Usually used by athletes for shorted durations to build maximal endurance capacity and
lactate threshold training.
Interval training can be as beneficial as steady - state
lactate threshold training, for example, although they produce different adaptations.
Not exact matches
The importance of
training at or under your aerobic
threshold (at MAF pace) is that since you are not producing any
lactate, your tissue is receiving very little wear and tear:
lactate is acidic, meaning that its presence causes tissue to wear down at an accelerated rate.
You can also use heart rate
training to improve your
lactate threshold.
Performing interval
training sessions near
lactate threshold can teach your body to decrease the amount of lactic acid being produced and increase
lactate removal at any given intensity.At this intensity, the fast - twitch fibers can be
trained to produce less lactic acid and the slow twitch fibers can be
trained to burn more lactic acid, both of which raise the lactic acid
threshold and allow you to work harder at a higher intensity.
Meanwhile, the other group (mixed intensity) performed 70 % of their
training at those same low intensities, but did the other 30 % of their
training at a much higher intensity (above
lactate threshold).
Matsumoto, K., Koba, T., Hamada, K., Tsujimoto, H., and Mitsuzono, R. Branched - chain amino acid supplementation increases the
lactate threshold during an incremental exercise test in
trained individuals.
I would say that most / all would not reference
training specific muscles fibers as the reason for doing those workouts — likely it would be explained in terms of VO2max,
lactate threshold, running economy, aerobic, and anaerobic.
[24,27] The extent to which the abovementioned factors affect the way
lactate accumulates, independent of exercise intensity, makes the importance of the
lactate threshold less definitive, [26] thus limiting its usefulness in monitoring and prescribing
training intensity.
This post will explain what
Lactate Threshold (LT) is and how you can use it to your advantage in
training.
The way we separate
training stimulus is (1) at or under the MAF HR, (2) above the MAF HR but under the
lactate threshold, and (3) above the heart rate
threshold.
Noting that there are tremendous caveats that I'll discuss below, you're generally right about the fact that we would be doing our best
training if we were
training anaerobically all the time, or more specifically, somewhere above the
lactate threshold.
Using HIIT and
training our body close to its anaerobic limit, we improve our ability to remove
lactate more effectively, pushing back the anaerobic
threshold.