How to Test and Train THE ANAEROBIC THRESHOLD

In this video, I further discuss elements from my published article about how anaerobic threshold occurs during different exercise intensities, methods to assess the threshold and exercise training to improve it.
Link to article: journals.lww.com/acsm-healthf...
My other videos on this topic can be found here:
• Ventilatory, Anaerobic...
• ANAEROBIC THRESHOLD: H...
#exercisephysiology #anaerobicthreshold #exercise #sportscience #sportsphysiology #physiology #lactate #lactatethreshold ‪@ACSM‬

[@ccamire]

Thanks for reviewing the science and suggestions.

[@itsimty]

Excellent content bro

[@physiologymadeeasy216]

Appreciate that brother!

[@Cloppa2000]

Thank you for explaining all of this so thoroughly!
I'm pretty new to running at 60yrs old but have trained weights and martial arts most of my life.
I tried MAF/Z2 training for 3 months 3 yrs ago with almost no improvement in my MAF tests at all.
After no running for 3 yrs, I have recently started (3mths now) doing short 15 minute runs, 5 times a week at my LT2 HR and have just completed a MAF test to check my aerobic fitness and found I could run 0.6kmh faster throughout than I could after doing the MAF training 3 yrs ago!
A question this brings up for me is; other than injury prevention, is there any aerobic benefit that would be better trained in zone 2 more than it would benefit from zone 3 or just below LT2 threshold training?
Would LT2 training increase mitochondria and ATP production on a par with Z2 or MAF training?
Is there any point to doing Z2 training when LT2 training seems to produce better results for me at the moment?
Thank you for any advice.

[@omardiangeloarteaga4875]

Aerobic base or zone 2 is good . Feeds all the energy sistems .

[@GTE_Channel]

Zone 2 is the basis. This should be the majority of your running. You can compliment a zone 2 run with some strides or 1min intervals at the end.

[@mohammadrezayousefi8352]

First, I'm so grateful for sharing your knowledge. Next, I want to know that is logical if I run 5k or 10k in VO2max HR zone so that my average HR is about 180? or it is better to train below lactate threshold until move it up?

[@physiologymadeeasy216]

You can run in the higher training intensity training zones, but rather than try to sustain it for 5k or 10k, start by having shorter time zones at this intensity with rest at a lower zone.

[@mohammadrezayousefi8352]

@@physiologymadeeasy216 Thank you. If I got it correctly you mean that It's far better to do interval runs until my heart rate gets lower for high-intensity workouts.

[@ccamire]

Question. For a fat adapted person, do you always require carbs at the anerobic threshold or can we produce high intensity exercises on fat only. I am doing cycling for 4 hrs and i am trying to optimize my nutrition strategy biking at lactate threshold power.

[@physiologymadeeasy216]

From a physiological perspective, carbs would be the main source of energy at the AT. Fat is a slow burning energy source. It releases large amounts of ATP, but you need to give time for that metabolic process to happen during an event. As soon as you ramp up the intensity, Fat metabolism cannot keep up with ATP demand and the body transitions to CHO use. My suggestion would be to ensure you do have adequate CHO intake if competing in endurance events that require periods of high intensity activity, or even sustained high-effort at or below the AT.

[@ccamire]

@@physiologymadeeasy216 thanks for the reply. well appreciated. Like your short videos like this

[@omardiangeloarteaga4875]

I have a question regarding contioning to mma or bjj judo athletes. How much is too much aerobic base training or vo2 training ?? I dont think a mma figjters needs do 4x4 norwegian method

[@physiologymadeeasy216]

This is a good question. Excessive endurance training can sometimes be detrimental to contact sports as they may impair recovery that then affect other training aspects (e.g. sparring, technical work etc.), so ensuring you have good baseline fitness to compete without fatiguing is going to be your marker. It is likely that in pre-season, you will build up your endurance again (especially after a break), and then you will need to maintain that during the season rather than keep building it at the expense of other training methods. Periodised training (breaking training into short blocks) can help achieve that and prevent over training. Good coaches will also know how to manage the training demands and what level you should be at in different phases, so do listen to them.

[@omardiangeloarteaga4875]

@@physiologymadeeasy216 my ignorant and personal opinion even in pre-season is combat fighter dont need more 1 hour zone 2 steady state cardio sessions and for anaerobic lactic power would be máx 30 seconds on the capacity side norwegian method type i would start and 1 minute intervals in zone4-5 and increase volume till 2 minutes intervals . I think 4 x 4 is too much for 15-25 minutes fights . Grappling max are 10 min . Wrestling 5 minutes . Boxing 36 minutes . Thats why i ask these question . I ask to a lot of phd or coaches but they seem to not know how much is too much . I think just élite can be near doing 4x4 . We have to take into consideration that sparring is anaerobic lactic based . I am a bjj-grappling Black belt instructor trying to know more to pass knowledge to my students .i am always liked sports and conditioning etc

[@omardiangeloarteaga4875]

@@physiologymadeeasy216 a lot of coaches just follow methods just for Being trendy and they told me "just do norwegian method" without thinking. I like to know the why the what and the how . And the concept behind it . When i was younger i didnt consider or think in these things or caveats . Now i am still dumb and pretty ignorant but i Wanna know more 🤣

[@physiologymadeeasy216]

@@omardiangeloarteaga4875 Yes, I agree. If we take boxing as an example, then 4x4 is going to be unnecessary. It would be more beneficial to do a 5k run at a steady pace to ensure you have good stamina. Sometimes, you could increase distance to 8 or 10k. The work at the anaerobic threshold can actually be achieved by intense circuit work or bag work - and it can be argued that those activities are more specific to the sport so better for the boxer. It's always best to follow coaches who appreciate that behind any instruction or approach, there is likely to be a 'science'. They will have much more scope for changing their approach (and opinions) as new evidence becomes available. Hope this helps and all the best with your training and coaching.

[@omardiangeloarteaga4875]

@@physiologymadeeasy216 i would try to do intervals in zone 4-5 but not 4 minutes. For anaerobic capacity 45 seconds . Increasing till 1 minute or 1 minute 30 seconds máx. Empiric testing and see how it goes . A think a fight is more like you said a 5k course .