A lactate threshold is the point at which your body produces more lactate in the muscles than it can clear through the blood stream, causing a local build-up of lactic acid. It is caused by increasing exercise intensity to a point where your body can no longer keep up with the energy demand. You may have felt this if you have ever gone for a jog and decided to pick up the pace for awhile, then realized that your breathing rate increased significantly and your legs started to burn. While the sensation is uncomfortable, reaching your lactate threshold is important for increasing your cardiovascular fitness.
Instructions
1. Begin your exercise with a slow jog for 5-10 minutes. You should jog until you feel your heart rate increase and your body feels warm enough to sweat.
2. Increase your running pace so that it is no longer comfortable to hold a conversation. If this is your first time, only continue this pace for 2-5 minutes. Continue holding the faster pace until it becomes uncomfortable. This is your lactate threshold.
3. Slow your heart rate down again and jog slowly for an additional 5-10 minutes.
4. Try increasing the amount of time you are running at your faster pace by 5 minutes each week. If you are interested in racing or increasing your running pace, the more time you spend in your lactate threshold, the better.
Tags: lactate threshold, your body, your lactate threshold, your running pace, 5-10 minutes, faster pace