Are the exercises always full ROM? or do they mix in like snatches from blocks of different starting heights?
Yes always full ROM.
SAID - Specific adaptation to imposed demands
I was in my phisiology class today “edumacating” myslef when my teacher said something of interest…he said that the heart uses lactic acid as a form of energy so that it can function…now is this true??? If it is then I was wondering if maybe moderate increase in Heart Rate (kind of like tempo training) may help to eliminate some lactic acid build up in the muscles from a previous days intense session…what do you all think???
The heart, liver and kidneys can all oxidize lactate. However, the major site of lactate oxidization will occur in the slow-twitch muscle fibre using the cell-cell lactate shuttle. If you want to “edumacate” yourself a little more when you have the time, I have an article posted over at James Smith’s site that’s related to the subject:
http://www.powerdevelopmentinc.com/abstracts/hiie.html
It deals a little more with recovery during high-intensity intermittent exercise, but will give you an idea of how lactate is oxidized by the body.
lactic acid is used by all muscles, including the heart; however, an increased heart rate will have minimum effects in helping clearing “overall” lactate, since the amount will be minimum and this is a job done much more efficiently by the muscles themselves, skeletal, that is
lactate is always used by the whole body, even at rest; it’s just a matter of balance…
G. Brooks is the guy to have a look at on the subject!
Actually, I haven’t read that paper in a while, and just went back to look at it. There isn’t as much on cell-cell lactate transport as I thought.
Anyways, as Nik said, the heart will contribute only a small amount to the oxidization of lactate from the blood. Type II (fast-twitch) muscle fibres will shuttle their lactate directly to the adjacent Type I fibres (slow-twitch) or release it into the blood where it is transported to the ST fibres through the use of MCT transporters. Lactate is then oxidized by the mitochondria of the ST fibres. This can be done after exercise to reduce lactate levels (~ 1 hour at approx 30-45 % VO2 max to remove nearly 100% when the lactate levels are high and depending on the training of the individual) but also occurs at a high rate during rest periods of intermittent exercise. This is where the majority of lactate would be oxidized.
As Nik. said: G. Brooks is a great reference for any type of exercise physiology subject like this, especially lactate oxidization. His text, “Exercise Physiology: Human Bioenergetics and Its Applications” is a good reference book if you have a science background. Very well written.
svass…thank you for the post I read through that article it is really good I am gonna have to read it again but I got the gist of it…very informative and it makes sense, when you think about it…it is really a good question about “the ceiling effect” are you doing more studies on that?
On a side note I saw that you are are going to UBC…do you work with the hockey team? I used to go to high school with about four or five guys that played there…I think one is still there…just curious!!! THanks again!
Nik and svass good stuff…so lets say you just did an intense training session and wanted to try and negate the effects of lactic acid build up…you could go about 1 hour or so after the session and perform a light run or maybe light bike session so that the lactic acid that has accumulated in the type one fibers could be converted?? Is this correct or totally off???
You don’t have to do them all at once. Substitute the squats in for the tempo runs in regards to work/rest time. I do a circuit of BW exercises on tempo days usually with a medicine ball in hand, like squats, one-leg RDL, etc. They are a nice addition to core work, and med ball throws.
Lactate that has accumulated in the Type II fibres and blood will be oxidized by the type I fibres during low intensity exercise. However, this process will occur regardless if exercise is performed, albiet at a much slower rate. Therefore, the extra exercise is not realy needed, but will help the body return to homeostatis faster.
I’m not sure that peforming light exercise an hour after the session is warranted, as long as a proper cool-down including light movement and stretching is performed. Comments?
BTW - Sorry, didn’t mean to hijack the thread.
Regarding the ‘ceiling effect.’ I personally am not doing any research in the area. This was a review paper from a physiology class that I was taking for my masters - with about half of it cut out. During my research, I did not come across any studies that directly examined this phenomenon in the context of sporting events. From what I remember, the phenomeneon happened to occur in studies where highly trained indivuals were being measured in recovery during HIIE. When studies were performed with athlete of ‘average’ cardiovascular conditioning (30-50 ml/kg/min VO2 max), there was a correlation between VO2 max and recovery from HIIE. However, once the athlete group reached a minimal level of conditioning (~ >50-55 ml/kg/min), this correlation dissappeared, even if there was a wide discrpency (ie subject 1 = 55 and subject 2 = 65 ml/kg/min) in VO2 max scores. In an athletic sense, this ‘celing effect’ would seem to be dependent on the bioenergetic characteristics of the sport (recovery time, intensity, duration, etc).
Currently, I’m not working with the hockey team, just women’s soccer. I also do GPP with SFU’s football team on their low intensity days.
Svass I can tell by your posts you are very educated…keep it up and thanks for the help with understanding the a bit better…I am gonna be tested on that kind of stuff in a few weeks so it is cool that the paper you linked to has a lot of stuff I need to learn!!!
Sounds like your pretty busy at school! :eek:
No problem. But lets not lose sight of the original argument. Yes we all know that tempo or any cardio exercise will help one recover faster by removing the lactic acid; however, my argument is that tempo should be done on speed days in the morning at least 6 hours prior so that Max Strength and Speed workouts will be much better!
Any thoughts or comments on this? Looking for thoughts that either will debunk this theory or agree with it.
Supervenom…I can not say for sprinting but I agree with this arguement out of personal experience…when I played hockey I would often go to the gym in the morning and do a light bike ride then a small circuit of push ups pullsup squats lunges (nothing heavy, really focusing on speed of movement)…I usually felt better in the games at night if I did this, if I missed these session I felt like garbage during the games most of the time!!!
Light exercise (tempo) after an intense workout is needed for a quick recovery. If you don’t do anything lactate can take up to two days to be fully removed. With tempo it can be decreased to just a few hours. So tempo the day after would be good or between reps. But an hour after I don’t think is widely used. I think it is better to let your CNS recover but not sure.
That’s why after your weightlifting session you can ride the bike for 20min and at the same time your recovering your are burning fat as well!
two days if you don’t do any recovery/tempo? if that was the case, we would swim in lactate all the time!
have a hard session and check your lactate next day… of course, this has nothing to do with your recovery state (e.g., CNS)
I think the cell-to-cell concept generally refers to the shuttle of lactate, so it’s the most important way of lactate kinetics, keeping the balance between production and elimination at different levels depending on intensity of exes -even at rest; if production outstrips elimination, this balance is lost
not that you don’t know about it…
although i haven’t seen this stuff for quite a while as well… :eek:
svass is ok with this; keep it low and easy for 5-10min post and most of it will be “cleared”, or reduced to baseline within 2h…
the higher the level of the athlete, the less sensitive VO2max is for all sorts of things (prediction, economy, recovery); and i don’t actually think it represents an upper ceiling, as it’s believed (Tim Noakes: "Lore of Running)
wrong thread for this discussion -wrong site, in fact, but nice…