Training terms continued:
Lack of standards is also a challenge when it comes to measuring of lactic acid level. It is possible to measure on full blood, blood plasma or the blood cells. Further, there is a difference on equipment that are used for measuring, and consequently result from the different equipment cannot be directly compared. Therefore, a firm standard/protocol for testing has to be applied every time, in order to be able to compare results.
Nevertheless, a common advice for “measuring” the lactate threshold is to consider the feeling of your own breath during load. At threshold, the breath is uncomfortable,, but it is still even and manageable. When the load is increased to above threshold level, the breath will be more uncomfortable and you will eventually start hyperventilating.
Falling pulse during interval sessions will also give useful information about the level of load. Falling pulse means how much the pulse is decreasing after the hard load in the pause (easy load) during an interval session. If the pulse decreases a few strokes during the pause, the load is right. It is normal that the decrease is less during the last pauses. If there is no decrease during the pause, the load is too hard, especially if this happens early in the interval session.
If you want to find your threshold pulse more exactly, and what is the correct load during different types of training sessions, you should contact a gym or a trainer that has the competence, equipment and method to do so. By planning the training based on this, most will experience a good progress. I would say that 99% have been training too hard before they started the systematic approach that we recommend here. Therefore they earlier also experienced low progress, stagnation and weak results.
So what many trainers say: “No pain – no gain”, is absolutely not right! Which is fortunate, isn’t it?
Another interesting experience is customers who previously prioritised strength training before endurance training. When I test these on the treadmill, they very often get weak results for endurance. This also confirms the confusion within the training terms, since some of these are said to be “strong”, “well trained”, etc….
Persons who are strong in single muscles, are said to be “strong in muscles”. They are however not necessarily strong when it comes to endurance. Again, the term “strong” is not an accurate description. (The most important muscle for endurance is the heart, which get very little training during just strength training)
Media, when writing about training, loves to use expressions like “extremely hard and tough” training. This is often described by journalists without any real competence within training.I don’t know what “extremely hard and tough” training is, but it sounds terrible to me. Such expressions should only have reference to competitions, and absolutely not towards training.
A conclusion from all of the above, and what I wrote in article number 1, is that there are few terms, maybe none, that are standardised for training. Most terms used are very subjective and therefore of little value as common references. Standardised competitions will of course give a measure of how “good” you are compared to others. This might be a 10 km running race, weightlifting within your weight class, etc. Likewise test like the Cooper test or the Beep test. We can discuss forever what is “good” for a 10 km. For you, is it good with 30, 40 or 60 minutes? We all have our own references.
Go into the following pages and articles to read more about training terms, training for running and training in general:
- Physical basis,
- More about running
- More about the physical building blocks,
- What is lactate threshold
- Things you should know about pulse
Author: Ingrid Kristiansen