PNOE Cork City & Fermoy

Get Fit, Loose Weight, Improve Performance, build lean muscle or just Get a full health check so that you can be healthy as possible for as long as possible?

APC physio cork & sports clinic can test you using the most laser accurate equipment on the market to date using cardio metabolic testing.  Once the test is complete you will receive a detailed report highlighting exactly where you need to focus your attention so that you can reach your goals whatever they are.

This testing procedure provides breath by breath analysis of how your whole system works. The testing protocols will determine your resting metabolic rates and/or your metabolic demands during exercise.

The end results will astound you with the level of detail, showing you exactly where you need to focus your attention in the areas of cardio training ,resistance training and diet.

The results are broken down into the following main sections; lung function, cardiac health, metabolic efficiency, VO2 max, muscle fiber composition and how your posture affects your performance, fat burning efficiency and aerobic health.

The PNOE assessment is the GOLD standard means of testing VO2 fitness which has a direct correlation with living a long healthy life. 

 Cardiac and Pulmonary (Lung) limitations can also be identified so that you can take the proactive steps to help improve your overall health.

PNOE For Weight Loss & Nutrition

You may choose the PNOE precision diet based on your unique set of test results. The PNOE precision diet is based on the way your body is currently functioning on a metabolic level. Eg how much Fat, Carbohydrate you burn as well as your cardiac, lung and overall fitness scores will be considered in your three month weight loss or nutrition plan. The majority of successful weight loss plans require an exercise programme. The great thing about your PNOE test results is that they will show you exactly how many calories your body requires on a daily basis. Not only that it will show you exactly how much fat or carbs you use at rest and during exercise. It will also show you exactly what heart rate you burn the most fat. This is called your Fat Max Zone. This varies or everybody and if you are following the traditional, averaged out fat burning heart rate zones, then you are highly unlikely to be on point.

PNOE Bespoke Training Programme

You may choose a bespoke training programme. Each programme is carefully designed on your results taking into consideration the limitations or areas that require the most improvement for you to achieve the best results. Your PNOE test results will clearly identify any metabolic improvements that need addressing. This sounds complex and it is, but together APC physio and PNOE staff will design and provide you with a programme that will help you make those necessary changes. Typically you will see noticeable improvements after 8-12 weeks of doing a tailored training programme The PNOE exercise test results will also highlight the types of training your body requires based on your goal. Some people often do too much of one activity and are not training as smart or effectively as possible and therefore leaving performance and PB’s behind. Each exercise result will give you an exact breakdown on how much cardio, resistance training and conditioning work you should be doing and will also give you a week planner of what days you should do each activity taking rest into consideration. See the example of below.
ATHLETE

CARDIO FITNESS

This metric describes how well conditioned the heart is and if it poses a limitation to the ability to workout. The value of this metric is based upon your VO2peak as well as the trend line of the amount of oxygen your heart pumps into your body per heart beat (VO2/HR) as intensity increase. 

Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower the score of this metric. HIIT and Cardio training will improve it. The PNOE report will show you exactly how much cardio and weight training you should be doing for you to achieve your goals. 

The PNOE PRECISION TRAINING programme will give you 24/7 support with its online programme

RESPIRATORY FITNESS

This metric describes how well conditioned the lungs are and if they pose a limitation to the ability to workout. The value of this metric is based upon your VO2peak as well as the trend line of the amount of oxygen your lungs pump into your body per breathing cycle as intensity increases. 

Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower the score of this metric. HIIT and Cardio training will improve it.The PNOE report will show you exactly how much respiratory, cardio and weight training you should be doing for you to achieve your goals. APC physio & sports clinic also also provides highly specialised respiratory training protocols so that you can train your lungs to be at their very best. 

The PNOE PRECISION TRAINING programme will give you 24/7 support with its online programme 

VO2 MAX (PEAK) : This metric provides the exact capacity for your system to use Oxygen efficiently. It is a key metric and is related to both sporting performance and a healthier life

View a Sample PNOE Fitness Report

TYPE I & II MUSCLE COMPOSITION

This metric provides an estimate of the balance between Type I & II muscle fibers in the body. Type I muscle fiibers, AKA slow twitch fibers, are the types of muscles utilized during continuous activities like running or walking. They utilize fat as the primary fuel source and are energetically efficient meaning they utilize less calories when producing a given amount of movement.

Type II muscle fibers, AKA fast twitch fibers,on the other hand, are the types of muscles utilized during explosive activities like weightlifting or HIIT training. 

Type II muscle fibers utilize carbs as the primary fuel source and are energetically inefficient meaning they utilize more calories when producing a given amount of movement. Knowing what your muscle composition is will inform what way your programme is designed for you to achieve your goals. 

For example there is no point in doing loads of walking or low level cardio if your muscle composition is predominantly type. If your goal is to loose weight, your body will already be efficient at this type of activity and you will need to do far too much of it to get a result. 

BREATHING & MOBILITY

This metric describes the extent to which breathing affects strength, posture, and the likelihood of developing mobility problems. A high breathing frequency at the onset of exercise in combination with low CO2 levels during exhalation are a sign of hyperventilation. Apart from impacting cognitive capacity and ability to think clearly during physical activity, hyperventilation also causes loss of abdominal pressure which leads to loss of support in the lower

Back, which can have knock on effects . That is why breath retraining protocols are effective at improving performance and reducing musculoskeletal problems such as back and neck pain. Breathing training during exercise and resting is the most effective method to improve the score of this metric.

In APC physio cork we take this to another level using the most advanced breath training equipment for your benefit. This is ideal for people with lung function problems so that they improve which will quickly have marked effects on energy and ability to do physical tasks. For the athletic population this type of training will improve the strength and endurance of the whole respiratory system resulting in improved Oxygen delivery to the muscles, making you feel like you’ve got that 6th gear.

METABOLIC EFFICIENCY

This metric is a gauge of caloric burn during movement and whether one is burning more or less calories than the average person of the same age, gender, and weight. This metric does not provide an indication of how high or low resting metabolic rate is. The value of this metric is based on mechanical efficiency recorded during the initial stages of the exercise protocol. Caloric restriction, chronic dieting and excessive cardio training are among the most common factors that reduce the value of this metric. Strength training in combination with tailored programming specific to your scores will improve the score of this metric.

FAT BURNING EFFICIENCY

This metric is a measure of the mitochondrias’ ability to utilize oxygen and burn fat as a fuel source. Fat burning efficiency is highly correlated with cellular health. The value of this metric is based on the heart rate at which you attain maximal fat burning efficiency. Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower the score of this metric. Low to medium intensity cardio training in zones 2 and 3 will help you improve it but this varies from individual and will change as one get fitter hence the reason why regular cardio metabolic testing will give you the exact data for where your body is at that stage of your journey , be it weight loss, sports performance or improved health and well being. 

AEROBIC HEALTH

This metric is a gauge of the ability to workout at high exercise intensities, which helps burn more calories. Aerobic health is also a strong indicator of overall health and the likelihood of developing cardiovascular disease. The value of thismetric is based on VO2 peak (which is tested in the Exercise protocol). Sedentary lifestyle and lack of cardiovascular exercise or excessive weight training will lower this score. HIIT and Cardio training will improve the score of this metric. Being able to score Aerobic health is an effective way for our corporate clients to take proactive measures to encourage fitter and healthier employees.

FAT BURNING EFFICIENCY

The PNOE report will give you an easy to interpret perspective on each of these areas. The key is then to get a PNOE precision workout,  PNOE precision DIET, or the ideal combination of both the PRECISION DIET & WORKOUT programmes so that you will get the most specific programme for you. There is no guess work. All of the data from your tests will influence what type of foods you eat, how much and the exact type of training you do so that you can reach your ideal weight, boost your performance or simply become as healthy as you can be by making fully informed lifestyle changes that are guaranteed to make the difference. It is advised that you retest every 4-8 weeks depending on weight loss or sports performance goals. 

As you body adapts so too will your scores. By retesting every 4-8 weeks not only will your progress be tracked but any necessary changes can be made as your metabolism and fat burning efficiency improves, body composition changes and heart and lung function adjust 

SAMPLE REPORTS

How Much Does It Cost

Silver Package

199 Per test
  • The Resting Metabolic Rate (RMR)
  • The Active Exercise Test (AET)
  • AET & RMR Reports Explained
  • Support from Physio & Exercise Coach
Intro

Gold Package

379 Initial Test & Repeat 8-10 weeks later
  • The Resting Metabolic Rate (RMR) x 2
  • The Active Exercise Test (AET) x 2
  • AET & RMR Reports Emailed & Explained
  • Support from Physio & Exercise Coach
  • Movement Screen - with our Physios
Popular

Platinum Package

649 Initial Testing & Repeat @ 8, 16, 24 weeks
  • The Resting Metabolic Rate (RMR) x 2
  • The Active Exercise Test (AET) x 2
  • AET & RMR Reports Emailed & Explained
  • Support from Physio & Exercise Coach
  • Movement Screen - with our Physios
Sports Elite

What do I do with the information after the test?

Your test scores will tell you everything about your cardiac (heart) health, pulmonary (lung) function, fitness levels compared to people of your own age and gender.

It will also provide you with information on the precise heart rate you should exercise to burn fat efficiently, referred to as your ‘Fat Max Zone’.

 It will identify if there are any underlying cardiac or pulmonary issues such as a reduced ability for the heart to work or lungs to function for specific reasons.

The test will also provide your ‘VO2 Peak’ or often referred to as VO2 Max. This is a sign of your overall fitness and has a strong correlation with overall health and wellbeing.

Diet, Nutrition & Weight Loss Advice

If you want to pursue a diet plan for weight loss and to improve your metabolism then the ‘PNOE Precision diet’ will provide you with a bespoke nutrition plan for you to follow.

 

On completion of the information of dietary preferences and allergen considerations you will receive 24/7 online support with an expert PNOE nutritionist. You will also receive a meal by meal planner based on your dietary and  health requirements and overall goals.

 

The PNOE Precision Diet costs 179euro per month for a minimum subscription of 3 months. This will also include specific exercise advice based on how your metabolism and body works such as the exact type and amount of exercise you need to make that positive impact to your overall health and weight loss goals.

Exercise & Fitness Advice

If you really want to improve your general health scores or make some significant gains in fitness or revamp how you exercise and train then you can choose to work with us.

APC physios & strength coaches & PNOE exercise physiologist and coaches will design a customised training programme based on your training needs. Each programme will be carefully designed so that you train within the ‘exact’ heart rate zone’ for the correct amount of time to make those meaningful changes. 

The programme will consider energy systems that need to be worked, resistance training, breath training as well as structural and functional training.The end result is improved performance and PBs.

Do you want to find out more about the PNOE Assessment

Got any questions? If so, we are happy to answer them…
Send us a message below and we will be in touch with you shortly 

Get in touch below, tell us what your fitness goals are and we will be in touch with you shortly. 

FAQ'S

What if I only want one test?

This is no problem. You will be tested. Your test results will be emailed to you and explained over the phone. Should further exercise or dietary advice be advised this will be discussed as each case is unique.

What if I want to be retested at a later date?

For people who wish to be retested at a later stage to monitor how their metabolism, fitness or health scores have changed since the last day, then are the following package options so that you can save money while keeping your head in the game and focused on increasing performance

What will I get for this?

The fee includes an antibacterial air filter – costing 10 euro

On completion of each test you will receive an email copy of your results for the Resting Metabolic Test , Active test, or both depending on what you select.

Our staff will call you to brief you on how to interpret your results.

Where do I go from here?

The choice is yours.

You may decide to continue your current weight loss or fitness regimen.

If you have trouble booking online, please call us or contact us through the link below