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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.
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. Many of 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 a on our skin, body composition, muscle tone, mood,
energy, sleep quality, and bone density.
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.
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 of 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 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.
Deborah Caruana RN, AAHRFP, NASM, ACE
email: deb@vitalsignsfitness.com
web: www.vitalsignsfitness.com
DEBORAH is a highly respected authority in personal training for overall health
and fitness, with more than 22 years of experience and success. Her credentials
include...
Currently licensed Registered Nurse specializing in Rehabilitative Nursing
Medical Exercise Therapist: certified by AAHFRP, an internationally recognized
physical rehabilitation certification
Maternity Specialist Pre & Post Natal certified by Maternal Fitness
Personal Fitness Specialist: certified by NASM, an internationally recognized
certification
Yoga Teacher
Professional Health Member, National Organization of Fitness Instructors (IDEA),
a leading membership organization of health and fitness professionals
Deborah
Caruana RN, AAHRFP, NASM, ACE
email:
deb@vitalsignsfitness.com
http://www.vitalsignsfitness.com
for fitness needs including personal training, books, vitamins and
supplements, and information resources.
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