Saturday, 18 December 2010

18th December 2010

Lactic tolerance training.

Had a couple of e-mails asking what I mean by lactose tolerance levels. Firstly, got that wrong. Lactose intolerance is intolerance to milk products, sorry!
It's Lactic tolerance, and an explanation goes some way to explain why we have to train in the first place.
       When you exercise, the heart carries oxygen to the muscles where it is used, then afterwards the residue in the muscles is carried away in the form of Lactic Acid, again in the bloodstream and away as waste. As you exercise more, then a greater amount of lactic acid is produced and has to be carried away, and to do this, the heart beats faster to pass more blood into the muscles. At a certain point, more lactic acid will be produced than the body can deal with. This means the blood can't circulate fast enough and not only does the bloodstream become unable to deal with the excess waste, but the same bloodstream cannot deliver the oxygen needed to the overworked muscles.
      This can be explained by the feeling when you are walking up a steep hill at speed. At a certain point, you will start gasping for breath and feel burning in the muscles. This is because the muscles signal to the brain that it isn't getting the required oxygen, so the brain responds by signalling the lungs to work harder, hence the gasping and if you keep going, the dizziness as the lack of oxygen means the brain isn't getting enough. When exercising, a heart rate monitor can show this point the heart rate becomes unable to cope.
       Cardio training can improve this. The heart is the main muscle in this case, and as with all muscles, it can be strengthened. Constantly doing cardio training can increase the strength of the heart which can push more blood round the system and deliver more oxygen. Say for example, you feel tired when you heart rate is 120, you have to slow down. As your heart strengthens it increases to 130, 140 etc, as the circulation system becomes more efficient.
       Benefits include a cleaner bloodstream, as cholesterol is reduced and waste products are taken away more efficiently, a more efficient heart, resting heart rate comes down as it doesn't need to work as hard. Less energy used  as the body is not working so hard so performance is more efficient and less food has to be taken, and quicker recovery times. Stride up Ballikillowey and when you get to the top you can stride away quicker rather than spend ten minutes waiting for the heart rate to come down again.
       So, a Cardio session or two a week in your training will improve fitness, recovery and efficiency, something we all need to get to our target church!

       I'm typing this as I listen to Hull City on the internet, couldn't get to this weeks match. New owners who have paid off over £20 million in debts, and a 2-0 win.

    Come on you tigers! 

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