What you need to know about yourself: pano and mpc running test. Aerobic and anaerobic exercises, how to determine the anaerobic threshold How to determine oxygen consumption at pano level

Many are of the erroneous opinion that all means are good in the fight against excess weight, meaning any sporting activity. However, after several sessions of the chosen type of training, the result turns out to be zero or ineffective. The point is that there are two types of physical activity that have different effects: aerobic and anaerobic.

What are these loads and what are their differences?

The difference between the presented types of sports activity lies in the energy resource that is used by the body at the time of training:

when performing aerobic or cardio exercises, oxygen acts as such a resource;
in the case of anaerobic or oxygen does not take part in energy production. It is replaced by “ready fuel” found in muscle tissue. On average, it lasts for 10 seconds, after which oxygen begins to be consumed again, and the workout goes into aerobic “mode”.

Accordingly, the exercise whose duration exceeds 12 seconds, is not absolutely forceful. In this case, there are also no completely power-type loads, since at the beginning of the exercise any energy production is carried out in the absence of oxygen.

Also, the difference between the two types of loads lies in the process of performing the exercises:

anaerobic training is determined by an increase in weight parameters, a quantitative reduction in repetitions and rest between approaches;
aerobic - determined by a decrease in weight parameters, a quantitative increase in repetitions and minimal breaks.

Correctly characterized by increased heart rate and increased sweating. Breathing also increases. Difficulties in speech reproduction indicate a mandatory decrease in the intensity of the training process. Anaerobic endurance is the ability to perform a load under maximum training conditions.

Effect of anaerobic load

Strength training helps:

muscle growth;
strengthening and strengthening muscle tissue.

It is important to adhere to proper nutrition, otherwise muscle building will occur at the expense of less involved muscle groups. This does not affect females whose testosterone levels are low.

During exercise, calorie consumption occurs to a lesser extent than during aerobic training. At the same time, their consumption by muscles occurs in large quantities.

In other words, the greater the muscle mass, the more calories are burned during the day, even if there is no physical activity.

At the end of anaerobic training, the metabolic process accelerates, which has a beneficial effect on the burning of adipose tissue. In this case, the effect lasts for 36 hours. Because of this, such exercises are an excellent way. The weight of muscles exceeds the weight of fat, which is why a decrease in body volume becomes possible even in the absence of a decrease in overall weight.

The benefits of strength exercises are as follows:

bone tissue density develops;
strengthens;
the development of diabetes mellitus is prevented. It is possible to use anaerobic exercise for the purpose of complex treatment of the disease;
the risk of developing malignant tumors is reduced;
sleep and general condition improve qualitatively;
the body is cleansed of toxic components;
skin cleansing occurs.

Effect of aerobic exercise

Cardio exercises are highly effective if desired, which becomes possible only after glycogen has been completely consumed. The first 20-minute training period is ineffective. The positive effect begins after 40 minutes, when adipose tissue takes on the role of the main energy resource.

Aerobic exercise is a great option for exercise because it allows for maximum calorie expenditure. exercise and following a proper diet for a month, you can get rid of 3 kg of excess weight, after which you should be prepared to gradually reduce the intensity of the weight loss process.

There are three levels of aerobic exercise intensity:

weak and moderate, in which the heart and vascular system is involved. Such activities are exclusively “cardio” in nature;
high when the load falls not only on the heart organ, but also on muscle tissue. In this case we are talking about complex classes.

Despite the fact that aerobic exercise is effective, its significant drawback is the inevitable loss of muscle mass. For this reason, it is important to observe moderation here, since an excessive number of activities can provoke state of shock, leading to the breakdown of muscle tissue due to a hormonal reaction:

increased levels of cortisol, which promotes muscle breakdown;
the concentration of testosterone, which is responsible for the growth of muscle tissue, decreases.

Maximum duration of cardio exercise should be an hour. If the specified time limit is exceeded, the mentioned hormonal processes begin, as well as:

decreased immune strength;
increasing the likelihood of diseases associated with the heart and blood vessels.

The positive aspects of aerobic exercise include:

increasing the overall endurance of the body;
prevention of diseases affecting the heart and vascular system;
removal of harmful substances;
skin cleansing.

Endurance athletes need to train their body's ability to maintain a high level of intensity and speed throughout the entire race distance in order to go as hard and as fast as possible. In a short race we are able to maintain a higher pace than in a long race - why? Much of the answer to this question has to do with anaerobic threshold (or AnT). The human body can maintain speeds above ANP for no more than an hour, after which the cumulative effect of high lactate levels begins to impair performance. The shorter the race, the more lactate can accumulate in the body.
Thus, to maintain high speed in endurance events, especially those lasting more than an hour, it is important to have a high ANP. In order to increase ANP, it is necessary to train at a heart rate at or slightly below ANP. PANO - anaerobic metabolism threshold;

Test.

Objective: Assess the value of the anaerobic threshold and use this level of intensity, as well as subjective perception of the load and pace corresponding to the level, in training.
Necessary equipment:

Heart rate monitor, log for recording data - distance traveled, time, average heart rate during exercise, subjective sensations during exercise (on a scale from 1 to 10, where 10 is maximum effort).
Performance:

Select a testing location and method.
Running – 5-10 km
Bicycle – 25-40 km
Before starting the test, warm up for 15 minutes at moderate intensity.
Complete the distance at the fastest speed you can maintain without losing momentum (this is the most difficult task in the test). If you notice that you are slowing down, it means; you started at a pace that exceeds your ANP.

Stop the test and repeat the next week, starting at a slower pace.

Record the time you complete the distance.

After 5 minutes of work, the heart rate should stabilize. The heart rate that you reach in 5 minutes and which you can maintain throughout the remaining distance will be the heart rate at the ANP level.
Do a 15-minute warm-up after the test.
Most workouts in the “fourth zone” are best done at a heart rate 5-10 beats below the AnP. Premature high-intensity training will most likely lead to peak fitness early or not at all.

Another method for determining maximum heart rate.

Before the test, warm up for at least 20 minutes and stretch well. You are required to have good speed and motivation when performing the load. Use a heart rate monitor for accurate and easy heart rate measurements. When using a monitor, you will be able to determine your anaerobic threshold during the test if you record your heart rate at the moment when you feel a clear lack of oxygen.

Do not perform the tests below if you are over 35 years old, have not had a medical examination with a stress test, or are in poor shape.

Running: The running test consists of running 1.6 km along a flat or athletic track as fast as possible. You must run the last quarter of the distance as hard as you can. Time your run. You can then use it as a guide for your further preparation. At the finish line, stop and immediately count your pulse. This will be your heart rate max.
Bicycle: The bicycle test involves pedaling on an exercise bike or cyclometer (it is better to use your own bicycle) at the maximum possible speed for 5 minutes. The last 30 seconds of the test must be pedaled as hard as you can, then stop and immediately count your pulse. The resulting value will be your heart rate max.

Having found out your heart rate max and heart rate at rest, you can begin to calculate intensity levels (training zones).

The method that R. Sleemaker and R. Browning.

First you need to find the Heart Rate Reserve using the formula: HR max – heart rate at rest. And then multiply the resulting number:
Level 1 – 0.60-0.70
Level 2 – 0.71-0.75
Level 3 – 0.76-0.80
Level 4 – 0.81-0.90
Level 5 – 0.91-1.00

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LDH or lactate dehydrogenase, lactate is an enzyme, involved in the process of glucose oxidation and the formation of lactic acid. Lactate (lactic acid salt) is formed in cells during respiration. LDH is found in almost all human organs and tissues, especially in muscles.
With a full supply of oxygen, lactate does not accumulate in the blood, but is destroyed to neutral products and excreted. Under conditions of hypoxia (lack of oxygen), it accumulates, causes a feeling of muscle fatigue, and disrupts the process of tissue respiration. Analysis of blood biochemistry for LDH is carried out to diagnose diseases of the myocardium (heart muscle), liver, and tumor diseases.

When performing a step test, a phenomenon occurs that is commonly called the aerobic threshold (AeT). The appearance of AeP indicates the recruitment of all OMVs ( oxidative muscle fibers). By the magnitude of external resistance, one can judge the strength of the MMV, which they can exhibit during the resynthesis of ATP and CrP due to oxidative phosphorylation.

A further increase in power requires the recruitment of higher-threshold motor units (MUs), this enhances the processes of anaerobic glycolysis, and more lactate and H ions are released into the blood. When lactate enters the OMV, it is converted back to pyruvate by the cardiac enzyme lactate dehydrogenase (LDH H). However, the power of the mitochondrial OMV system has a limit. Therefore, first there is a limiting dynamic equilibrium between the formation of lactate and its consumption in the OMV and PMV, and then the balance is disturbed, and uncompensated metabolites - lactate, H, CO2 - cause a sharp intensification of physiological functions. Breathing is one of the most sensitive processes and reacts very actively. When blood passes through the lungs, depending on the phases of the respiratory cycle, it should have a different partial CO2 tension. A “portion” of arterial blood with a high CO2 content reaches chemoreceptors and directly modular chemosensitive structures of the central nervous system, which causes an intensification of respiration. As a result, CO2 begins to be washed out of the blood so that, as a result, the average concentration of carbon dioxide in the blood begins to decrease. When the power corresponding to AnP is reached, the rate of lactate release from the working glycolytic MVs is compared with the rate of its oxidation in the MVs. At this moment, only carbohydrates become the substrate of oxidation in the OMV (lactate inhibits the oxidation of fats), some of them are OMV glycogen, the other part is lactate formed in glycolytic MV. The use of carbohydrates as oxidation substrates ensures the maximum rate of energy production (ATP) in the mitochondria of the OMV. Consequently, oxygen consumption and/or power at the anaerobic threshold (AnT) characterizes the maximum oxidative potential (power) of the OMV.

A further increase in external power necessitates the involvement of increasingly high-threshold motor units innervating glycolytic MVs. The dynamic balance is disrupted, the production of H and lactate begins to exceed the rate of their elimination. This is accompanied by a further increase in pulmonary ventilation, heart rate and oxygen consumption. After ANP, oxygen consumption is mainly related to the work of the respiratory muscles and myocardium. When the limits of pulmonary ventilation and heart rate are reached or when local muscle fatigue occurs, oxygen consumption stabilizes and then begins to decrease. At this moment, the MIC is recorded.

Changes in oxygen consumption (VO2) and increase in blood lactate concentration with a gradual increase in running speed.

On the graph of changes in lactate (La), you can find the moment when glycolytic muscle fibers begin to be recruited. It is called the aerobic threshold (AeT). Then, when the lactate concentration reaches 4 mM/L or when a sharp acceleration of lactate accumulation is detected, the anaerobic threshold (AnT) is found or the moment of maximum dynamic equilibrium between the production of lactate by part of the glycolytic muscle fibers and its consumption in the oxidative muscle fibers, heart and respiratory muscles. At the same moment, breathing and the release of carbon dioxide intensify. The concentration of norepinephrine (NAd) changes with increasing intensity of physical exercise and with increasing mental stress. Ve - pulmonary ventilation (l/min), HR - heart rate (HR, beats/min), MaeC - maximum oxygen consumption.

Thus, MIC is the sum of the oxygen consumption values of the oxidative MVs of the tested muscles, respiratory muscles and myocardium.

The energy supply for muscle activity in exercises lasting more than 60 seconds mainly comes from glycogen stores in the muscle and liver. However, duration of exercise between 90% of maximal aerobic power (MAP) and ANP power is not associated with depletion of glycogen stores. Only in the case of performing an exercise with AnP power does a failure to maintain a given power occur due to the depletion of glycogen reserves in the muscle.

Thus, to assess muscle glycogen reserves, it is necessary to determine the power of AnP and perform such an exercise to the limit. By the duration of maintaining the power of AnP, one can judge the glycogen reserves in the muscles.

An increase in the power of the AnP, in other words, an increase in the mitochondrial mass of the IMV, leads to adaptive processes, an increase in the number of capillaries and their density (the latter causes an increase in the transit time of the blood). This gives grounds for the assumption that an increase in the power of the AnP simultaneously indicates an increase in both the mass of the OMV and the degree of capillarization of the OMV.

Direct indicators of the functional state of athletes

The functional state of an athlete is determined by the morphological and (or) functional adaptation of the body systems to perform the main competitive exercise. The most noticeable changes occur in such body systems as cardiovascular, respiratory, muscular (musculoskeletal), endocrine, and immune.

The performance of the muscular system depends on the following parameters. Muscle composition by type of muscle contraction (percentage of fast and slow muscle fibers), which is determined by the activity of the ATPase enzyme. The percentage of these fibers is genetically determined, i.e. does not change during training. Variable indicators include the number of mitochondria and myofibrils in oxidative, intermediate and glycolytic muscle fibers, which differ in the density of mitochondria near myofibrils and the activity of mitochondrial enzymes succinate dehydrogenase and lactate dehydrogenase according to muscle and cardiac type; structural parameters of the endoplasmic reticulum; the number of lysosomes, the amount of oxidation substrates in muscles: glycogen, fatty acids in skeletal muscles, glycogen in the liver.

The delivery of oxygen to the muscles and the removal of metabolic products is determined by the minute volume of blood and the amount of hemoglobin in the blood, which determines the ability to carry oxygen by a certain volume of blood. Minute blood volume is calculated as the product of the current stroke volume of the heart and the current heart rate. The maximum heart rate, according to the literature and our research, is limited by a certain number of beats per minute, about 190-200, after which the overall performance of the cardiovascular system sharply decreases (the minute blood volume decreases) due to the occurrence of such an effect as a diastole defect, in which a sharp decrease in stroke volume. It follows from this that a change in the maximum stroke volume of blood changes the minute volume of blood in direct proportion. Stroke blood volume is related to the size of the heart and the degree of dilatation of the left ventricle and is a derivative of two components - genetic and the process of adaptation to training. An increase in stroke volume is usually observed in athletes specializing in endurance sports.

The performance of the respiratory system is determined by the vital capacity of the lungs and the capillary density of the inner surface of the lungs.

During sports training, the endocrine glands undergo changes, usually associated with an increase in their mass and the synthesis of more hormones necessary for adaptation to physical activity (with proper training and recovery system). As a result of the impact through special physical exercises on the glands of the endocrine system and increased hormone synthesis, there is an impact on the immune system, thereby improving the athlete’s immunity.

Jansen P. Heart rate, lactate and endurance training. Per. from English - Murmansk: Tuloma Publishing House, 2006. - 160 p.
Report on topic No. 732a “Development of information technologies for describing biological processes in athletes”
A. Seireg, A. Arvikar. The prediction of muscular load sharing and joint forces in the lower extremities during walking. // J. of Biomech., 1975. - 8. - P. 89 - 105.
P. N. Sperryn, L. Restan. Podiatry and Sports Physician - An Evaluation of Orthoses // British Journal of Sports Medicine. - 1983. - Vol. 17. - No. 4. - P. 129 - 134.
A. J. Van den Bogert, A. J. Van Soest. Optimization of power production in cycling using direct dynamics simulations. // IV int. Sym. Biom., 1993.

The metabolic system supplies the muscles with fuel in the form of carbohydrates, fats and proteins. In muscles, fuel sources are converted into a more energy-useful form called adenosine triphosphate (ATP). This process can occur in both aerobic and anaerobic form.

Aerobic energy production occurs during light, non-stressful riding. The main source of energy here is fats. The process involves oxygen, which is necessary to convert fuel into ATP. The slower you drive, the more fat your body uses and the more carbohydrates it stores in your muscles. As the pace accelerates, the body gradually abandons fats and switches to carbohydrates as the main source of energy. During strenuous efforts, the body begins to require more oxygen than it receives during normal skating, as a result of which ATP begins to be produced in anaerobic form (that is, literally “without the participation of oxygen”).

Anaerobic exercise involves carbohydrates as the main source of fuel. As carbohydrates are converted into ATP, a byproduct called lactic acid is released into the muscles. This leads to the sensation of burning and heaviness in the limbs, which you are probably familiar from strenuous exercise. As lactic acid leaks from muscle cells into the bloodstream, a hydrogen molecule is released from it, causing the acid to be converted into lactate. Lactate accumulates in the blood and its level can be measured using a finger prick or earlobe test. Lactic acid is always produced by the body.

Anaerobic metabolic threshold - this indicator represents the level of tension at which metabolism, or metabolism, passes from aerobic to anaerobic form. As a result, lactate begins to be produced so quickly that the body is unable to effectively get rid of it. If I ( by JOE FREEL - The Cyclist's Bible) I will slowly pour water into a cardboard glass with a hole in the bottom, it will pour out as quickly as I pour it. This is what happens to lactate in our body at low levels of tension. If I pour water faster, it will begin to accumulate in the glass, despite the fact that some of it will pour out, as before. It is this moment that is analogous to ANNO, which occurs at a higher voltage level. ANNO is an extremely important indicator.

It is advisable for athletes to learn how to roughly assess the level of their ANSP in the field. To do this, he should control his level of tension and monitor the moment the burning sensation occurs in his legs.

Step test on a bicycle trainer

Test

Warm up for 5-10 minutes
You must maintain a predetermined power or speed level throughout the test. Start at 24 km/h or 100 watts and increase the speed by 1.5 km/h or power by 20 watts every minute for as long as you can. Stay in the saddle throughout the test. You can change gears at any time.
At the end of each minute, tell the assistant (or memorize it yourself, or dictate into the recorder) your voltage indicator, determining it using the Borg scale (after placing it in a convenient place).
After each minute, the output power level, voltage indicator and heart rate are recorded. After which the power increases to a new level.
The assistant (or you yourself) carefully observes your breathing and notes the moment at which it becomes constrained. This point is designated by the abbreviation VT (ventilator threshold).
Continue the exercise until you can maintain the given power level for at least 15 seconds.
The data obtained from the test will look something like this.

Perceived Stress Scale

6 - 7 = Extremely light
8 - 9 = Very light
10 - 11 = Relatively light
12 - 13 = Somewhat heavy
14 - 15 = Heavy
16 - 17 = Very heavy
18 - 20 = Extremely heavy

Critical Power Testing

Conduct five individual time trials, preferably over several days.
- 12 seconds
- 1 minute
- 6 minutes
- 12 minutes
- 30 minutes

For each test, you must give your best effort throughout. It may take two or three attempts over several days or even weeks to determine the correct pace.

Calculations for longer durations - 60, 90 and 180 minutes - can be made using a graph by extending to the right a straight line drawn through points KM12 and KM30 and marking the required points on it.

You can also estimate the values for this additional data using simple math calculations. To calculate the power for a 60-minute interval, subtract 5% from the power value for a 30-minute interval. To estimate the power for a 90-minute interval, subtract 2.5% from the power for a 60-minute interval. If you subtract 5% from the power rating for a 90-minute interval, you will get the power for a 180-minute interval.

An approximate diagram is attached (each has its own indicators)

Material taken from the book “The Cyclist's Bible” by Joe Friel

What is the difference between aerobic (cardio) and anaerobic (strength) training, and why can’t we do pull-ups or dips as long as pedaling a bike or running? The secret lies in the existence of the so-called anaerobic threshold, which, when reached, begins to “turn off” our muscles.

Our physical activity at a basic level is an oxidative process that occurs in muscle cells with the participation of the cardiovascular and respiratory systems. As is known from school biology and chemistry courses, this process occurs with the participation of oxygen entering the muscles from the heart through arteries and a network of small blood vessels, capillaries, with the further release of energy. On the spot, oxygen is replaced by carbon dioxide, and the blood saturated with it passes through the veins back through the heart to the lungs, and then through the respiratory organs outside our body.

Let's move on to a slightly more detailed consideration of the issue from the point of view of biochemistry. The main and most universal source of energy for everyday activity and, in principle, any metabolic processes of a living organism is glucose (C6H12O6). However, this compound is not found in its pure form in either animals or plants. In our case, if restoration is necessary, this vital compound is formed through the enzymatic breakdown of the complex polysaccharide (C6H10O6)n, glycogen. Its reserves are located in muscle tissue (approximately 1% of the total mass, during active exercise they are consumed first) and in the liver (up to 5-6% of the mass, approximately 100 - 120 g for an adult). It is worth noting that only glycogen stored in liver cells (so-called hepatocytes) can be processed into glucose to nourish the body as a whole.

Under the influence of oxygen supplied from outside, split glycogen breaks down into glucose, which, when oxidized (a process called glycolysis), releases the energy necessary for metabolic processes. Glycolysis, after its first stage, when one molecule of glucose is split into two molecules of pyruvic acid or pyruvate, can proceed in two different scenarios:

Aerobic (with the participation of oxygen)

1. The amount of oxygen supplied to the muscles at a time is sufficient for oxidative reactions to occur and complete breakdown of carbohydrates;

2. Consumption of carbohydrate reserves and metabolism in general are smooth and measured;

3. Pyruvate molecules are used primarily to produce energy in the mitochondria (energy cells) and are eventually broken down into simple molecules of water and carbon dioxide;

4. The by-product formed in muscle tissue in the form of lactate (the term “lactic acid” is also found in the literature, although chemically lactate is a salt of this same lactic acid, and it is formed almost immediately due to the instability of the first compound) manages to be eliminated without accumulation over time. counting the activity of aerobic enzymes in mitochondria.

Anaerobic (without oxygen)

1. The amount of oxygen supplied to the muscles at a time is not enough for the smooth flow of oxidative reactions (although modern research by scientists allows us to state that the anaerobic process also works when the muscles receive sufficient oxygen, most often this is due to the inability of the cardiovascular system for various reasons to quickly remove lactate) ;

2. Characterized by a sharp level of consumption of carbohydrate reserves and incomplete breakdown of complex carbohydrates;

3. The rate of glycolysis exceeds the rate of use of pyruvate by mitochondria; through rapid chemical breakdown in animals, it is broken down to form lactate (in plants, by the way, this produces another well-known compound, ethanol);

4. Lactate begins to accumulate and does not have time to be removed from muscle tissue by the circulatory system. However, its accumulation, contrary to popular belief, is not the root cause of muscle fatigue. First of all, the accumulation of lactate is our body’s protective reaction to a drop in blood glucose concentration.
- the decrease in pH associated with the accumulation of lactate deprives enzymes of activity and, as a result, limits aerobic and anaerobic energy production.

With increasing load during prolonged physical activity, the first mechanism of glycogen breakdown sooner or later turns into the second. Everything is determined by the relationship between the rate of lactate production, its diffusion into the blood and absorption by the muscles, heart, liver and kidneys. Lactate is produced even at rest (moving from the muscles into the circulatory system, it is ultimately either processed into glucose in the liver or used as fuel), but as long as the rate of its production is equal to consumption, no functional limitations appear. Thus, there is a certain boundary or threshold at which the rate of accumulation of this very lactate begins to exceed the rate of its elimination.

From a biochemical point of view anaerobic threshold(AnP, in some sources “lactate”) is magnitude(units: ml/kg/min), showing how much oxygen a person can consume (per unit of body weight) without accumulating lactic acid.
From the point of view of training activity, AnP is intensity(the easiest way is to take heart rate as a basis) exercises in which the neutralization of lactate does not keep up with its production.

As a rule, the AnP heart rate is approximately 85–90% of the maximum heart rate. The latter value can be measured either by making a series of short sprint bursts of 60 - 100 m, followed by measuring the heart rate using a heart rate monitor and calculating the average value. Or by performing “speed” and the maximum possible number of repetitions of two or three series of strength exercises with your own weight, such as, for example: pull-ups, dips, plyometric push-ups, burpees, squats, etc. The main thing is sharpness of movement, speed and maximum work “to failure”. Heart rate monitor measurements are taken after each series; at the end, the average value is also calculated, which is then taken as a basis. It is obvious that the result obtained is strictly individual and, to a certain approximation, it can be considered a guideline for its real value of AnP. The most accurate measurements of the threshold value are carried out either using special portable lactometers, or using complex laboratory equipment using previously developed and approved methods. Nevertheless, there are conditional recommended pulse zones that correspond to one or another type of training depending on the person’s age.

Cardiovascular and endurance training is always done at a heart rate slightly lower than the ANP value. In turn, the most effective in terms of fat burning, that is, activation of lipid metabolism, is training at a low (50-60% of maximum) heart rate.

Is it possible to somehow increase the value of AnP?

Certainly! Moreover, the anaerobic threshold can be raised throughout one's life (unlike, for example, the level of maximum oxygen consumption, which will sooner or later plateau, a limitation caused by genetic factors, in particular the level of hemoglobin in the blood). Research shows that an increase in ANP occurs in two ways: both by reducing the level of lactate production, and, conversely, by increasing the rate of its elimination.
If we imagine that oxygen is the same fuel as, for example, gasoline, and our heart is nothing more than an internal combustion engine, then, by analogy with the design of different manufacturers, one individual person will consume the same oxygen more economically, than the other. However, like the engine, the entire cardiac respiratory system can be given a kind of “chip tuning” through specialized training.

A well-known principle works here. Do you want to improve some quality in yourself? Give him an incentive to grow. Accordingly, in order to increase your AnP, you need to regularly train at a heart rate level slightly above its value (conditionally, 95% of the maximum heart rate). For example, if your current ANP is at a heart rate of 165 beats/min, then one, maximum two workouts per week should be done at a heart rate of 170 beats/min.

Thus, there are four main adaptive changes that lead to an increase in the anaerobic threshold.

1. Increase in the number and size of mitochondria(they are factors in aerobic energy production in muscle cells). Bottom line: more energy aerobically.

2. Increased capillary density. The result: more capillaries per cell, more efficient delivery of nutrients and removal of by-products

3. Increased activity of aerobic enzymes(are accelerators of chemical reactions in mitochondria). The result: more energy in a shorter period of time

4. Increased myoglobin(by analogy with hemoglobin in the blood, it transports oxygen in muscle tissue from the membrane to the mitochondria). The result: an increase in the concentration of myoglobin, which means an increase in the amount of oxygen delivered to the mitochondria for energy production.

Endurance athletes need to train their body's ability to maintain a high level of intensity and speed throughout the entire race distance in order to go as hard and as fast as possible. In a short race we are able to maintain a higher pace than in a long race - why? Much of the answer to this question has to do with anaerobic threshold (or AnT). The human body can maintain speeds above ANP for no more than an hour, after which the cumulative effect of high lactate levels begins to impair performance. ness. The shorter the race, the more lactate can accumulate in the body. Thus, to maintain high speed in endurance events, especially those lasting more than an hour, it is important to have a high ANP. In order to increase ANP, it is necessary to train at a heart rate at or slightly below ANP. PANO - threshold anaerobic exchange;

Test.

Task: Assess the value of the anaerobic threshold and use this level of intensity, as well as subjective perception of the load and pace corresponding to the level, in training. Necessary equipment:

Select a testing location and method. Run– 5-10 km Bike– 25-40 km Before starting the test, warm up for 15 minutes at moderate intensity. Complete the distance at the fastest speed you can maintain without losing momentum (this is the most difficult task in the test). If you notice that you are slowing down, it means; you started at a pace that exceeds your ANP.

Stop the test and repeat the next week, starting at a slower pace.

Record the time you complete the distance.

After 5 minutes of work, the heart rate should stabilize. The heart rate that you reach in 5 minutes and which you can maintain throughout the remaining distance will be the heart rate at the ANP level. Do a 15-minute warm-up after the test. Most workouts in the “fourth zone” are best done at a heart rate 5-10 beats below the AnP. Premature high-intensity training will most likely lead to peak fitness early or not at all.

Another method for determining maximum heart rate.

Do not perform the tests below if you are over 35 years old, have not had a medical examination with a stress test, or are in poor shape.

Run: The running test consists of running a 1.6 km distance along a flat or athletic track at the highest possible speed. You must run the last quarter of the distance as hard as you can. Time your run. You can then use it as a guide for your further preparation. At the finish line, stop and immediately count your pulse. This will be your heart rate max. Bike: The cycling test involves pedaling on an exercise bike or cyclometer (it is better to use your own bicycle) at the maximum possible speed for 5 minutes. The last 30 seconds of the test must be pedaled as hard as you can, then stop and immediately count your pulse. The resulting value will be your heart rate max.

Having found out your heart rate max and heart rate at rest, you can begin to calculate intensity levels (training zones).

The method that R. Sleemaker and R. Browning.

First you need to find the Heart Rate Reserve using the formula: HR max – heart rate at rest. And then we multiply the resulting number: 1st level – 0.60-0.70 2nd level – 0.71-0.75 3rd level – 0.76-0.80 4th level – 0.81-0.90 5th level – 0 .91-1.00

LDH or lactate dehydrogenase, lactate is an enzyme, involved in the process of glucose oxidation and the formation of lactic acid. Lactate (lactic acid salt) is formed in cells during respiration. LDH is found in almost all human organs and tissues, especially in muscles. With a full supply of oxygen, lactate does not accumulate in the blood, but is destroyed to neutral products and excreted. Under conditions of hypoxia (lack of oxygen), it accumulates, causes a feeling of muscle fatigue, and disrupts the process of tissue respiration. Analysis of blood biochemistry for LDH is carried out to diagnose diseases of the myocardium (heart muscle), liver, and tumor diseases.

When performing a step test, a phenomenon occurs that is commonly called the aerobic threshold (AeT). The appearance of AeP indicates the recruitment of all OMVs (oxidative muscle fibers). By the magnitude of external resistance, one can judge the strength of the MMV, which they can exhibit during the resynthesis of ATP and CrP due to oxidative phosphorylation.

A further increase in external power necessitates the involvement of increasingly high-threshold motor units innervating glycolytic MVs. The dynamic balance is disrupted, the production of H and lactate begins to exceed the rate of their elimination. This is accompanied by a further increase in pulmonary ventilation, heart rate and oxygen consumption. After ANP, oxygen consumption is mainly related to the work of the respiratory muscles and myocardium. When pulmonary ventilation and heart rate limits are reached or when local muscle fatigue occurs, oxygen consumption stabilizes and then begins to decrease. At this moment, the MIC is recorded.

Changes in oxygen consumption (VO2) and increase in blood lactate concentration with a gradual increase in running speed.

On the graph of changes in lactate (La), you can find the moment when glycolytic muscle fibers begin to be recruited. It is called the aerobic threshold (AeT). Then, when the lactate concentration reaches 4 mM/L or when a sharp acceleration in lactate accumulation is detected, the anaerobic threshold (AnT) is found or the moment of maximum dynamic equilibrium between the production of lactate by part of the glycolytic muscle fibers and its consumption in the oxidative muscle fibers, heart and respiratory muscles. At the same moment, breathing and the release of carbon dioxide intensify. The concentration of norepinephrine (NAd) changes with increasing intensity of physical exercise and with increasing mental stress. Ve - pulmonary ventilation (l/min), HR - heart rate (HR, beats/min), MaeC - maximum oxygen consumption.

Thus, MIC is the sum of the oxygen consumption values of the oxidative MVs of the tested muscles, respiratory muscles and myocardium.

Direct indicators of the functional state of athletes

The delivery of oxygen to the muscles and the removal of metabolic products is determined by the minute volume of blood and the amount of hemoglobin in the blood, which determines the ability to carry oxygen by a certain volume of blood. Minute blood volume is calculated as the product of the current stroke volume of the heart and the current heart rate. The maximum heart rate, according to the literature and our research, is limited by a certain number of beats per minute, about 190-200, after which the overall performance of the cardiovascular system sharply decreases (minute blood volume decreases) due to the occurrence of such an effect as a diastole defect, in which a sharp decrease in stroke volume. It follows from this that a change in the maximum stroke volume of blood changes the minute volume of blood in direct proportion. Stroke blood volume is related to the size of the heart and the degree of dilatation of the left ventricle and is a derivative of two components - genetic and the process of adaptation to training. An increase in stroke volume is usually observed in athletes specializing in endurance sports.

The performance of the respiratory system is determined by the vital capacity of the lungs and the capillary density of the inner surface of the lungs.

Jansen P. Heart rate, lactate and endurance training. Per. from English - Murmansk: Tuloma Publishing House, 2006. - 160 p.

Report on topic No. 732a “Development of information technologies for describing biological processes in athletes”

A. Seireg, A. Arvikar. The prediction of muscular load sharing and joint forces in the lower extremities during walking. // J. of Biomech., 1975. - 8. - P. 89 - 105.

P. N. Sperryn, L. Restan. Podiatry and Sports Physician - An Evaluation of Orthoses // British Journal of Sports Medicine. - 1983. - Vol. 17. - No. 4. - P. 129 - 134.

A. J. Van den Bogert, A. J. Van Soest. Optimization of power production in cycling using direct dynamics simulations. // IV int.Sym. Biom., 1993.

Anaerobic metabolic threshold - this indicator represents the level of tension at which metabolism, or metabolism, passes from aerobic to anaerobic form. As a result, lactate begins to be produced so quickly that the body is unable to effectively get rid of it. If I ( author JOE FRIEL - "The Cyclist's Bible") I will slowly pour water into a cardboard glass with a hole in the bottom, it will pour out as quickly as I pour it. This is what happens to lactate in our body at low levels of tension. If I pour water faster, it will begin to accumulate in the glass, despite the fact that some of it will pour out, as before. It is this moment that is the analogy ANSP, which occurs at higher voltage levels. ANSP- an extremely important indicator.

It is advisable for athletes to learn how to roughly assess the level of their ANSP in the field. To do this, he should control his level of tension and monitor the moment the burning sensation occurs in his legs.

Step test on a bicycle trainer

Warm up for 5-10 minutes

You must maintain a predetermined power or speed level throughout the test. Start at 24 km/h or 100 watts and increase the speed by 1.5 km/h or power by 20 watts every minute for as long as you can. Stay in the saddle throughout the test. You can change gears at any time.

At the end of each minute, tell the assistant (or memorize it yourself, or dictate into the recorder) your voltage indicator, determining it using the Borg scale (after placing it in a convenient place).

After each minute, the output power level, voltage indicator and heart rate are recorded. After which the power increases to a new level.

The assistant (or you yourself) carefully observes your breathing and notes the moment at which it becomes constrained. This point is designated by the abbreviation VT (ventilator threshold).

Continue the exercise until you can maintain the given power level for at least 15 seconds.

The data obtained from the test will look something like this.

Perceived Stress Scale

6 - 7 = Extremely light 8 - 9 = Very light 10 - 11 = Relatively light 12 - 13 = Somewhat heavy 14 - 15 = Heavy 16 - 17 = Very heavy 18 - 20 = Extremely heavy

Critical Power Testing

Conduct five individual time trials, preferably over several days. - 12 seconds - 1 minute - 6 minutes - 12 minutes - 30 minutes

For each test, you must give your best effort throughout. It may take two or three attempts over several days or even weeks to determine the correct pace.

An approximate diagram is attached (each has its own indicators)

Critical Power Testing Schedule

Material taken from the book “The Cyclist's Bible” by Joe Friel

First, let's figure it out: who is Conconi, why did he come up with the test, and why do you need to calculate these same pulse zones?

Conconi- a famous physiologist from Italy who was the world's first specialist in the development of training methods for endurance competitions. The main purpose of his test is to determine at what heart rate anaerobic processes begin to dominate over aerobic processes. In other words, determine anaerobic threshold (TAT)- the deviation point or the moment after which the lactic acid produced by your muscles during training does not have time to be removed from there, which means it begins to rapidly accumulate and leads to the fact that the muscles begin to “give up” and work much worse.

Muscle stagnation is the result of the acidification process. It manifests itself in different ways, but it is impossible to confuse it with a simple malaise: burning muscle pain, nausea and dizziness during intense training are clear indicators that your threshold has been reached. Now comes the fun part!

When you know your threshold, you can calculate your heart rate zones, which in turn provides you with the opportunity to take your training to a distinctive new level.

Since the development of the Conconi Test, little has changed in the world of competition training (other than various sensors and devices that can influence the cardiovascular system). Therefore, the Conconi test is still effective.

How to do the Conconi test yourself

To carry out the test you will need:

heart rate monitor and
sports watch with stopwatch.

Find a stadium with a 200-meter lap for the test, or set a 200-meter lap on your sports watch (for example, on my Garmin you can do this in the “intervals” section).

Conconi test schedule

To overcome 1 lap(the first 200 m) you need to spend 60–70 seconds (pace 5 min/km). 2 round must be overcome 2 seconds faster. Run lap after lap, gaining speed. When it is no longer possible to increase your speed, switch to slow running. The average is somewhere between 12-18 laps/marks. The total distance is about 3–4 kilometers. However, remember when your heart rate reaches 180–200 beats per minute, the test should be stopped. You need to measure and record your heart rate every 200 meters (therefore, for the purity of the test, you will need an assistant, or better yet, a sports watch).

After taking the data and stopping the test, the obtained data must be entered into a graph for clarity of information. This is essentially a simple graph of velocity (V) versus heart rate (HR).

The X axis is where you plot the speed. In order not to bother you with complex formulas and additional calculations, I suggest using an online calculator for this. For example, with this one:

Where you will see a break in the plotted graph is the ANSP point. For example:

Graph of individual heart rate zones according to the Conconi test

The test can be performed every 1-2 months and progress can be monitored. If the curve on the new graph shifts to the right, you have improved the result.

Now that you have figured out the PANO, you can set individual heart rate zones. The most convenient way to do this is using a ready-made table:

Enter your PAH into the table and you can find out at what heart rate you need to perform the stages of your training to achieve the best results.

If you have any questions, write in the comments and we will add everything.