EXERCISE HORMONES II

VO2max

The maximum amount of oxygen your body can use during exercise.

What does VO2max indicate?

It shows how well you can get oxygen to your muscles and how well your muscles can use it.

Lactate Threshold

The point during exercise when lactic acid builds up in your blood faster than it can be removed.

How does training affect Lactate Threshold?

Training can push the lactate threshold higher, allowing for harder exercise before fatigue.

Lactate as energy

Lactate is an energy source that can be used as fuel by other cells in the body.

Why is lactate not the cause of soreness?

Soreness is caused by factors like muscle damage, not lactate.

Low intensity exercise primary fuel source

Fat is the primary fuel source during low-intensity exercise (<30% of maximum aerobic capacity).

High intensity exercise primary fuel source

Carbohydrates are the primary fuel source during high-intensity exercise (>70% of maximum aerobic capacity).

Crossover Point

The point where the body switches from using mostly fat to mostly carbs for fuel.

Respiratory Exchange Ratio (RER)

A measure of how much fat versus carbs you are burning during exercise.

RER of 0.70

Indicates 100% Fat utilization.

RER of 1.00

Indicates 100% Carbohydrate utilization.

RER of 0.85

Indicates a 50/50 mix of fat and carbs.

What does the R value indicate?

It indicates the percentage of fat and carbohydrates being burned.

How can training improve VO2max?

Training enhances the body's efficiency in using oxygen.

What happens at the lactate threshold?

Lactate starts to accumulate in the bloodstream.

Relationship between exercise intensity and fuel choice

Low intensity relies on fat, high intensity relies on carbs.

Lactate Shuttle

The process by which lactate moves around the body to provide energy.

Key outcome of VO2max training

Improved oxygen delivery to muscles during exercise.

What is the function of lactate in exercise?

Lactate serves as a fuel source for energy.

Fat as fuel during low intensity

Fat is used as the primary fuel source in low-intensity exercise.

Carbs as fuel during high intensity

Carbohydrates are used as the primary fuel source in high-intensity exercise.

What does the RER measure?

It measures the ratio of carbon dioxide produced to oxygen consumed.

Effects of lactate buildup

Lactate buildup signals fatigue and reduced exercise capacity.

What indicates a high level of carbohydrate usage during exercise?

An RER close to 1.00.

What indicates a high level of fat usage during exercise?

An RER close to 0.70.

Factors contributing to muscle soreness

Muscle damage, not lactate, is the main cause of soreness.

What is the overall benefit of understanding VO2max and lactate threshold?

It helps in designing effective training programs to enhance athletic performance.

What exercise intensity relies mainly on carbs?

High-intensity exercise.

What exercise intensity relies mainly on fat?

Low-intensity exercise.

Training adaptations

Training can increase VO2max, shift the crossover point, and raise lactate threshold.

Importance of measuring RER

It helps assess fuel utilization during different exercise intensities.

Why is tracking your lactate threshold important?

It helps optimize training to improve endurance and performance.