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 The lactate threshold has been described as a very important and necessary component of an athlete's training regimen. The level of lactate in the blood is determined by the ability of the body to break down sugars and convert them into glycogen, which provides fuel for physical activity. Your lactate threshold or level of efficiency at breaking down sugars to glycogen is determined genetically, but this can also be influenced by the training intensity and duration that you use. In recent years, many athletes have begun to realize the importance of working to raise their lactate thresholds. As a result, they have been able to significantly reduce the amount of soreness and pain that they experience when their exercise intensity and duration are too high.

One of the most effective ways to increase your lactate threshold levels is to make use of short intense workouts. These workouts can be done in as little as five minutes. You may have heard about the phenomenon of the 'plateau effect' where many runners find that their performance starts to decline after they have already reached their current fitness level. If you find yourself getting comfortable at a certain level of performance and then continuing to increase your workout intensity, then this is what is known as a 'plateau' and you are plateauing. You may find that a five-minute easy running cool-down session can be more beneficial than doing fifty minutes of high-intensity interval training.



Another method for increasing your lactate threshold levels is to make use of short warm-up sessions. A good quality warm-up session will not only raise your heart rate and begin to loosen up your muscles, but it will also help to stimulate blood flow through your body and increase the efficiency with which your muscles utilize oxygen and blood. The reason why you should warm-up is that during an intense exercise your body will produce a higher intensity level of blood and you need the increased blood flow to fuel the exercise as opposed to simply cooling down. An excellent way to prepare for your five-minute run or easy walk session is to carry a bottle of water with you and fill up one of the bottles with plain water and drink it prior to starting your workout. This will allow you to drink pure water during your run or walk session and increase the effectiveness of the oxygen and blood flow to your muscles.

Another simple way of increasing your lactate threshold levels is to incorporate interval training into your weekly program. Interval training increases your threshold by forcing your body to adapt to high levels of intensity, which in turn reduces the amount of lactic acid produced. In contrast to traditional endurance training, which consists of long continuous runs or sprints, interval training is done by short bursts of high-intensity activity such as bursts of one minute of maximum intensity or fast walking. Both types of exercises have been shown to help you increase your lactate threshold levels.

How to Increase Your Lactate Threshold Through Interval Training? The easiest way to integrate interval training into your weekly running workouts is to include it as part of your normal weekly running routine. It can be used in its place of running long steady distance or adding in some extra sessions to your weekly training. You can select a variety of interval sessions either in the morning or in the evening. An ideal interval session would include four minutes of brisk walking at a steady pace, four minutes of high intensity running or swimming followed by a quarter of an hour of low-intensity aerobic activity. If you prefer to add in more sessions, then it's possible to alter the times every week.

How to Increase Your Lactate Threshold Through Intensive Aerobic Training? Another way to kick start your effort to raise your lactate threshold levels is to participate in a set number of very intense aerobic workouts that you can manage and keep up with. These could be something simple like a twenty-minute run or a five-minute sprint. If you are just starting out with your efforts to raise your lactate threshold levels, it's advisable that you start off with these types of aerobic workouts with low intensity until you are comfortable with your stamina levels. As you become stronger and fitter during your interval sessions, you can then gradually increase the intensity of your aerobic workouts.

 

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