Exercise and Muscle Soreness
There is a definite relationship between these three items which needs to be understood by any athlete performing at any level. Lactic acid created as a natural chemical compound that exists in the body but when you perform some intense exercise and your muscles are calling for more blood and oxygen the level of Lactate will intensify. This will give you some additional energy in your performance, however if you are working at an anaerobic level there can be a buildup of lactic acid, in turn this can produce muscle soreness. Not to get into an intense biology lesson, I am certainly not going in that direction however understanding the basics of this lactate process could assist with understanding the basic components for an exercise program or routine.
Many professional athletes may be involved in sports that involve shorter however intense bursts of activity. A prime example would be hockey players who experience a few minutes of ice time going full tilt then perhaps hitting the bench. In order for them to avoid muscle soreness, what many don't know is that they go from the ice to a gym. Many hockey players avoid the build up by hitting a treadmill or bike to go through an actual aerobic session so they will be working to keep the lactic acid at the required threshold and avoid buildup. A proper cool down will also allow the proper flow of oxygen to the muscles and allow for the lactic acid to flush out post workout.
This all boils down to the standard feedback from anyone who is experienced with fitness - listen to what your body is telling you. Going at it too hard too fast is a common error. Not going through a proper warm up and cool down is another. The lactic acid is created naturally, not a bad thing, however if you don't exhibit proper exercise habits is can create some extreme soreness that might serve to discourage or cause injury. (source: http://ezinearticles.com/)
VO2MAX
Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.
Factors affecting VO2max
Vo2maxThe physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:
* the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
* the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system
There are various physiological factors that combine to determine VO2max for which there are two theories: Utilization Theory and Presentation Theory.
Utilization theory maintains that VO2max is determined by the body's ability to utilize the available oxygen whereas Presentation Theory maintains it is the ability of the body's cardiovascular system to deliver oxygen to active tissues.
A study by Saltin B, Rowell LB. concluded that it is the deliver of oxygen to active tissues that is the major limiting factor to VO2max. A study by Gollnick PD et al. showed a weak relationship between the body's ability to utilize the available oxygen and VO2max.
VO2max and age
As we get older our VO2max decreases. A study by Jackson AS et al. found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and 0.54 ml/kg/min for women (1.7%). The decline is due to a number of factors including a reduction in maximum heart rate and maximum stoke volume.
VO2max and performance
VO2max on its own is a poor predictor of performance but using the velocity (vVO2max) and duration (tlimvVO2max) that an athlete can operate at their VO2max will provide a better indication of performance.
Improving your VO2max
The following are samples of Astrands (a work physiologists) workouts for improving oxygen uptake:
* (1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace
* (2) - Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case, we will assume you run a distance of 1500 metres. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5 Km and 10 Km time
* (3) - Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5 Km time
* (4) - Run at maximum effort for five minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest five minutes. The distance is now covered 5% slower with one and a half minutes rest. This is approximately 3K pace for you, i.e., five minutes 15 seconds/1900 metres
* (5) - Run at maximum effort for three minutes. The distance covered is 1100 metres. When recovered, the athlete then runs the same distance 5% slower, i.e., three minutes nine seconds/1100 metres, with one minute rest, repeated several times. This is at 3 Km pace
When and how often
It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this does not take into account the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run. The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the repetitions should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial improvements in performance.
The effect of altitude
VO2 max decreases as altitude increases above 1600m and for every 1000m above 1600m maximal oxygen uptake decreases by approximately 8-11%. The decrease is mainly due to a decrease in maximal cardiac output (product of heart rate and stroke volume). Stoke volume decreases due to the immediate decrease in blood plasma volume. (source: http://www.brianmac.co.uk/)
Lactate threshold Training By Elizabeth Quinn, About.com Guide
Lactate threshold (LT) training is a popular method of improving high intensity endurance performance. While V02 Max may indicate an athlete's genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.Athletes often use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports. Because the lactate threshold can be increased greatly with training, many athletes and coaches have devised complicated training plans to increase this value.
What is the Lactate Threshold?
The lactate threshold is a point during exhaustive, all-out exercise at which lactic acid builds up in the blood stream faster than the body can remove it. Lactic acid is a by-product of the anaerobic energy pathway, a process which provides energy to muscles by partially breaking down glucose without the need for oxygen. (Also see: Energy Pathways for Exercise)
Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactic acid build-up reaches a threshold where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.
During moderate exercise the lactic acid produced by muscle contractions is low enough for it to be absorbed quickly, but with high-intensity exercise lactic acid is produced faster than the body can absorb it. This lactate threshold is marked by an increased blood concentration of lactic acid, an increase in hydrogen ions and an increased acidity that is thought to and cause fatigue and reduce the power of muscle contractions. At this point the athlete is forced to back off or slow down. Presumably, having a higher lactate threshold means an athlete can continue at a high-intensity effort with a longer time to exhaustion. Because of this, many consider LT a great way to predict athletic performance in high-intensity endurance sports. LT is also used by many athletes to determine training plans.
Measuring Lactate Threshold
In the lab, lactate threshold tests are performed in a similar manner to VO2 Max testing and use either a treadmill or stationary bike. The exercise intensity is increased in periods of about 4-5 minutes and blood samples are taken with a finger stick at the end of each period. Along with blood lactate concentration, heart rate, power output and VO2 are often measured. This process continues until the blood lactate concentration increases significantly. This tends to be a fairly obvious spike in the data. 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 their lactate threshold in order to design training programs.
Estimating Lactate Threshold
While not many people have the ability to measure their actually lactate threshold, there are tests that provide estimates. One simple way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. This test is suited to experienced athletes and should not be attempted by anyone who is not in top shape. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT.
30-Minute Time Trial for Estimating LT
* You can perform this test by running, cycling, swimming or doing another endurance sport that can be sustained for 30 minutes
* You will need a heart rate monitor and a way to capture splits
* Warm up for 15 minutes
* Begin exercise and work up to the your peak, sustained intensity within the first 10 minutes
* Record your heart rate each minute for the last 20 minutes
* Calculate your average heart rate over the last 20 minutes
* This figure is your estimated heart rate at your lactate threshold
Lactate Threshold Values
* The average person reaches their LT at 60 percent of their VO2 max
* Recreational athletes reach their LT at 65-80 percent their VO2 max
* Elite endurance athletes reach their LT at 85-95 percent their VO2 max
Increasing Lactate Threshold
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. The good news for athletes is that although these numbers may or may not be proven, it has been shown that with training athletes are able to tolerate higher intensity exercise for longer periods of time.
Two simple ways to help increase your LT include:
* Proper Training
LT training means increasing your exercise intensity so you train at or just above your LT heart rate. This training can be interval training or steady training.
o Interval LT Training
Sample Plan: Twice a week perform three to five 10 minute high effort intervals at 95-105 percent of your LT heart rate with three minutes of rest between intervals.
o Continuous LT Training
Sample Plan: Twice a week perform one 20-30 minute high intensity effort at 95-105 percent of your LT heart rate.
* Proper Nutrition
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 meal planning both in the pre-exercise meal and post-exercise meal.