Lactate Threshold & Onset of Blood Lactate Accumulation (OBLA)
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- čas přidán 4. 01. 2020
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You have two criteria for OBLA: Lac @ 4 mM and 85% of max heart rate. 85% of max heart rate in this plot is approx. 157 bpm (HRmax seems to be something around 187), but the heart rate at which lactate is 4 mM is approx. 180 (which is closer to 96% of HRmax), so something is not right here.
Yeah, and the LT1 as far as i know should be 2 mmol and not 1 as in the video
Oh my god, this video as a gem as the other ones on your channel, man. Thank you a lot for what you’re doing! You’ve made me understand such important things, gosh!
This video is amazing. Best / simplest detailed explanation out there.
This is Brilliant! Thank you so much... this will help me with my assignment.. was really confused about the differences between lactate threshold and OBLA... have some clarity after searching for ages.
awesome, best video on it by far. I can finally understand this stuff now, many thanks!
Great info on lactate and how the mitochondria plays a role in energy during excersize.
Thanks for the great video!
Thank you!
This is great, but I'd like to know how you measured LT1.
Also, LT1 at 1mmol is really low!
Great explanation
Thank you ; )
Very clear and informative. One thing I'm now clear on is how the aerobic threshold was arrived at. I know you said it's where the graph goes from linear to exponential, but that seems rather arbitrary as it assumes there is some phase transition from linear (one process) to exponential (a new process), when in truth exponential growth through the entire domain can _look_ linear in the early phase, even though it is all the same process.
You made it easy
Thanks :)
Thank you for this video. What parameters have you put on the graph to determine the 2 intersection points, or is this just by gestimation visually?
You classify the lactate threshold as 85% of max hr, but when you get better as an athlete and increase the speed at your anaerobic threshold, the body adapts to the training and use more % of your vo2max to get more efficient. So a great sign of improvement is to have a high hr at a lower lactate value, which symbolises improvement. An athlete like Jakob Ingebrigtsen or eliud kipchoge can mabye have 90-95% of max hr at anaerobic threshold.
But lactate threshold is actually anaerobic threshold. OBLA occurs because of exercising above it. Isnt it?
Hello, I was wondering, what would be considered as a subthreshold then? Thank you!
Man I would be concerned if my BPM would be 115 at rest :) Great vid!
Haha
Very well explained, the graph was particularly helpful. (I'd love to see other athletes' lactate graphs to see how they compare). Can a person's OBLA/anaerobic threshold vary significantly between tests as it is affected by many different physiologic factors? Note: You mentioned at 5:54 that you were going to post a link to a video about "augmenting" aerobic metabolism with anaerobic metabolism. I don't see the link above, can you please point me in the right direction for that video? Thank you!
My apologies: I go into some of this concept in this video, if I remember right.
Link: czcams.com/video/2juWmZNy9W0/video.html
hydration level would significantly affect it
From your graphic you use 6 effort zones, it is right or I miss something?
The graph is off: left axis should have +1. The LT1 is 2 mmol and LT2 always 4 mmol
Clarification question: My max HR is 176 bpm. This means my OBLA is 176 * 85% = 149.6 bpm (round down to 149). Does this mean all my threshold work needs to be below 149 bpm? Also what would my "Aerobic Threshold" look like?
Thank you soooooo much!!!!! Also for telling us why it relates to VO2max. God bless you.
Does lactate concentration increase directly from not being able to take in enough oxygen for aerobic metabolism?
What is it exactly that makes you run out of breath with increased intensity?
Is it because your heart is not delivering enough oxygen to muscles?
Hi, at what lactate value does the Aerobic threshold occur? How would you use both of these values to develop a training program? Would the OBLA value improve (occur at higher value hr) if you train at higher intensity? Or lower intensity than the OBLA value? I’m trying to figure out how to incorporate this in training. Thanks
Marius Bakken: double threshold is your answer
Thank you so much for the video!
My teachers in school are talking about the lactate threshold and the anaerobic threshold as it would be the same thing, but from this video i understand it as different things, is that correct? The lactate threshold = aerobic threshold (not anaerobic)
I noticed the same thing. For me the lactate threshold equals the anaerobic threshold and not the aerobic threshold as mentioned in the video.
Great video but i don't understand how you found the two turn points on this Athlete. his LT2 is only at 3mM but your saying 4 is the turn point for most people ? LT1 also not much of a spike on your graph? so question is how do you determine turn points with each Athlete?
So to put this video and last video together, increases in lactate causes the body to react by increasing H ions, (h ions also produced by hydrolysis of atp) so if we can increase an athletes lactate threshold, we can increase their clearance rate, therefor, more clearance equals less h ions in the blood ?
You have to train zone 2 for increase lactate clearance. If your lactate clearance isnt good then you wont be able to work for long at your lactate threshold.
I think there is a mistake in the video chart - as far as i know LT1 is at the 2 mmol. On the graph it's 1 mmol which is impossible...he gets 2 mmol at 173 beats and 4 mmol at 182? Too magic to be true
It may be semantics, but your terminology is different than I’ve heard elsewhere. I’ve always known OBLA to be where lactate first starts to accumulate - LT1 or Aerobic Threshold - not LT2 or Anaerobic Threshold. Also, you mention lactate being a fuel source for the brain, for example. You fail to mention that lactate is also converted to ATP to be used in aerobic metabolism by the muscles.
At the aerobic threshold the lactate starts to build but the body can still get rid of it in order to keep performing. That's not the case at the anaerobic threshold.
I can see how training just below obla benefits as it trains your body to work while clearing the lactate making your body more effective at clearing but why training below the lactate threshold? A lot of training programs like MAF/polarised have you training in this area. It makes you faster at higher intensity but why? It's so confusing
Agreed. I understand the basic physiology but I don't understand why we are aiming to stay below OBLA during some training sessions.
I believe you stay below OBLA because it reduces injury rates and you can do significant volume of work at that level. Conversely, going above, you’ll redline and training volume will reduce or even halt in the event of injury.
@@veeco50 I think itv also stimulates the lactate threshold better and it ultimately increases the threshold speed because of this together with the factors you mentioned
if HRmax is constant and obla occurs at 85% of that, how then can LT be trainable?
Training increases the percent of max hr one is able to sustain. The percent could reach 90 for instance vs 85%.
It’s actually a range and it is trainable up to say 92% of max hr for elite athletes.
Is the maximal lactate steady state (MLSS) = OBLA or is it a different concept? Thank you
I thought MLSS is the point where your removing lactate as fast as its being produced. Where OBLA is the next point of intensity and you cant keep up and it all casacdes inot exhaustion.
@@dazamad Very well formulated answer. You helped me understand it all!
What is happening then if in a 400m time trial the athlete heart rate doesnt go much over 154bpm but at 300m starts to fatigue and slow towards the line.
So just to clarify I'm not 100%. But with my understanding of physiology to create that much power for any sprint or mid distance event you would need a lot of oxygen to stay aerobic. But your body cannot intake that much oxygen for the amount of power, even at max heartrate. So right off the bat your body already has to use it's anaerobic process to create the extra energy. Therefore creating lactate causing build up which of course causes fatigue your talking about. Hopefully that helps!
The graph in this video is a representation of lactate accumulation in essentially as "steady state" scenario. The heart rate simply corresponds to a level of sustained effort, and getting close to maximal heart rate implies that even with cardiac output pushed to the limit, there is insufficient oxygen supply to continue the steady state activity. Long story short, a 400m sprint is not a steady-state activity, and heart rate in that event has very little correlation to the level of effort being expended.
When a sprinter comes off the blocks and sprints flat-out for 50 seconds, there's not enough time for their nervous system to respond and increase the heart rate and respiratory rate to a level that can catch up to the amount of work being done. Thus, most of the initial energy in the 400m sprint is covered by the ATP phosphocreatine system, where stored energy is liberated rapidly, but this system only lasts for about 20-30 seconds (thus the visible fatigue) - the rest of the bill is paid by anaerobic glycolysis, and by the time trained athletes cross the finish line, their blood lactate concentrations may exceed 20 mmol/L, which makes me a bit sick to even think about.
can you break this down to age group, i mean say a 50, or 60 + year old there training would be a lot different would it not....???
It wont. Do the 205 - half your age and calculate your percentage of hr max. More of less its the same
@@PhiyackYuh thanks for the info good sir.
1. At no point in time can a muscle cell rely socely on oxidative ATP production... All energy systems work together. 2. After the so-called "aerobic threshold", your claim that the aerobic energy system isn't sufficient to provide "all" the energy is not true again since all energy systems work together, so if aerobic metabolism increases, so will anaerobic metabolism increase. The blood lactate concentration shows the balance between the rate of lactate appearance from muscle cells and the rate of lactate disappearance from many different types of cells. If blood lactate increases with exercise this simply states an imbalance between those two in favor of lactate appearance. Muscle cells are oxygenated enough to provide great amounts of energy even at intensities just above the so-called anaerobic threshold... There is no such thing as a turnpoint from more aerobic metabolism to more anaerobic metabolism ( only AT intensities above VO2MAX where the mitochondrial reticulum has achieved its maximal capacity and therefore anaerobic metabolism is the only way to keep ATP high). There is no such thing as anaerobic threshold. Plus lactate is produced under fully oxygenated muscle cells showing that its not a lack of oxygen that causes lactate to accumulate. Lactate dehydrogenase in muscle cells is limited by substrate, which means that only a lack of NADH and pyruvate can decrease the production of lactate. As long as glycolysis is working and NADH and pyruvate are beeing produced, no matter how much oxygen in the muscle cell, lactate will ALWAYS BE PRODUCED. THERE IS NO ANAEROBIC THRESHOLD!
If there is no anaerobic threshold, what does that second point on the graph actually represent, if anything? How come the greatest distance runners in the world insist on doing "double threshold" and "LT2-specific" types of targeted training below this point? I am not arguing, I don't know enough to argue. I am hoping you can provide insight into what else this "second threshold" might actually be or why its so beneficial for athletes to train right under it.
Who’s here because of Peter Attia?
Nah. He aint the first one to mention it. Its george brooks. Plus if you train endurance, its pretty known already.
You repeated yourself quite a lot of times. However, instructive video.
You said "OK" 27 times. Is that like a nervous tic or something? Quite annoying... No like or subscribe for you, OK?
You posted cringe. Is that a hobby or something? Quite pitiful... No friend for you, OK?