Measuring Exercise Intensity with Lactate Threshold Testing
In the past athletes have measured the effectiveness of their work-out by whether or not they could speak aloud without having to catch your breath. New research is confirming these findings with data from lactate threshold testing.
Lactate, is a chemical produced by active muscles. Lactate plays a critical role in an athlete’s pursuit of fitness. It builds up in an athlete’s muscles reducing the body’s ability to expel it — a physiologic moment at which the muscles tend to give out known as “the lactate threshold.” Multiple studies and practical experience have shown that in order to build endurance and speed athletes must work out at a strenuous intensity that hovers just below your lactate threshold.
As a training athlete increases the intensity of his or her activity, they move closer to reaching their physical ceiling – the point at which the body can no longer sustain movement. At the cusp of the lactate threshold — athletes are likely seeing the greatest improvement to fitness. Fit athletes start to have considerable difficulty talking when they approach their lactate threshold.
For beginning exercisers, the standard talk test is a good way to chart your physical exertion. This means that during your exercise sessions you should be able to easily carry on a conversation with an exercise partner. As a high-level or competitive athlete, like a triathlete, you should increase the intensity of your workout to the point at which talking becomes difficult — an indication of straining towards the lactate threshold. Remember, if you can talk easily while exercising, you are not training at that point of physical exertion.
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