Archive for January, 2010

Anaerobic Threshold Training

Thursday, January 7th, 2010


By Amber Tebeau, Lead Personal Trainer, CoachMeFit West Bloomfield

Lactic acid training should be encorporated into your cardio routines

Lactic acid training should be incorporated into your cardio routines

It is important for any individual who is trying to stay fit to understand the difference between aerobic and anaerobic training. The anaerobic system does not use oxygen to burn glucose for energy, and is used in any activity lasting less than two minutes. An aerobic activity usually lasts longer than 2 minutes and it does use oxygen to burn glucose for energy. A 30 second sprint would use the anaerobic system due to its high intensity and its short duration; a distance run would use the aerobic system due to its low intensity and its long duration. In the anaerobic system energy is readily available; however, it is not as efficient due to the lactic acid that builds up in the muscles. The build up of lactic acid in the muscles is the reason anaerobic activities do no last a long time. In an aerobic activity the body is efficient in removing lactic acid from the muscles which allows the activity to continue for an extended period of time.

The National Academy of Sports Medicine defines the Anaerobic Threshold as the point when the body can no longer produce enough energy for the muscles with normal oxygen intake. This is the point when the body stops using oxygen to burn glucose for energy. Due to the short amount of time that the body can sustain an anaerobic activity, it is advantageous to increase the anaerobic threshold because an aerobic activity will burn more fat calories than an anaerobic activity.

To increase the anaerobic threshold one must continually push themselves to their anaerobic threshold, until the body becomes accustomed to removing lactic acid from the muscles more efficiently. Interval training is effective in doing this because the body is pushed to its anaerobic threshold several times in one workout. This allows the body to be pushed almost to its limit and then allows adequate time to rest and recuperate energy. Interval training will enable an individual to increase their anaerobic threshold and thus increase their calorie burn during a workout.

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2010- Your Healthiest Year Yet

Sunday, January 3rd, 2010

“Those who do not find time for exercise will have to find time for illness.” –Earl of Derby

 

Don’t make a fitness resolution you won’t keep for the whole year.  Decide to make a lifestyle change.  Below are a few tips on how to make this change:

Keep track of your progress: Instead of focusing on the scale, get yourself pumped by logging improvements in your performance and the way your clothes fit.

Surround yourself with positive role models: Find inspiration in someone who motivates you to be your best and who has a sense of determination you admire.

Excuse proof your environment: Leave a packed gym bag on the passenger seat of your car, your running shoes by the door and a clean eating recipe on your fridge.

Have a Happy and Healthy New Year!

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