While exercising at a comfortable intensity the individual uses both systems, but the anaerobic:aerobic ratio is low enough that the lactate generated is easily removed, and doesn't build up. As the pace is increased, eventually a point is reached where the production of lactate, by the anaerobic system, is greater than its removal. The anaerobic threshold (AT), also known as the lactate threshold, is the point where lactate (lactic acid) begins to accumulate in the bloodstream.
The AT varies from person to person, and, within a given individual, sport to sport. Untrained individuals have a low AT (approximately 55 % of VO2 max), and elite endurance athletes, a high AT (approx. 80 - 90% of VO2 max). You can train your body to remove lactate better and to increase the aerobic mitochondrial enzymes, thus raising the AT. Consequently, your anaerobic threshold will happen at a greater exercise intensity. Applying the right types of workouts is the key to increase the anaerobic threshold.
With training, anaerobic threshold (Lactate threshold) as a percentage of VO2 max can be increased. Even if there are no improvements in maximal oxygen uptake, increasing the relative intensity or speed at which Anaerobic threshold occurs will improve performance.
Following training, the reductions in lactate concentration at any given intensity may be due to a decrease in lactate production and an increase in lactate clearance. Blood lactate levels after an intense exercise bout are also lower following training. For example, immediately after a 200m swim at a fixed pace, blood lactate may be as high as 13-14 mmol/L. Following 7 months of training these levels can decrease to under 4mmol/L (Costill et al. 1991). Before training, a swim leading to such high levels of lactate would force the swimmer to slow down dramatically or stop after the 200m. But following training, lactate levels of under 4mmol/L would probably allow the swimmer to continue after 200m, at the same pace, indefinitely.
Studies have shown that training at or slightly above the lactate threshold can increase the relative intensity at which it occurs (Davis et al. 19791; Donovan and Brooks 1983).
Athletic training and Performance - ATP
'Athletic training' is what our clients will be participating in; 'performance' is what will be improved even if they are subscribed a weight management program. ATP is also an acronym for Adenosine Triphosphate, the molecule required for human movement. It is a complex chemical compound formed with the energy released from food and stored in muscles. Only from the energy released by the breakdown of this compound can humans perform exercise.
Maximum amount of fat - Fat Max, is the intensity at which an individual burns the most fat. Using fat for fuel, more oxygen is required to release a given amount of energy than when carbohydrate is the main fuel. When plenty of oxygen is available to the muscle, fat is the preferred fuel.
Each bump or spike represents a different electrical event in the heart. The first bump represents atrial depolarization, the bike spike is caused by ventricular depolarization and the final bump occurs when the ventricles depolarize. The big spike is the part of the trace that is picked up by the electrodes of the chest belt. The spikes are transmitted via a very short-range radio transmitter to the receiver that averages the number of spikes to a fixed time period and displays this as your heart rate. There are advanced heart rate monitors with various functions: for example, allowing the athlete to pre-set limits, or beeping when heart rate is too high or too low. A data memory bank enables the user to plot heart rate curves of workouts or races for later analysis.Periodization refers to the term used by Sport Scientists to describe the breaking up of a training program in to a number of cycles or periods. Studies have demonstrated that using different training volume, intensity and duration schemes over the course of weeks, months, an entire year or even over four years (for Olympians), results in greater gains than using the same routine repeatedly, workout after workout.
All elite athletes use this system in their training but it can be used very effectively in general resistance and cardio training programs. It is basically setting out a strategic plan for your training year. In the words of the periodization training expert; Tudor Bompa "In training nothing happens by accident, rather by design."
There are five basic periods in the system. These can be repeated a number of times in the year, but the aim is to peak during the maintenance phase. The Periods are:
General Conditioning:
In this phase the idea is to ready your body for the coming program a lot of general body exercise, stretching and "mass muscle" exercise should be included. Focus on joint stability/strength and flexibility is also important.Strength:
This is where exercise starts to get more specific to the goals of the training program. The volume is lower than that of the previous cycle but the intensity is higher.Power:
Exercise should be sport or goal specific. Volume should be low and intensity should be very high (almost maximum). If training for a sport the exercises should be close to "game speed".Maintenance:
Here is where the plateau is reached and the body has peaked, or the event is soon. Here weight and volume should be moderate.Active Recovery:
The goal is to take a break through staying active; It has been demonstrated that the recovery rate and consequently the working capacity of fatigued muscles can be increased if low intensity work is performed during rest rather than being inactive.
Respiratory Quotient - RQ is the ratio of the volume of CO2 expired to the volume of O2 consumed, in a given period of time. This will determine the fuel source metabolized, as fat consumes more O2 in ratio to CO2. During aerobic respiration, respiration of fat gives an RQ of 0.7; respiration of protein gives an RQ of 0.9; and respiration of carbohydrate gives an RQ of 1.0. An RQ of more than 1.0 indicates that anaerobic respiration is taking place.
Sport biomechanics
deals with the analysis of human movements and forces during a sporting action.Motor learning
studies changes in movement behavior as a result of practice or experience and deals with the process by which the human body learns movements and both basic and complex tasks.Sport psychology
deals with the mental side of sport participation and encompasses the study of human behavior within the setting of that sport.Sport nutrition
is the study of the utilization of food substances during physical activity.Sport physiology
deals with the study of how the systems of the body function and specifically adapt during exercise.
In the new international designations of the various intensity zones, there are three zones: the aerobic zone, the endurance zone, and the anaerobic zone. In the aerobic zone, energy supply predominantly comes from aerobic processes. The endurance zone is just under and just over the anaerobic threshold, so energy supply is partially aerobic and partially anaerobic. The anaerobic zone is based on energy supply without sufficient oxygen intake, which may lead to lactate accumulation.
Ventilation - VE is the function of the inhalation and exhalation. This represents the amount of air you breathe in/out per minute.VCO2
Volume of carbon dioxide- VCO2 is your value of carbon dioxide production, measured in mL/min.
VO2
Volume of oxygen in millilitres that can be inspired by a person in a single breathe. VO2 is the best measurement of aerobic fitness and considered by physiologists to be an ultimate indicator of cardiovascular fitness. This data tells your potential for endurance and will provide a true assessment of fitness levels. With a smart training program, you will increase VO2, thus increasing fat utilization and performance.
VO2 Assessment
A VO2 assessment requires you to exercise under conditions that push the heart's ability to deliver blood analysing the volume of oxygen consumed (VO2) and the volume of carbon dioxide produced (VCO2) in a controlled environment. The assessment also measures your heart rate, power and speed, with a gradual increase in intensity until you reach a point sufficient to collect the desired exercise "metabolic profile". The data collected will determine the exact training program for you. Target heart rates and/or power zones are scientifically determined and can then be incorporated into a peak performance, fitness or weight loss training program.
At Athletic training and Performance - ATP, we use a sub maximal fitness test to measure VO2 during each minute of exercise while conducting a graded fitness test on a treadmill, bike or other piece of cardio exercise equipment. "Graded" means that the test starts at a low intensity and the workload is gradually increased by adjusting the resistance or workload. Throughout the test, which typically lasts 7 to 15 minutes, you will wear a comfortable, lightweight breathing mask.
VO2 Max
Maximum oxygen uptake in litres per minute.
A session of physical exercise or of practising physical skills as a way of keeping fit or as practice of a sport. below is an example of three individual workout cards, which break down day-to-day cardio workouts for ATP clients in an easy to read format. They indicate the intensity (heart rate) and duration (time) of each workout
