Lactate Threshold Training
by Deborah
Caruana
zone3
Workout DVD Coming Soon!
What is it? Why do we do it?
It's
not just because it's the toughest workout you have ever done in your
life. And it's not just because you can feel your metabolism going through
the roof, burning the fat almost instantaneously. It's also not due to the
fact that after a few workouts you start to see muscle tone and then get
really inspired to get more results. It's certainly not that, even though
its so painful and you can't wait to do it again because you know in your
heart…This is how exercise is supposed to feel.
These are not the
reasons we do Lactate Threshold Training.
What is it?
When
muscles contract vigorously for long periods, the circulatory system
begins to lose ground in delivery of oxygen (necessary for energy
production). In these conditions the breakdown of glucose is converted to
lactic acid. As the lactate is produced in the muscles, it leaks out into
the blood and is carried around the body. If this condition continues, the
functioning of the body will become impaired and the muscles fatigue very
quickly. This point is often measured as the lactate threshold.
Why Do
We Do It?
The aim of the training system is to saturate the muscles in
lactic acid, which will educate the body's buffering mechanism to deal
with lactic acid more effectively. Thus raising the anaerobic (lactate)
threshold. It's not the lactic acid that causes the burn in the muscles as
you exercise, but the hydrogen ions released as the lactic acid leaks out.
An elevation in blood lactic acid levels is a major trigger of growth
hormone (HGH) release. Increasing HGH, is beneficial for gaining muscle /
lean tissue and reducing fat.
How it Affects Aging: Many of the
physical and personal changes that are associated with the aging process
are directly related to the age related decline in Human Growth Hormone,
HGH. The 'acknowledged symptoms' associated with 'maturing' are directly
related to hormonal demise. In 1996 the US FDA approved HGH for treating
symptoms associated with adult hormonal demise. The FDA approved that
medical signs and symptoms of HGH demise are parallel with the conditions
associated with the progression of aging: Fat gain, muscle loss, loss of
energy, poor sleep, skin changes, bone density loss, libido issues .. all
HGH related. Increasing HGH has an effect on our skin, body composition,
muscle tone, mood, energy, sleep quality, and bone density.
How it
Affects Metabolism: Fat utilization requires HGH! Low blood sugar triggers
the secretion of HGH to utilize fat for energy. The best time for HGH
stimulating exercise is in the morning after the all night fast. If you
cannot exercise first thing in the morning, time meals so that you have
several hours ( 2 - 3 ) to burn off the blood glucose from the meal,
before you workout. A relatively hard, planned and synergistic workout
will result in up to a 250% increase in HGH secretion.
How it Affects
Posture and Alignment: The constant total body movement
(infinite
& constant movement variations ) results in a constantly changing
center of gravity. You instinctively assume a personally optimum posture
and naturally fine tune the muscles for grace, balance, alignment and
posture.
Taking a week off from training every 8 to 10 weeks is
very important for overall recuperation. Many people have a psychological
barrier to taking time off from training. They feel like they are going to
shrink. Not so. In fact after your week off for complete recovery you will
usually come back stronger and energized.
This program is based on the
research published by the recognized leaders of HGH and AntiAging
Research: Dr. Donald Rudman, Dr. Ronald Klatz, Dr. Mario DiPasquali, Sandy
Shaw and Dirk Pearson. Renowned doctors, authors and scientists with
findings published worldwide. New England Journal of Medicine, several
best selling scientific / technical medical books and a multitude of
magazine articles.
Dietary Recommendations
Eat a high
protein / lowish carb and fat meal 15 - 45 minutes after exercise.
Five
to Six small meals per day spaced 3 1/2 hrs. apart.
Protein
No
potential problem with consuming 1 gm of protein per pound of body weight
per day. Whey protein is inexpensive, low fat, low carb and convenient for
a high protein shake. Animal Protein
·Lean Beef
·Skinless Chicken
, Turkey
·Eggs. A wonderful, nutritious food!
·Fish
Good Oils.
More good OIL not just more fat. 20% - 30% of total calories. Specific
Essential Fatty Acids are needed for most of the bodies hormonal
functions. Olive, Sunflower or Canola oil for salads & cooking.
Trim the fat out of the beef & pull the skin off the chicken and
turkey.
Lower Carbohydrates.
·Raw fruits & Vegetables are
nutrient dense & fiber rich.
·Processed grains are mostly useless,
non nutritious calories with minimal fiber.
·More Raw Fruit &
Vegetables.
·Way Less Sugar.
·Less bread & pasta. Use whole
grains when you do enjoy the grain products.
Eating five or more
servings a day of fruit and vegetables lowers your chances of getting
cancer.
Persons with extreme weight loss requirements ( more than 50
pounds ) obviously have different needs than the average weight conscious
person. Persons striving for a 5% body fat and rippled abs probably also
have different goals than simply enjoying a healthy life.
Recognizing
that food is a sensual thing and to enjoy eating is certainly a simple
pleasure. However being intelligent in sensual pleasures is certainly not
an unheard of concept today. Fast food is a luxury. I eat fast food. I
enjoy ice cream. Thank God I don't particularly like doughnuts.
Dr.
DiPasquali's diet allows you to eat low carb for 5 or 6 days per week and
"binge" on what ever you want for one or two days. This will make sticking
to a "diet" easier and will eliminate the over whelming cravings that can
dominate your sub conscious hunger center.
This 'breaking' of the 'low
carb' diet will also serve to 'reset or raise' your basal metabolism.
Cooking for Good Nutrition and Weight Control
Choose methods of
cooking that will retain flavor, color and nutrients. Steam instead of
boiling vegetables. Avoid cooking at high temperatures (except for quick
stir-frying) and long cooking times. Both extended heat and liquid can
destroy or leach out valuable nutrients.
Add vegetables whenever
possible to ensure your five-a-day intake. Experiment with more veggie
variety in salads, try new vegetable mixes, include some shredded
vegetables in casseroles, and add different vegetables to soups and stews.
Use chopped red or yellow peppers to "pep" up the flavor. Try vegetable
salsas and fruit chutneys as accompaniments to meat or poultry in place of
heavy gravies or sauces.
When you use oil, select olive, sunflower or
canola oil. Drain off visible fat while cooking, blot pan-fried foods on
paper towels to absorb extra grease.
Workout Dvd coming soon! For more
information email: deb@vitalsignsfitness.com
Deborah Caruana RN,
AAHRFP, NASM, ACE,
www.vitalsignsfitness.com
email
deb@vitalsignsfitness.com
ABOUT THE AUTHOR
DEBORAH is a highly respected authority in personal training for
overall health and fitness, with more than 22 years of experience and
success.
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