Endurance sports have their own methodology. The key concept here is the anaerobic threshold (ANP). Most often, this term is used in cycling, running, skiing, walking, swimming and rowing. AnP is the main starting point when choosing training loads, as well as in making plans for competitions. Based on this indicator, they select the training mode, determine the level of sports training during 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 stress intensity is determined by the threshold of anaerobic metabolism (ANSP). When this point (threshold) is reached, the concentration of lactate in the blood increases sharply, while the rate of its formation in the body becomes much higher than the rate of utilization. This growth usually begins if the concentration of lactate exceeds an indicator of 4 mmol / L. The threshold for anaerobic metabolism is reached at about 85% of the maximum heart rate, as well as at 75% of the maximum oxygen consumption.
The first increase in lactate concentration fixes the first threshold point - the aerobic threshold. Up to this stage, there is no significant increase in anaerobic metabolism.
Aerobic and anaerobic sports activity are characterized by energy resources that the body uses at the time of training.
Aerobic or cardio loads use oxygen as a resource. Anaerobic (strength training) uses “finished fuel” from muscle tissue, on average it lasts for 12 seconds, after which the training again becomes aerobic.
These two types of loads differ in the process of doing the exercises:
- During anaerobic training, weight parameters increase, repetitions and rest between sets are quantitatively reduced.
- In aerobic training, weight parameters decrease, repetitions increase quantitatively, respite is minimal.
The effect of anaerobic exercise
Power loads of the anaerobic type contribute to the growth of muscle mass, its strengthening and strengthening. In this case, it is very important to observe proper nutrition, otherwise muscle building will be carried out by involving less active muscle groups. In women, testosterone levels are lowered, so this does not threaten them.
With power-type loads, there is less calorie consumption than in aerobic- type workouts , where their consumption by muscles goes in large numbers. In other words, the more muscle, the more calories burn during the day, even if there is no physical activity.
If anaerobic metabolism threshold is reached in strength training, the metabolic process is accelerated, and it affects fat burning. The effect of pi remains for a day and a half. If the weight of the muscles exceeds the mass of fat, even in the absence of a general weight loss, body volume will decrease.
The benefits of power loads
Including anaerobic workouts in training, you can achieve incredible results, reduce the risk of many diseases. Their benefits are as follows:
- Bone density is constantly evolving.
- The cardiovascular system strengthens.
- Prevention of the possibility of developing diabetes. Anaerobic loads are used in the complex treatment of the disease.
- The risk of developing cancer is reduced.
- The general condition of the body improves, sleep.
- The body is cleansed of various toxins.
- Cleansing the skin.
Anaerobic Threshold: Definition
The threshold of anaerobic metabolism is the transition from an aerobic energy-supplying system to anaerobic, where the increase in speed and the formation of lactic acid are transferred from the slow phase to the fast. In athletes, this example can be observed with intense running. Each sprinter seeks to determine its anaerobic threshold.
It is very important to control the growth of lactic acid in the muscles at medium and long distances with increasing speed.
With a correctly selected training program, the lactate accumulation rate shifts towards an increase in running speed, approaching the maximum heart rate (HR). In other words, a runner can run longer with a high heart rate while maintaining a high pace.
Everyone who works to increase athletic performance seeks to know their anaerobic threshold. Training is held at a pace above this threshold and slightly below it.
You need to know your working zones of intensity, pace, heart rate, at which a threshold is reached, a jump in the level of lactate in the blood.
Laboratory research
The best method for determining ANSPs is laboratory testing. When passing the test in laboratory conditions, 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 steps lasting five minutes each. With the passage of each new stage, 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 pace of the marathon, at the last - the competitive pace at a distance of 5 km. After taking the testimony, the physiologist builds a schedule, it can be seen from it where the threshold of anaerobic metabolism corresponds to certain heart rate numbers and pace of run.
The graph makes it possible to visually see where the level of lactate begins to increase sharply.
Naturally, this test is impossible for amateur runners, expensive, and not every city has such research laboratories. Athletes perform this procedure all the time, since the anaerobic threshold can change over time. There are other ways to determine an ANSP.
Time running
To pass the test, you will need a track with a slope of 1%, any surface where you can quickly and unhindered to move and measure the exact distance traveled. Of the devices you need a heart rate monitor and a stopwatch. To determine your anaerobic threshold, the test must be passed with renewed strength, rested and fresh.
At first, the pace of running is light, warming up. Then time it for half an hour and run as fast as possible. The main thing here is to prevent a common mistake - a high pace at the beginning, and a complete decline 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 summarized, the result is divided in half - this is the heart rate at which your body reaches its ANSP.
Many studies confirm the accuracy and reliability of this test, if it was carried out in compliance with all necessary conditions. Recommended for all amateur runners.
Portable lactometer measurement
If it is not possible to measure the level of the anaerobic threshold in the laboratory, you can use the Accusport Lactate portable lactometer when running on a treadmill or a tread-mile. This device has proved its accuracy, it correctly shows the level of lactate. The study is comparable to laboratory research. The device costs several thousand rubles. If we compare the price with the cost of the lactate analyzers that are used in the laboratory, then it is much cheaper. Often such a device is bought by a chipper, in sections, in sports schools.
Competitive Performance
How to determine the anaerobic threshold based on competitive indicators? This method is less technological. The indicator is calculated based on the numbers of competitive results. For runners with experience AnP corresponds approximately to the pace at distances from 15 km to the half marathon (21 km). The thing is that it is at these distances that the runner determines the pace with the size of the anaerobic threshold. An athlete often overcomes short distances, surpassing his ANP, at a marathon the pace is slightly lower than ANP. If the runner performs more often at short distances, then the pace of the anaerobic threshold will be slower at 6-9 s / km at a competitive 10 km pace. According to the testimony of heart rate, you can also find the pace that stimulates the anaerobic threshold (ANSP), it is a pulse in 80-90% of the reserve and 85-92% of the maximum heart rate. Nevertheless, for each athlete, this relationship varies, depending on the capabilities of the body and genetic characteristics.
How to increase the anaerobic threshold (ANP)
Training at the level of your own PANO for long distance runners is very important, but many do not know how to increase the anaerobic threshold. This method is quite simple - you just need to run at a level higher than AnP.
An-training at first glance seems like just speed work, 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 increase in the anaerobic threshold. If you run too fast, lactic acid does not allow you to withstand a high tempo for a long time. The necessary effect is exerted by training when it is possible to maintain the appropriate intensity.
The main types of training that increase ANP are pace running, ANP intervals and mountain ANP training. The intensity during all workouts should be moderate, that is, high, but such that you can hold it for a long time. If the pace is exceeded by 6 s / km, then try to move slower. If the next day you feel muscle pain, then running speed has been exceeded.
Pace run
Pace running - a classic training anaerobic threshold, running is supported by the ANSP for 20-40 minutes. It looks like this:
- As a warm-up - 3 km of light run.
- Competitive pace - 6 km.
- For a hitch a short jog.
Training is performed on the highway or treadmill. It is better to conduct training on a marked track so that you can track the stages and pace. Using a heart rate monitor, you can use heart rate indicators in order to choose the right values for subsequent workouts. After a few days, athletes feel their desired pace at the level of ANP. As studies show, those athletes who once caught their pace of AnP continue to reproduce it with greater accuracy. Starts at 5-10 km are a good alternative to pace training. But here you need to be more careful to overcome the distance, not to get involved in the race, using your strength on the maximum possibilities.
ANP intervals
A similar effect can be achieved by breaking the entire race into several segments (2-4). A similar kind of training, which was called "leisurely intervals" was proposed by sports physiologist Jack Daniels. For example, at the level of ANP, a run of 8 minutes is repeated three times, between intervals a three-minute jogging run. In general, it turns out at the level of AnP 24 minutes of running. This type of training has its drawback: there is no psychological load, which is characteristic for a continuous pace race. During the competition, this may incorrectly affect the behavior of the runner.
Mountain AnP training
The anaerobic threshold rises well during a long uphill run. If you are lucky, and you live in an area with a hilly or mountainous terrain, then you can perform ANP training, focusing on high rises. Imagine that you have a route with a length of 15 km, where there are four lifts, each of which is about 800 meters and, for example, one 1.5 km. Overcoming the climbs at your level of AnP, you can get a 20-minute run with the same intensity as was spent on the mountain climbs.
Key Adaptation Changes
Continuous training can significantly increase your own maximum oxygen consumption (IPC). It is able to increase only in the first years of training, then it reaches a plateau. If your training in the early years was quite intense, then, most likely, the opportunities to increase the BMD have already been realized. However, the anaerobic threshold is able to grow, adaptation changes with a high percentage of BMD occur in muscle cells.
The anaerobic threshold rises with the results when the production of lactate is reduced, and also when the rate of its neutralization increases. The most important adaptive changes that increase the anaerobic threshold include the following factors:
- the size and number of mitochondria increases;
- the density of capillaries increases;
- increased activity of aerobic enzymes;
- increased hemoglobin concentration.
Proper training under the guidance of knowledgeable instructors helps to increase the anaerobic threshold and achieve high results in sports.