June 11, 2023 3 min read
The point at which you train your body to deliver oxygen to the muscles is known as the aerobic threshold. Your level of fitness increases as a result of training your heart and lungs. Depending on how fit you are, you train at 60 to 80% of your maximal heart rate. You exercise at a moderate level so that it is comfortable for you and that you may converse while exercising. If you find it difficult to carry on a conversation, your workout intensity is too high and you need to reduce it
The heart rate at which the muscles can consume just enough oxygen to maintain the balance between the creation and breakdown of lactic acid is referred to as the anaerobic threshold. You exercise at 80 to 90% of your maximum heart rate, burning primarily carbs (sugars). Regularly exercising slightly below your anaerobic threshold is the best approach to build endurance. By doing so, you give your body the ability to workout vigorously for an extended amount of time while simultaneously lactic acid production is broken down. To be able to continue training, you must monitor your heart rate at the anaerobic threshold throughout exercise and make sure it stays below that level.
The best way to determine your ideal heart rate zone is through an endurance test conducted by a sports physician or coach. You must gradually step up your training in preparation for the endurance test. You receive a painless shot in the ear following each increase in intensity to determine how much lactic acid is present in your body. The test is over if you are unable to further increase your exercise intensity. By doing so, you can receive a clear picture of your heart rate, the lactic acid concentration that goes along with it, your training tempo, and your anaerobic threshold and turning point. When your body produces so much lactic acid that your muscles can no longer break it down, you've hit the tipping point. This is the moment to stop training. So the turning point gives you a good indication of your maximum level of endurance.
You can determine your own maximum heart rate. Remember that this is less accurate than determining endurance through a formal exam. By subtracting your age from 220, you may determine your maximal heart rate. You must account for a margin of error of 10 heartbeats either above or below your maximal heart rate while performing this calculation. You can also determine your maximal heart rate by working out for about a minute at your highest intensity and then measuring your heart rate. To ensure that you can take the test adequately and won't falter with an injury midway through, be sure to complete a thorough warming up with a speed-up at the end.