Transcription
Another kind of training you do, we talk about threshold training, and that's done at about 82 to 88% of your max, close to 90% of max heart rate even. It's pretty hard. I would call that comfortably hard. This is easy, this is comfortably hard threshold training.
And what's the purpose of threshold training? Well, if you, if you were to measure the the blood lactate in your blood, it would be about a millo at rest. As you sit here, you you're producing blood lactate and you're clearing it. Most of it goes into the blood and goes to the the the liver, and the liver turns it back into a carbohydrate fuel or other muscle fibers use it as fuel. So here's your resting blood lactate. You start running easy and it doesn't even go up. What you're measuring in your blood is not production of lactate, you're measuring accumulation. And accumulation is the difference between how much are you producing and how fast are you clearing it. So you start running and you you clear as fast as you improve increase the production of it. Okay, you go a little faster and it might go up a little, and then at some point it just starts going up like that.
Well, this is your threshold. We talk about there's a speed of running beyond which blood lactate accumulation will start rising continually. It won't plateau anymore. So in other words, your threshold is is the speed of running where lactate accumulation will steady state. And if you go any slower than that, it goes away. If you go any faster than that, it keeps climbing. So this is a steady state of lactate accumulation. And that lactate, you can race for about an hour at that speed. A good runner would run a whole half marathon at that speed, at threshold speed. Somebody else might only run a 10K. Takes him an hour to run a 10K. You can race for about an hour at your threshold. So it would be nice if we could shift that to a faster speed, wouldn't it?
Now, you want to improve some physiological function in your body, you've got to stress that function. But you want to stress it at the least, the lowest intensity that stresses it. So you want to train at that speed right there, at your threshold speed, not beyond it. Train at it and not below it. So that's why you do threshold training. That improves your endurance. In other words, by improving your threshold, you improve your endurance. By improving by doing easy stuff, you improve the heart muscle and the the the peripheral cell stuff.