lactate threshold (lt) training is a popular method of improving high-intensity endurance performance. this point is known as the lactate threshold. lactate threshold is the point at which lactate begins to accumulate in the body. this lactate threshold is marked by a slight drop in ph (from 7.4 to about 7.2) that is thought to cause fatigue and reduce the power of muscle contractions. in the lab, lactate threshold tests are performed in a similar manner to vo2 max testing, using either a treadmill or a stationary bike. the exercise intensity is increased in periods of about four to five minutes. because lactate threshold occurs sooner than vo2 max is reached, it is often measured as a percentage of vo2 max. athletes and coaches measure the power output (usually in watts/kg) at the lactate threshold in order to design training programs.
the goal is to exercise for 30 minutes at the highest effort you can sustain and monitor your heart rate throughout the test. you will need a heart rate monitor and a stopwatch or other method to time splits. debate continues regarding the science of the lactate threshold, whether there is such a point, and the value of trying to measure it at all. to boost your lt during training and racing, you need to make sure you can exercise at a high intensity without running out of glycogen stores. this requires careful nutritional planning in both the pre-exercise meal and post-exercise meals. 2009;39(6):469-90. doi:10.2165/00007256-200939060-00003 pennington c. the exercise effect on the anaerobic threshold in response to graded exercise. effects of strength training on endurance capacity in top-level endurance athletes. a comparison of methods for estimating the lactate threshold.
at this point, the athlete is forced to back off or slow down. presumably, having a higher lactate threshold means an athlete the primary means of lactate removal include its uptake by the heart, liver, and kidneys as a metabolic fuel (brooks 1985). fartlek is a swedish word, meaning speed play. this type of training is a combination of, . lactate threshold is defined as the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. this is problematic because as a result, unbuffered acid is added to the blood, a condition that makes you feel like you have to vomit and stop right away.
lactate threshold is a widely used term in endurance sports training, yet there is still much confusion surrounding it. this in as well as to define individual training zones quite clearly, being able to do more work at lactate threshold also means maintaining a lighter pace is even easier. while your main already, from this simple definition, it should be clear why lactate threshold is an essential marker for anyone interested,
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