lactate threshold patient report

How to determine your lactate threshold?

The Lactate Threshold Debate

1. Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. ...
2. McArdle WD, Katch FI and Katch VL. (2000) Essentials of Exercise Physiology: 2nd Edition Philadelphia, PA: Lippincott Williams & Wilkins
3. Maud PJ and Foster C (eds.). ...
4. Conconi, F., M. ...
5. Ballarin, E., C. ...
6. Parker, D., R. ...
7. Tokmakidis, S. ...
8. Vachon JA, Bassett Jr DR and Clarke S. ...

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What is lactate threshold and how to train it?

• a steep increase in ventilation – also known as the ventilatory threshold (or ventilatory anaerobic threshold);
• a non linear increase in blood lactate concentration – also known as the lactate threshold;
• a non linear increase in CO2 production;
• an increase in end tidal oxygen;
• an onset of blood lactate accumulation;

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How to improve your lactate threshold?

Lactate Threshold Training Workout for Endurance

• Air Squat
• Plank Shoulder Taps
• Alternating Forward Lunges
• Squat Thrust

What determines or causes the lactate threshold?

• Measure blood lactate increase between each consecutive data point.
• Find where the increase between a set of points is 1mM or greater.
• This interval represents lactate threshold and you can determine the heart rate and/or percentage of VO2max it occurs.

How do you read lactate threshold results?

Calculate the sum of your heart rate at 10 minutes and your heart rate at 30 minutes and divide by two. That's your LT heart rate. Your LT pace is your average pace for the entire 30-minute effort, assuming your pace was fairly steady.

How do you describe lactate threshold?

Your lactate threshold is the level at which the intensity of exercise causes lactate to accumulate in the blood at a faster rate than it can be removed, making it the border between low- and high-intensity work.

What is a normal lactate threshold?

Lactate is a by-product of metabolism and exercise that the body is constantly producing. Under normal conditions (rest and lower-intensity training), blood lactate is typically 1-2 mmol/L. During intense effort, it can rise over 20 mmol/L. Lactate levels are measured using blood draws at different stages of exertion.

What is a good lactate threshold BPM?

For most people, the lactate threshold is about 20 heart beats per minute above the steady aerobic threshold. Any aerobic exercise, generally speaking, will help both points go a bit higher.

How do you find the lactate threshold on a graph?

How lactate threshold is calculated: Your blood lactate concentration will be plotted on a graph against intensity. Lactate increase during activity remains fairly linear until your LT is reached at which point the slope of the plotted line will greatly increase, this is described as the inflection point.

How do I determine my threshold pace?

First, divide your time by the distance to obtain your average pace for that distance. Next, if you ran a 5K, multiply that average pace by 1.07. If you ran a 10K, multiply the average pace over the 10K by 1.01. For most people, the result will be a good approximation of your threshold pace.

What is a high lactate level?

A high lactate level in the blood means that the disease or condition a person has is causing lactate to accumulate. In general, a greater increase in lactate means a greater severity of the condition. When associated with lack of oxygen, an increase in lactate can indicate that organs are not functioning properly.

What does a lactate of 3 mean?

A level > 4 mmol/L defines lactic acidosis3, a level high enough to tip the acid-base balance, which may result in a serum pH < 7.35 in association with metabolic acidosis. Lactate can be measured from both venous and arterial blood. Serum samples should be processed within 15 minutes to avoid falsely elevated results.

Should lactate threshold be high or low?

The more work you can do before reaching lactate threshold, the better. If the pace you can hold at your lactate threshold is higher than the pace your competitor can hold at his or her lactate threshold, you go faster, reach the finish first, and win.

What is 75 percent of my max heart rate?

To determine your maximum heart rate, subtract your age from 220. Your target heart rate zone is determined based upon your maximum heart rate. You want to stay within 50—75 percent of your maximum heart rate during exercise, depending upon your fitness level.

What is threshold zone?

The Threshold zone is so-called because, for most fit people, within this zone of 80-90% maximum heart rate is your threshold – your second lactate threshold and your high ventilatory threshold.

Introduction

Lactate threshold defined thus: The level above which pyruvate—an intermediate product of anaerobic metabolism—is produced faster than it can be used aerobically; unused pyruvate splits into lactate (lactic acid) and positively charged hydrogen ions; continued exercise above the lactate, or anaerobic, threshold results in accumulation of these ions—acidosis—causing exhaustion and intramuscular pain.

Mechanism

The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the bloodstream faster than the body can remove it. The only way to make up the difference is to rev up anaerobic glycolysis, which occurs in environments environments lacking oxygen.

Lactate Threshold Values

A plot of lactate concentration vs. percentage of V02 max is produced and the lactate threshold is identified as the point of inflection, as demonstrated in the graph

VO 2 max

Another way to measure maximum effort is VO2 max. VO2 max is the maximum consumption of oxygen that your body can take in and use while exercising. That ability to take in and use oxygen is an indicator of your cardiorespiratory fitness level.

What is lactate threshold?

What’s Lactate Threshold? Lactate threshold (LT) is a common term used to describe the point of a spiked increase in blood lactate during incremental exercise. Another term that is often used is the ‘onset of blood lactate accumulation’ (OBLA).

What is the lactate threshold for endurance athletes?

Knowing heart rate at lactate threshold is very useful to an athlete because he or she can easily measure heart rate during a workout or race to know whether they are above or below LT. Typically, the best endurance athletes hit LT above 80% VO2max (some as high as 90%).

How to determine LT?

The following is a quick guide for performing a GXT to determine LT: 1 The initial intensity should be low, about 40% VO2max. 2 Incremental increases in load should be small, about 5-8% VO2max or 1 MET. Small increments assure more precise determination of LT. 3 Length of each stage affects blood lactate levels. Long periods (4-6 min) are used to allow tissue lactate to be well reflected in blood. Shorter periods (continuous increase every 30 seconds) are used to gain sharp changes in lactate and to restrict its removal from blood. A moderate length (1-2 min) is often recommended. 4 VO2 and heart rate data should be recorded at each stage. 5 Fingertip blood samples should be taken during the 15-20 second period following each stage. Consistency is key. 6 If blood is immediately analyzed, LT can be determined before achieving maximal loads. Normally, the test is carried out until voluntary termination. 7 Peak blood lactate can be determined from maximal loads. Rate of recovery can also be determined by sampling immediately post-exercise and every 2 min for a total of 4 measures.

How long does it take for lactate to be absorbed into the blood?

Length of each stage affects blood lactate levels. Long periods (4-6 min) are used to allow tissue lactate to be well reflected in blood. Shorter periods (continuous increase every 30 seconds) are used to gain sharp changes in lactate and to restrict its removal from blood. A moderate length (1-2 min) is often recommended.

Does lactate spike during exercise?

First of all, you must understand that during exercise, lactate is produced (for the most part) in working muscle and when a high enough intensity is reached, the rate of lactate production starts to spike (it increases enough that it must spill out of the muscle into the blood). Some explanations for the rise in blood lactate are the following: ...

Introduction

During rest and low-intensity exercise, your body is able to produce most of its energy aerobically (with oxygen). As the intensity of the exercise rises, your cardiorespiratory system (lungs, veins, heart) is unable to deliver enough oxygen to the working muscles.

The basics of lactate threshold

Lactate threshold (anaerobic threshold) refers to exercise at an intensity when lactate accumulates in the blood at a faster rate than it can be removed. This can be seen in your blood as a non-linear rise in lactate during incremental exercise. Thus, anaerobic threshold is essentially the border between low and high-intensity exercise.

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What is a lactate threshold test?

During a lactate threshold test, subjects exercise at progressively higher work rates until they are at or near exhaustion. Blood samples are taken at regular time intervals throughout the test and analyzed for lactate concentration. The test begins at a relatively low work rate and progresses slowly so that blood lactate levels remain at, or near, ...

What happens if you start a lactate test too high?

A test that starts too low or progresses too slowly wastes both time and materials.

Why do you do a warm up before lactate threshold?

By performing a warm-up prior to the start of the lactate threshold test, subjects can reduce anxiousness and their rates of lactate production, leading to more accurate lactate levels during the early portion of the test.

How long does it take for a lactate test to be completed?

The work rate increases such that a lactate threshold is reached after approximately 12 to 20 minutes of exercise.

What is anaerobic threshold?

The anaerobic threshold (AT) is a widely used tool for investigating aerobic performance characteristics in physiological of pathological conditions.

Can Lab remain constant?

In fact, [Lab] can remain constant if, and only if, La production is equal to La removal. Since this last is an entirely aerobic process, it can be shown that the net anaerobic energy yield from La production is nil, even if some muscle fibres are indeed producing La at a non trivial rate.