Sunday, July 20, 2014

Lactate Resynthesis

As athletes when we think of lactate we've come to believe it's something of a waste product that causes our muscles sizzle from pushing our limits. But the reality is that lactate has a number of essential purposes. The liver actually recycles it, and releases it as glucose. During intensive exercise it provides another source of glucose. It's almost like a survival mechanism developed from our evolution to help us extend our endurance or time to total exhaustion. There's also a misconception that you’re not making lactate until you reach your lactate threshold. Not true, you’re producing lactate around the clock just at a much lower level at lower heart rates. Our bodies clear lactate very efficiently and use it rapidly until we approach a very high level of muscular stress. To determine where your threshold is a blood sample is taken and when blood concentrations are around 4 mmol/L that’s normally considered your threshold.

Sunday, July 6, 2014

Interval training for burning calories

Not only does interval training increase your metabolic rate during the workout, it keeps it elevated for hours afterward, burning more calories even while you’re sitting on your couch.  A study published in Medicine and Science in Sports and Exercise found that not only did subjects burn more calories during interval cycling (15 x 2 minutes at 100% VO2max with 2 minutes rest) compared to continuous cycling (60 minutes at 50% VO2max), they also burned more calories during the following 24 hours.  Other studies, in which subjects ran instead of cycled (6 x 3 minutes at 90% VO2max with 3 minutes rest or 20 x 1 minute at 105% VO2max with 2 minutes rest) have also found higher post-workout metabolic rates after interval workouts compared to after continuous workouts.