5/22/2023 0 Comments Aerobic endurance![]() ![]() The middle zone uses both glucose and fat for fuel. Instead, they spend the vast majority of their time training in what we call “the black hole of death,” that middle zone of nothing. One of the biggest problems we see with everyday athletes of all abilities and ages is that they don’t spend time developing either aerobic or anaerobic threshold specifically. It also illustrates the primary fuel sources at each level.Īs you can see in the image, there are essentially three zones of training: below the aerobic threshold, a mixture of both aerobic and anaerobic zones, and then finally the zone above the anaerobic threshold. The image below illustrates where the aerobic threshold sits and how blood lactate concentration starts to increase as workout intensity increases. Both need to be trained very differently, but both are key to maximizing the cardiovascular system. The second rule is about maximizing your anaerobic threshold. The first rule is all about maximizing your aerobic threshold. Increase the rate of lactate removal from the working muscles by having a fully functioning anaerobic system.Reduce the production of lactate by having a higher aerobic threshold.The two golden rules of developing the cardiovascular system are: Lactic acid only appears in the body when the body can no longer work aerobically, and lactic acid begins to accumulate through anaerobic glycolysis. It’s important to understand the role of lactic acid, which is so often seen as the cause of poor cardiovascular capacity. In scientific terms, the aerobic threshold is at the point that blood lactate begins to rise above the normal resting level of 2mmol/L (millimole per litre). Without first maximizing your aerobic threshold or base levels of strength, you will never truly maximize your anaerobic threshold or VO2 Max, the gold standard indicators in measuring one’s potential cardiovascular performance. It corresponds to the most important training zone to use in developing aerobic capacity. It is an important marker of intensity for endurance athletes. ![]() The aerobic threshold is the uppermost limit of exercise when the production of energy starts to become dominated by anaerobic glycolysis (sugars) rather than the oxidation (aerobic in nature) of fats. ![]() Today’s article is all about the aerobic threshold: what it is, why you need to train it and more importantly, how you can test your own Aerobic Threshold and train it. ![]() “If you don’t maximally develop your aerobic energy system first and have sufficient levels of strength, you will never truly maximize your anaerobic threshold.” It’s worth reminding ourselves of our model of cardiovascular development: Having read our previous article, “ The Beginners Guide to Cardio,” you should be aware that to maximize your cardiovascular capacity, you must first maximize your aerobic threshold. There’s a system and process to maximally develop the cardiovascular system, and that process begins by maximally developing your aerobic threshold. Just like strength training, you need to obey the laws of physiology and work in conjunction with the CNS (Central Nervous System). It is widely believed that anything that raises your heart can be deemed cardio. Prior to reading this article, if you haven’t done so already, I highly recommend reading “ The Beginners Guide to Cardio: The Ultimate Guide.” It’s the first article in the series and sets the scene and precedence for this piece.Ĭardiovascular training, and in particular training the aerobic system, is one of the most poorly understood concepts in fitness. Where to Start to Develop the Aerobic Threshold.How to Train to Maximize Your Aerobic Threshold. ![]()
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