May 30, 2024

Exercise Economy/Efficiency for Endurance Performance | #60 ft. Shalaya Kipp, Ph.D.

1 hour 6 minutes

In this episode of the Critical Oxygen Podcast I am joined by Dr. Shalaya Kipp, to discuss exercise economy and efficiency, breathing mechanics, and the oxygen cost of breathing. In this episode we explore the differences between running and cycling economy, the impact of shoes on running economy, and the measurement of economy and efficiency using indirect calorimetry. We also touch on the importance of sex differences in physiology and the challenges of measuring efficiency in running. Dr. Kipp shares what got her interested in her research and what topics she studied for her Masters and Doctorate degrees. Overall, this conversation highlights the significance of understanding economy and efficiency in optimizing endurance performance.

TAKEWAYS

- Economy is the amount of oxygen or energy used for a given exercise intensity, while efficiency is the ratio between mechanical energy output and metabolic energy input.

- Shoes can significantly impact running economy, with prototype shoes showing a 2-6% improvement in economy.

- Measuring economy and efficiency requires indirect calorimetry, which measures oxygen consumption and carbon dioxide production.

- Heart rate response to exercise intensities can be used as an estimate of economy when direct measurement is not available.

- Breathing mechanics can impact running economy, but the body generally chooses the most metabolically optimal path for breathing during exercise.

- Respiratory muscle training may have benefits, but there is limited research on its effectiveness.

More about Dr. Shalaya Kipp

Shalaya earned her PhD from the University of British Columbia in the field of Kinesiology where her research focused on breathing mechanics during exercise with a specific interest in sex differences and aging. Prior to her doctoral studies, Shalaya completed her master’s degree in Integrative Physiology from the University of Colorado Boulder where she focused on the biomechanics and energetics of human running, including the initial studies on Nike’s 4% Vapor Fly super shoe.

Shalaya has a background as a competitive runner, specializing in the 3000m steeplechase. She is an NCAA champion, and 9 time All-American. Shalaya has represented the United States at the World Championships and Olympic Games (2012).

Currently Shalaya enjoys stroller runs with her 9-month-old daughter and 2.5-year-old son.

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Follow Phil on Instagram - https://www.instagram.com/criticalo2

Follow Shalaya on Instagram - https://www.instagram.com/shalayakipp/

Or go check out her research articles - https://scholar.google.com/citations?user=Ynw3CTEAAAAJ&hl=en

CHAPTERS

00:00 Introduction and Background

11:11 The Impact of Shoes on Running Economy

25:11 Estimating Economy Using Heart Rate

32:14 The Significance of Economy and Efficiency in Endurance Performance

44:01 The Relationship Between Tidal Volume and Ventilation

53:42 Breathing Mechanics and Placebo Studies

01:02:06 Improving Breathing Mechanics

KEYWORDS

exercise economy, efficiency, breathing mechanics, oxygen cost of breathing, running, cycling, shoes, sex differences, physiology, steeplechase, energy recycling, endurance performance, breathing mechanics, running economy, turbulent flow, ventilation, cyclists, runners, respiratory muscle training, placebo effect, men, women, cost of breathing, estrogen, plyometrics, strength training, hills, speed work intervals

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