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Lactic Acid Friend or Foe?
by Ella McGrath in the Exercise Section
Lactic acid is responsible for the burn, right?
For years this has been a common belief of fitness professionals,
enthusiasts and exercise scientists. But, latest research has just proven
that this belief is a myth. Let's explain some terms first. Lactic Acid
is a liquid produced in muscles during anaerobic training. Anaerobic
training is training that you would describe as fairly intense. It is
when glycogen (stored carbohydrate) is used as the main energy source
for the body rather than oxygen. What about the term lactate threshold?
At rest and under steady-state exercise conditions, there is a balance
between blood lactate production and blood lactate removal (Brooks 2000).
The lactate threshold refers to the intensity of exercise at which there
is an abrupt increase in blood lactate levels.
What was thought. Fitness professionals have traditionally
linked lactic acid or 'the burn' with an inability to continue an intensive
exercise bout at a given intensity. Although the conditions within the
exerciser's muscle cells have shifted towards acidosis, lactate production
itself does not directly create the discomfort (acidosis) experienced
at higher intensities of exercise.
What is now known. It is actually something else (the
proton (H+) accumulation,) that results in acidosis. It occurs at the
same time as lactate production. This acidosis impairs muscle contraction,
and leads to the 'burn' and associated weariness. Interestingly, the
lactate is actually produced to get rid of the 'burn' (ie. neutralize'
the exerciser's muscle acidic environment) (Robergs, Ghiasvand, Parker
2004).
What does this mean for my training? Lactate threshold
is the most important determinant of success in endurance-related activities
and events, therefore it's improvement is the main goal of endurance
training programs. By performing lactate threshold training, you are
also directly increasing the calories you burn during this type of exercise
program. This type of training is also highly recommended to enhance
weight loss and weight management.
Research has indicated that training programs that are
a combination of high volume, maximal steady-state, and interval workouts
have the most pronounced effect on lactate threshold improvement (Roberts
& Robergs 1997, Weltman 1995). What does this mean?
High Volume Training Initially, the best way to improve
your lactate threshold levels is to increase your training volume, regardless
of the cardiovascular mode of exercise. Increased training volume should
be gradual and in the order of approximately 10-20% per week (Bompa
1999). Mix up the total time per session of cardiovascular exercise
throughout the week. The minimum bout of cardiovascular exercise should
be 10 minutes in duration.
Maximal Steady-State Training Training at the lactate
threshold corresponds to feelings of 'somewhat hard' and 'hard' (Weltman
1995). Collectively, these sessions should consist of no more than 10%
of the total weekly volume (Foran 2001)
Interval Training above the Lactate Threshold Interval
training workouts are high-intensity training sessions performed for
short durations of time at intensities above the lactate threshold.
To improve endurance, the total interval training workout time should
not exceed 10% of weekly training volume. Avoid scheduling the interval
training workouts and maximal steady-state exercise sessions in back-to-back
workouts.
Why not train like professionals such as Lance Armstrong,
and add some Lactate Threshold training into your programme. For further
advice, contact 6 degrees. This article was based on a seminar at Filex
2005 Sydney (International Health and Fitness Convention) given by Doctor
Lenny Kravitz, who interestingly was Richard Simmons exercise scientist
in earlier days. Written by Ella Mcgrath 6degrees.net.au
Copyright 2005 6degrees Health Management
About the author: Ella's reason for starting 6 Degrees
was to give people the
support they deserve when they have made the decision to improve their
health and fitness. She was sick of seeing people with all the right
intentions and the motivation to get up at 6 am (even on the rainy days,)
gradually being disheartened and giving up.
Other Exercise Stories Featured in
Health and Fitness Vitality:
~~> Exercise Equipment that Suit Your Fitness Goals
For Dummies by Charlene J. Nuble Click Here
~~> HOW TO FIND A GYM AND START EXERCISING by Michael
Brooks Click Here
~~> Muscle and Fitness -- The Second Key To Successfully
Achieving Your Fitness Goals by Tony Farrell Click Here
~~> Muscle And Fitness -- The Third and Final Key
To Successfully Achieving Your Fitness Goals by Tony Farrell Click Here
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