What is the lactate threshold?
By Gary Hoban
Balanced Triathlon Coaching Pty Ltd
After Much discussion this morning on intensity of training and what's good and not I thought i should pen this quick article
The Lactate threshold (LT) is the limit at which the lactate molecule anion begins to accumulate in the blood system of an individual. When exercising muscles create energy without oxygen, they create lactic acid which is then passed into the blood. Caused by intense exercise, the lactate threshold is commonly used by athletes and their trainers to help make improvements to exercise performance. The lactate threshold also is known as the anaerobic threshold
By Gary Hoban
Balanced Triathlon Coaching Pty Ltd
After Much discussion this morning on intensity of training and what's good and not I thought i should pen this quick article
The Lactate threshold (LT) is the limit at which the lactate molecule anion begins to accumulate in the blood system of an individual. When exercising muscles create energy without oxygen, they create lactic acid which is then passed into the blood. Caused by intense exercise, the lactate threshold is commonly used by athletes and their trainers to help make improvements to exercise performance. The lactate threshold also is known as the anaerobic threshold
A complex process, lactate builds up in the blood during exercise. As bicarbonate stores within the blood are used up, hydrogen ions created by high-intensity exercise are released into the bloodstream, resulting in the onset of blood lactate accumulation (OBLA). Lactate threshold is the point at which this process begins to occur, with the blood becoming acidified.
Lactate buildup typically is not a problem in an average exercise regime due to the removal of lactate being able to keep up with lactate creation. Competitive athletes, however, are often particularly interested in this specific limit. Measured through a ramp test – an exercise where the progressive intensity of exercise can be calculated – a small blood sample is normally taken from the fingertip or earlobe which can then be used to identify the exact point of an individual's threshold.
This can be of great use to individuals competing in endurance sports where a build up of lactic acid can be detrimental to performance, causing pain and muscle exhaustion. Knowing one's training lactate threshold is largely beneficial for athletes are able to exercise at higher intensities before their thresholds are reached and performance begins to deteriorate. Measured against the maximum oxygen consumption at high intensity training (VO2), lactate threshold is normally expressed as a percentage of VO2. For example, if an athlete attained their VO2 when running at 16 km per hour and acidification of the blood was determined to occur at 8 km per hour, then his lactate threshold would be 50 percent of VO2.
Increasing one's lactate threshold is normally done by using training methods such as interval and fartlek techniques. While fartlek allows for athletes to exercise just above and just below their threshold, interval training allows individuals to work at points far above their thresholds, with low intensity recovery times between sessions. Over time, the body usually becomes used to higher-intensity training, altering its thresholds appropriately so that athletes can work harder for longer periods of time without experiencing the effects of an increase in lactic acid.
Increasing one's lactate threshold is normally done by using training methods such as interval and fartlek techniques. While fartlek allows for athletes to exercise just above and just below their threshold, interval training allows individuals to work at points far above their thresholds, with low intensity recovery times between sessions. Over time, the body usually becomes used to higher-intensity training, altering its thresholds appropriately so that athletes can work harder for longer periods of time without experiencing the effects of an increase in lactic acid.
What is an anaerobic exercise?
An anaerobic exercise is a type of exercise where the oxygen muscles use to burn energy is depleted faster than the body can replace it. Aerobic exercise is often known to increase heart and lung strength. Anaerobic exercise, on the other hand, is known to increase muscle strength and can help a person stave off muscle fatigue in future exercises. Both aerobic and anaerobic exercises can be used in conjunction to help a person be physically fit and reach their fitness goals. It should be noted that any exercise regimen should be overseen by a doctor and should be started and concluded with a warm up and cool down period, respectively.
Aerobic processes are characterized by the presence and use of oxygen while anaerobic processes are characterized by the lack of oxygen. Therefore, an anaerobic exercise is one where oxygen is not available for use by the muscles. Instead, the muscles need to find energy from other sources, such as Adenosine Tri-Phosphate (ATP), a compound that serves to provide a supply of energy for cells. When muscles burn energy without the presence of oxygen, a byproduct called lactic acid is produced. Lactic acid contributes to muscle fatigue.
An anaerobic exercise is a type of exercise where the oxygen muscles use to burn energy is depleted faster than the body can replace it. Aerobic exercise is often known to increase heart and lung strength. Anaerobic exercise, on the other hand, is known to increase muscle strength and can help a person stave off muscle fatigue in future exercises. Both aerobic and anaerobic exercises can be used in conjunction to help a person be physically fit and reach their fitness goals. It should be noted that any exercise regimen should be overseen by a doctor and should be started and concluded with a warm up and cool down period, respectively.
Aerobic processes are characterized by the presence and use of oxygen while anaerobic processes are characterized by the lack of oxygen. Therefore, an anaerobic exercise is one where oxygen is not available for use by the muscles. Instead, the muscles need to find energy from other sources, such as Adenosine Tri-Phosphate (ATP), a compound that serves to provide a supply of energy for cells. When muscles burn energy without the presence of oxygen, a byproduct called lactic acid is produced. Lactic acid contributes to muscle fatigue.
Over time, the proper use of anaerobic exercise can lead to increased endurance. As a person continues their training regime, the body learns how to produce less lactic acid, how to continue working with higher concentrations of the acid, and how to better rid itself of the byproduct. Thus, muscle fatigue is kept at bay for longer periods of time and endurance is increased. Anaerobic exercises are also commonly used to increase muscle mass and muscle strength. This effect is important for those wanting to sculpt their bodies and for those who are looking to burn calories more efficiently.
An anaerobic exercise is often done in short, rapid bursts. Between these bursts, slower, more prolonged exercise should be done in order to allow the muscles to recover. Some examples of anaerobic exercises include weight lifting, sprinting, and hill climbing. In fact, many types of exercise can be turned into an anaerobic exercise if done quickly enough to deplete the oxygen the muscles use.
The important thing to remember before adding any exercise to your regimen, however, is to be sure you are doing it properly and that your body is able to handle the type of exertion you are undertaking. Scheduling a session with Balanced personal training or Balanced triathlon coaching would be good starting points before beginning a new exercise regime.
Are you ready to achieve your goals?
if so contact us at
www.balancedtriathloncoaching.com.au or
www.balancedpersonaltraining.net
until next week train smart
Gary Hoban
The important thing to remember before adding any exercise to your regimen, however, is to be sure you are doing it properly and that your body is able to handle the type of exertion you are undertaking. Scheduling a session with Balanced personal training or Balanced triathlon coaching would be good starting points before beginning a new exercise regime.
Are you ready to achieve your goals?
if so contact us at
www.balancedtriathloncoaching.com.au or
www.balancedpersonaltraining.net
until next week train smart
Gary Hoban
