How to determine the anaerobic threshold?

In sports, endurance has its own methodology. The key term here is the anaerobic threshold (ANP). Most often this term is used in cycling, in running, in ski racing, in walking, swimming and rowing. AnP is the main starting point in choosing training loads, as well as in building plans for competitions. Based on this indicator, they select a training regime, determine the level of sports training when testing. There are two types of physical activity: aerobic and anaerobic. How do they differ and how to determine the threshold?

Aerobic and anaerobic threshold

The level of intensity of loads is determined by the threshold of anaerobic metabolism (ANSP). When this point (threshold) is reached, the concentration of lactate sharply increases in the blood, while the rate of its formation in the body becomes significantly higher than the rate of utilization. Growth of this usually begins if the concentration of lactate exceeds the figure of 4 mmol / l. The threshold of anaerobic metabolism is reached at about 85% of the maximum pulse rate, and also at 75% of the maximum oxygen consumption.

The first increase in lactate concentration fixes the first threshold point - the aerobic threshold. Before this stage, there is no significant growth in anaerobic metabolism.

Aerobic and anaerobic sports activity are characterized by energy resources, which the body uses at the time of training.

Aerobic or cardio-loading as a resource use oxygen. Anaerobic (strength exercises) use "ready-made fuel" from muscle tissues, on average it lasts for 12 seconds, after which the training again becomes aerobic.

Two of these types of load differ in the process of performing the exercises:

• When anaerobic training increases weight parameters, quantitatively reduce repetitions and rest between approaches.
• In aerobic training, weight parameters decrease, the repetitions increase quantitatively, respites are minimal.

Influence of anaerobic load

Force loads of anaerobic type promote the growth of muscle mass, its strengthening and strengthening. It is very important to maintain proper nutrition, otherwise muscular build-up will be performed by using less active muscle groups. In women, testosterone levels are lowered, so they are not threatened.

With loads of force type, calorie consumption is lower than in aerobic exercise , where the consumption of muscle is high. In other words, the more muscles, the more calories burned during the day, even if there is no physical activity.

If the threshold of anaerobic metabolism is reached in strength training, the metabolic process is accelerated, and it affects the burning of fats. The effect of this lasts for one and a half days. If the weight of the muscles exceeds the fat mass, even if there is no overall weight loss, the body volume will decrease.

Benefits of power loads

Including in anaerobic exercise, you can achieve incredible results, reduce the risk of many diseases. Their use is as follows:

• The density of bone tissue is constantly evolving.
• The cardiovascular system is strengthened.
• Prevent the development of diabetes. Anaerobic loads are used in the treatment complex of the disease.
• The risk of developing cancer is decreasing.
• Improves the general condition of the body, sleep.
• There is a purification of the body from various toxins.
• Cleansing of the skin.

Anaerobic Threshold: Definition

The threshold of anaerobic metabolism is called the transition from an aerobic energy supply system to an anaerobic one, where the growth rate and the formation of lactic acid are transferred from the slow phase to the fast one. In athletes such an example can be observed with intense running. Each sprinter tends to determine its anaerobic threshold.

It is very important to control the growth of lactic acid in muscles at medium and long distances with increasing speed.

With a properly selected training program, the lactate accumulation rate shifts toward an increase in running speed, approaching the maximum heart rate (HR). In other words, a runner can run longer with a high pulse, keeping a high tempo.

Everyone who works to increase sports performance, seeks to find out its anaerobic threshold. Training is conducted at a rate above this threshold and slightly below it.

You need to know your work areas of intensity, pace, heart rate, at which the threshold is reached, the jump in the level of lactate in the blood.

Laboratory research

The best method for determining ANSP is laboratory research. When passing the test in the laboratory, the athlete runs for several minutes at different speeds. To determine the level of lactate, blood is taken from his finger.

The standard test has six stages of five minutes each. As each new stage passes, the running speed increases. A break between them in one minute allows you to take a blood test. At the first stage, the speed is slower than the tempo of the marathon race, at the last - the competitive pace at a distance of 5 km. After taking the testimony, the physiologist builds a graph, from which you can see where the threshold of anaerobic exchange corresponds to certain figures of heart rate and running tempo.

The graph gives an opportunity to see clearly where the level of lactate begins to increase sharply.

Naturally, this test is easy for amateur runners, expensive, and not in every city there are such research laboratories. Athletes perform this procedure constantly, since the anaerobic threshold may change over time. There are other ways to determine the ANSP.

Running on time

To pass the test, you will need a track with a slope of 1%, any surface where you can move quickly and unimpeded and measure exactly the distance traveled. From the instruments you need a pulse meter and a stopwatch. To determine its anaerobic threshold, the test should be performed with new strengths, rested and fresh.

At first the pace of running is easy, warming up. Then, notice the time for half an hour and run as far as possible at the maximum rate. Here the main thing is to prevent a common mistake - a high rate at first, and a complete decrease due to fatigue at the end. This affects the test results. To determine the anaerobic threshold, the pulse is measured 10 minutes after the start, then at the end of the run. The indicators are summed up, the result is divided in half - this is the heart rate at which your body reaches its PANO.

Many studies confirm the accuracy and reliability of this test, if it was conducted in compliance with all the necessary conditions. Recommended for all amateur runners.

Portable lactometer measurement

If there is no way to measure the level of anaerobic threshold in the laboratory, you can use the portable Accusport Lactate lactometer when running on a treadmill or trade mile. This device has proven its accuracy, it correctly shows the level of lactate. The study is comparable to laboratory tests. The device costs several thousand rubles. If you compare the price with the cost of lactate analyzers, which are used in the laboratory, it is much cheaper. Often such a device is bought in a cell, in sections, in sports schools.

COMPETITIVE INDICATORS

How to determine the anaerobic threshold, based on competitive indicators? This method is less technological. The indicator is calculated based on the numbers of the competitive results. In runners with an experience, the AnP corresponds approximately to the tempo at distances from 15 km to a half marathon (21 km). The thing is that it is at these distances that the runner determines the tempo of the anaerobic threshold. Short distances athlete often overcomes, surpassing his AnP, at the marathon the pace is slightly lower than the AP. If the runner appears more often at short distances, the tempo of the anaerobic threshold will be slower by 6-9 s / km at a competitive 10 km pace. According to heart rate readings, one can also find the tempo that stimulates the anaerobic threshold (PANO), it is the pulse in 80-90% of the reserve and 85-92% of the maximum of the heart rate. Nevertheless, for each athlete this relationship varies, depending on the capabilities of the body and genetic characteristics.

How to increase anaerobic threshold (ANP)

Training at the level of their own ANSP for long distance runners is very important, but many do not know how to raise the anaerobic threshold. This method is quite simple - just need to run at a level above the AP.

AnP-training at first glance seems to be just a speedy job, but they need to be considered as a way to increase endurance, maintain a given pace for a long time.

AnP training is divided into three types. Their main task is to keep running at a pace when lactate in the blood begins to accumulate. If the run is too slow, then the training effect does not affect the rise of the anaerobic threshold. With too fast running lactic acid does not allow to withstand a high rate for a long time. The necessary influence is exercised when it is possible to maintain the appropriate intensity.

The main types of training, increasing the ANP, are tempo running, AnP-intervals and mountain AnP training. The intensity during all workouts should be moderate, that is high, but such that you can keep it for a long time. If the tempo is exceeded by 6 c / km, then try to move more slowly. If the next day you feel pain in the muscles, then the running speed was exceeded.

Tempo run

Tempo running is a classic training of anaerobic threshold, running is maintained on the PANO for 20-40 minutes. It looks like this:

• As a warm-up - 3 km of easy running.
• Competitive pace - 6 km.
• For a hitch a short jog.

Workout is done on the highway or a treadmill. It is better to conduct training on a marked track so that you can track the stages and pace. Using the heart rate monitor, you can use heart rate indicators to find the right values for subsequent workouts. Within a few days, athletes feel their desired pace at the ANP level. As studies show, those athletes who once caught their tempo AnP, then reproduce it with greater accuracy. Starting at 5-10 km is a good alternative to tempo training. But here it is necessary to cautiously overcome the distance, do not get involved in the race, using your strengths at the utmost.

AnP intervals

Such an impact can be achieved by breaking the entire race into several segments (2-4). A similar kind of training, called "unhurried intervals," was offered by sports physiologist Jack Daniels. For example, at the level of AnP three times running for 8 minutes, between intervals three-minute jogging. In general, it turns out at the level of the AP of 24 minutes of running. This kind of training has its own drawback: there is no psychological load, which is typical for a continuous tempo race. During the passage of the competition, this may incorrectly affect the behavior of the runner.

Mountain AnP training

The anaerobic threshold improves well during a long run up the mountain. If you are lucky, and you live in a terrain with hilly or mountainous terrain, then you can perform ANP training, focusing on the ascents in height. Imagine that you have a route that has a length of 15 km, where there are four ascents, each about 800 meters and, for example, one at 1.5 km. Overcoming the rises at your ANP level, you will be able to score 20 minutes running with the same intensity that was spent on the mountain rises.

Basic adaptive changes

Constant training allows you to significantly increase your own maximum oxygen consumption (MPC). It can only increase in the first years of training, then goes to the plateau. If your training in the first years were quite intense, then, most likely, the opportunities for increasing the IPC have already been realized. However, the anaerobic threshold is able to grow, adaptive changes with a high percentage of BMD occur in muscle cells.

The anaerobic threshold increases when the production of lactate decreases, and when the rate of its neutralization increases. The most important adaptation changes that increase the anaerobic threshold include the following factors:

• The size and quantity of mitochondria increases;
• The density of capillaries increases;
• Increased activity of aerobic enzymes;
• Increases the concentration of hemoglobin.

Proper training under the guidance of knowledgeable instructors helps to raise the anaerobic threshold and achieve high results in sports.