Contrary to belief, lactic acid does not cause muscle soreness. However, the concentration of lactic acid in the blood does increase during exercise. High levels of lactic acid in the blood can lead to hyperlactatemia and lactic acidosis.
Interesting! While I’m not the most well-versed on lactate, I did know that it doesn’t cause muscle soreness. I didn’t want to go too deep down the rabbit hole though, that’s why I said “lactate accumulation is associated with decreased muscle performance” rather than “causes”. You’re giving me future video ideas though 🤔
Its surely helpful. But the trick is to know where your zones are. Also they shift over time. So its difficult to train correctly. Is there a way to train very efficiently without going to the labs?
On sams metabolic map , the body only starts usung more glucose around start of z3 . In zone 2 one can burn much more fat gram per min than glucose gram per minute . Then fat per minute rapidly declines around zone 4 . So are u referring more to lactate and what energy lactate uses through zones ?
His graph actually has two separate y-axis scales, one for fat utilization and one for glucose utilization (it's difficult to see this on his video, but you can find the graph online). There is always more glucose being used than fat, regardless of which zone you are in, simply because glucose is the body's preferred fuel source. Zone 2, also called FatMax, is the point at which we use the MOST amount of fat for ATP synthesis, but it's still far less than the amount of glucose we use. I hope that makes sense!
@@jacklelandharrison OK thanks , i always assumed the body uses more fat calories than glucose calories at lower intensities like walking or z2 stuff . I will have to have a rethink cheers
I fear that its not really possible without lab sessions. Im looking for a reliable way myself without the lab but i guess its not possible. No general formula will be precise enough to a individul person.
This is correct. Using the "talk test" is an impressively reliable way to find your zone 2, but beyond that it is difficult to accurately find your training zones without doing lactate or lab testing
This video completely misses the gold and diamonds of developing steady-state zone 2! It defines the zones well, but does NOT shed light on the cutting edge research of Inigo San Millan.
@@jacklelandharrison mitochondrial biogenesis. Maximum mitochondrial expression. Mitochondrial density. And how it develops the entire metabolism and all the transporters. Including full metabolic health.
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Really helpful video making a complex topic in layman's terms. Really appreciate you breaking down the science and the quick CBA behind each zone.
Thank you so much! I try to break down complex sports science and physiology into the simplest and most actionable content possible.
Please keep the first graph visible longer. That really helped me understand.
Thank You very well explained. Only one thing missing. What percentage of FTP and Heartrate has each zone?
Thank You
Contrary to belief, lactic acid does not cause muscle soreness. However, the concentration of lactic acid in the blood does increase during exercise. High levels of lactic acid in the blood can lead to hyperlactatemia and lactic acidosis.
Interesting! While I’m not the most well-versed on lactate, I did know that it doesn’t cause muscle soreness. I didn’t want to go too deep down the rabbit hole though, that’s why I said “lactate accumulation is associated with decreased muscle performance” rather than “causes”.
You’re giving me future video ideas though 🤔
You should do a video on active recovery/importance of rest! Love the content, bro ❤
Thanks man! I’ll work on something like that soon, thanks for the suggestion 🙏🏻
Great video! Salute from Brasil
Great video. I get it now! Thanks!
Thank you! I'm so glad it helped!
Well, in the end milan Model also has 7 Systems, singe neuromuscular is missing, but also irrelevant for endurance.
Good stuff!
Thank you!!
Its surely helpful. But the trick is to know where your zones are. Also they shift over time. So its difficult to train correctly. Is there a way to train very efficiently without going to the labs?
On sams metabolic map , the body only starts usung more glucose around start of z3 . In zone 2 one can burn much more fat gram per min than glucose gram per minute . Then fat per minute rapidly declines around zone 4 . So are u referring more to lactate and what energy lactate uses through zones ?
His graph actually has two separate y-axis scales, one for fat utilization and one for glucose utilization (it's difficult to see this on his video, but you can find the graph online). There is always more glucose being used than fat, regardless of which zone you are in, simply because glucose is the body's preferred fuel source. Zone 2, also called FatMax, is the point at which we use the MOST amount of fat for ATP synthesis, but it's still far less than the amount of glucose we use. I hope that makes sense!
@@jacklelandharrison OK thanks , i always assumed the body uses more fat calories than glucose calories at lower intensities like walking or z2 stuff . I will have to have a rethink cheers
Nice video however, you never explained how we are to know which zone we are in or how to determine a formula to get there.
I fear that its not really possible without lab sessions. Im looking for a reliable way myself without the lab but i guess its not possible. No general formula will be precise enough to a individul person.
This is correct. Using the "talk test" is an impressively reliable way to find your zone 2, but beyond that it is difficult to accurately find your training zones without doing lactate or lab testing
Бесполезная чушь... Ты ничего не привнес в то видео великого тренера, ты просто все пересказал.
This video completely misses the gold and diamonds of developing steady-state zone 2! It defines the zones well, but does NOT shed light on the cutting edge research of Inigo San Millan.
What specifically did I miss? I'd love to know.
@@jacklelandharrison mitochondrial biogenesis. Maximum mitochondrial expression. Mitochondrial density. And how it develops the entire metabolism and all the transporters. Including full metabolic health.