabling you to train with confidence in knowing that you are training at the exact intensity that’s scientifically proven to reach your goals, whether it’s for elite-level performance, fat loss, or general wellness.
The test starts at an easy pace, with very low resistance and intensity. The test progresses at one minute intervals on either the bike or treadmill. The test itself only lasts about 10-15 minutes, but varies from person to person as the test is over once you are no longer able to maintain your output any longer. Though this test is all about exerting and measuring maximal effort, you are really only under stress for a short period of time. We will have your data available immediately after the test is concluded.
After we determine your VO2 Max, Training Zones, and Respiratory Exchange Ratio, we design a program (strength and conditioning and/or cardiovascular performance) that is suitable for your goals and abilities.
This testing will be done with Michael Tan, personal trainer and founder of the New York City-based Domestic Elite Bike Racing Team, Good Guys Racing and Good Gals Racing. Michael has been riding and racing for 15 years and has competed in the pro field of USA CRITS as a Division 1 rider as well as competing in stage racing internationally in Europe and the Caribbean.
How to Prepare for the Test?
- No exercise within 12 hours before the test
- No food (including any gels or pre-workout supplements) within 4 hours prior to the test
- No caffeine within 4 hours prior to the test
- Do not restrict your water intake (Drink as you normally would)
- Wear comfortable clothing for either the bike or treadmill that you can move in
InBody Assessment
At J Train, understand the importance of accurate and comprehensive assessments for optimizing your fitness journey. That’s why we offer state-of-the-art Inbody scan technology to provide you with a detailed analysis of your body composition.
With our Inbody scan service, you can go beyond the numbers on a scale and gain a deeper understanding of your overall health and fitness. The scan measures key metrics such as muscle mass, body fat percentage, and water distribution, helping you track your progress and set realistic goals.
By incorporating Inbody scans into your training regimen, our experienced personal trainers can tailor your workouts and nutrition plans to meet your specific needs. Whether your goal is weight loss, muscle gain, or overall wellness, our inbody scan technology allows us to provide you with evidence-based guidance and support.
Resting Metabolic Rate
RESTING METABOLIC RATE testing eliminates any speculation regarding metabolism and daily caloric expenditure. This test will accurately evaluate what your daily energy needs are for your body in a state of complete rest. This number will be calculated with daily activity level and paired with DNA analysis (see below) to develop a meal plan tailored to your dietary needs.
During this non-invasive test, you will be lying down in a comfortable and calm environment while breathing into a tube connected to a computer. The machine will use the amount of oxygen you take in to calculate how much energy your body burns. The test will take 45 minutes to complete. We recommend bringing a book, iPad, headphones, etc. to keep you entertained and relaxed throughout the duration of the test.
How to Prepare for the Test
- No food or caffeine within 6-12 hours before the test
- No heavy training within 24 hours before the test
- Come in a relaxed state 🙂
DNA Testing
DNA testing will also be used to fully optimize training and performance, based upon specific genes and the traits associated with them. Collection and analysis of saliva DNA detects single neucleotide polymorphisms (SNPs), or genetic variations In DNA, which have previously been associated with certain health conditions or predispositions in research studies. We look at genes related to:
- Weight Loss Tendencies
- Macronutrient utilization
- Food and caffeine sensitivity
- Nutrient absorption
- Response to cardio and strength training
To further tailor your DNA program to your needs, we can also look at:
- An in-depth analysis of predispositions for nutrient absorption, which may indicate potential deficiencies or areas of nutrition to focus on
- A healthy aging program that utilizes your genetic profile to provide nutrient, food, activity, and lifestyle recommendations to keep you looking and feeling young longer
- A program specifically to optimize athletic performance, looking at areas such as risk of inflammation, injury, exercise heart rate response, or power/endurance potential
Using this information, our medical team will develop a personalized meal plan and exercise regimen based on DNA and RMR testing.
What to Expect?
Following the RMR test (same day), we will use a salivary DNA collection kit to send to a lab for analysis. Additionally, we will go through a brief questionnaire regarding your current dietary and lifestyle habits. It will take approximately three weeks for your DNA to be processed. Once we have your results, we will go through your results with you to help better understand, synthesize, and implement the data in your training and dietary program. No further preparations are required.
DNA analysis will be reviewed and communicated through further consultation with Quinn Davis and Sara Iisaka. Together, we will break down and analyze your results for further implementation in training, dietary, and lifestyle habits.
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