Pulse | Anaerobic threshold


The increased pulse – At what point is a pulse considered too high?pulse or even the heart rate can be calculated with different formulas. One formula that calculates the maximum heart rate or maximum pulse very simply, but leaves out the individual component is the formula: “180 minus age” or “220 minus age, of which 70 percent is age”. A more complicated formula, but more accurate is the CARVON formula.

You need the resting pulse, the Maixmal pulse and the training factor. Extensive endurance training is calculated with the 0.6 (60%) and intensive endurance training with 0.8 (80%). The formula is: “maximum heart rate – resting pulse * factor + resting pulse”.

The pulse rate at the anaerobic threshold is approximately 85 to 95 percent of its maximum value. In this zone, the inhaled oxygen is no longer sufficient to burn the required energy in the body and the muscle begins to overacidify. The pulse rate at the anaerobic threshold is highly individual and also depends on the state of fitness and the type of sport.

Runners, for example, have a higher muscle input than cyclists and therefore a slightly higher pulse rate in the anaerobic zone. If you enter the anaerobic zone during a training session, you can see this on the pulse or load curve, which then shows a bend. This means that the heart rate cannot increase to the same extent as the performance.

The pulse curve shows a so-called flattening. For example, the pulse around the anaerobic threshold can be estimated at 174 beats. By training the pulse rate at the anaerobic threshold will not decrease, but the body works more economically over time, one becomes faster with the same pulse rate.

At rest, everyone has a lactate concentration of 1 to 1.8 mmol/l in the blood. This basic value is the result of constant organ and muscle activity. If the load on the body increases, more muscles are activated and the lactate concentration rises to between 2 and 4 mmol/l lactate in the blood.

This is the aerobic-anaerobic transition area. The higher the load, the more difficult it is for the body to provide energy on an oxygen basis. The body gets into an oxygen deficit and the energy is provided in an anaerobic-lactacid way.

Lactate is formed in the muscles and is transported into the bloodstream. The anaerobic threshold is about 4 mmol/l and shows the ability of an athlete to postpone and delay the increase of lactate concentration in the body as long as possible. If the load is higher, the lactate level rises further and the lactate concentration continues to increase.

The body is no longer able to break down lactate faster than it is accumulated. At the anaerobic threshold you can see a bend in the lactate curve, just like in the pulse. From then on, the lactate value rises very strongly in an anti-proportional way to the load.

The anaerobic threshold is therefore also called the upper limit for a lactate balance. This state is also called steady-state, where the oxygen intake is no longer sufficient to cover the entire energy requirement. Studies and investigations have shown that the anaerobic threshold can also be determined from the lactate concentration and a respiratory gas analysis.

Due to the higher lactate production above the anaerobic threshold, the composition of the energy production changes and therefore also the composition of the breathing gases that are exhaled. For this reason, the anaerobic threshold is also referred to as the lactate threshold, since accumulation and decomposition are no longer in equilibrium at this threshold. As this lactate threshold is not the same for everyone, but depends on constitution, nutrition and fitness, it is also called IANS, individual anaerobic threshold. The lactate threshold /anaerobic threshold should therefore not be based on 4 mmol/l, but rather on a value between 2.5 and 4.2 mmol/l, depending on your condition. The threshold can also be changed by training and diet.