How to Raise Your Anaerobic Threshold

How to Raise Your Anaerobic Threshold

Though a term such as anaerobic threshold may sound confusing, it is a simple term with a simple meaning. It is a very reliable way of predicting your performance in aerobic exercise. Your anaerobic threshold is the point at which lactic acid is no longer able to be processed and removed by your muscles. You can tell when this point has been reached because it's where "the burn" sets in during your workout. The most effective way of determining your personal anaerobic threshold is by testing for it.

Tests to Find Your Anaerobic Threshold

There are two methods of anaerobic threshold testing: laboratory-based and portable tester based. The laboratory based testing is the most accurate and will be comprised of a few different forms of exercise, during which the levels of difficulty in the routine will rise and fall. For example, the resistance or velocity on the treadmill will rise and fall and the cycling ergometer will increase and decrease. These will happen at regularly distanced times. Samples of blood will be taken at each different change, and maximum heart rate and a few other readings are taken as well. From there the lab assistants will run a variety of tests, including the function of placing blood lactate levels against each different workout level given.
Any good portable lactate analyzer will have the same constant and reputable results as any laboratory testing that can be done. Even with the portable tester there is still a specific exercise test needed, and it must be chosen with attention being paid to sport. Finding the correct exercise to test during takes practice.

Raising Your Anaerobic Threshold

There are many ways to raise your anaerobic threshold. The more energy you use over an extended period of time, the more your anaerobic threshold will increase. Activities such as boxing, running, martial arts, light jogging, walking and bicycling will help to raise your anaerobic threshold by increasing the intensity and/or the length of your workout over time. If you raise your anaerobic threshold faster by working out harder, you will need shorter workouts. So if you usually jog, you can instead do a shorter amount of sprints.
Knowing your anaerobic threshold helps you get the most out of your workout, and make it easier to be sure you don't overwork yourself. It is always best to plan out your exercise routine to match your anaerobic threshold, and you can try more than one kind of routine until you find the one that matches you best. Whether you use a portable at home test or the more complicated ones at the doctor's office, finding your anaerobic threshold will help you to completely tailor an exercise program to suit your body and needs.

1 Comment

  1. Starlah

    I am an extremley active person and i heard about this anaerobic threshold thing and how hard it is to increase the strength of it, but i’ve been doing a lot of reading and it doesnt sound that hard. i dont know though how to figure out what my AT is like and what i should do to get it at the point that i want it.

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