Читать книгу Exercises for the Shoulder to Hand - Release Your Kinetic Chain - Dr. Brian James Abelson DC. - Страница 15

Anaerobic training (in which your tissues are working with reduced oxygen levels) is an essential aspect of performance training. However, as we mentioned earlier, you must first establish a good aerobic base before you can even consider beginning your anaerobic training.

Athletes who fail to train their aerobic base to a sufficient level before embarking on anaerobic training (intervals) can find themselves dealing with soft tissue injuries, diminished energy, slow healing, and even decreased performance levels. See Working within your Aerobic and Anaerobic Zones - page 20 for more details about aerobic training.

The anaerobic or lactate system is very different from your aerobic system since it only operates for 5 seconds to about 2 minutes at a time. This anaerobic system is very efficient at producing power, but it also produces a considerable amount of waste by-products.

Do not start anaerobic training until you have established and maintained your aerobic base for several months. Once you start anaerobic training, your Lactate Threshold is established as you move back and forth between your aerobic and anaerobic systems. Your goal is to increase your anaerobic capacity (Lactate Threshold) since this will allow you to train for longer periods of time (within your aerobic zone), at faster speeds, and with greater intensity. A higher Lactate Threshold will also allow you to recover faster from your workouts.