Synpax said:
You may want to brush up on your physiology. You need to run above AT to boost your VO2 MAx. Running at/just below AT boosts your, well, your AT.
And you are late. Pudding boy gave up. He's going to pilot a desk, instead.
no, i do not need to brush-up on my physiology--you are correct --if you were talking about a well-trained/elite athlete, but we are not. running at or just below AT will increase AT as a % of V02 max. But, for all but the well-trained athlete, there can be a simultaneous increase in AT as a % of VO2 max and VO2 max (albeit a much lower increase), but for someone who is untrained, as I guess he is, he will see the greatest increase in speed w/o significantly increasing his risk of injury by training at or just below AT. See the following from a recent string I subscribe to you will note that running above AT will give the greatest gain, but even those at or just below AT saw gains in V02 max (we can assume if he is untrained or somewhat trained, his At is prob around 60% of V02 max).
by Owen AndersonOwen Anderson, Ph.D., editor and founder of Running Research News and author of Lactate Liftoff. An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. )
"Advances in the arteriovenous difference occur mainly because running stimulates an increase in the capillary density around muscle fibers in the legs. This aggrandizes blood flow to the leg muscles and decreases the distance across which oxygen must diffuse to get to the mitochondria inside muscle cells,
where aerobic metabolism actually takes place. Upswings in capillary density exactly parallel increases in leg-muscle blood flow and whole-body VO2max. But how can max stroke volume and arteriovenous difference be optimized? Back in the day, the answer was to run tons of miles, but research paints a
quite-different picture. In one study, 12 individuals employed a training intensity of close to 100 percent of VO2max over a seven-week period, while 12 other subjects worked out at a moderate, "aerobic" intensity of 60 percent of VO2max (about 75 percent of max heart rate). The latter, "aerobic" group actually trained for considerably longer periods of time - but achieved a
38-percent lower increase in VO2max after seven weeks, compared with the
100-percenters. This result prompted the researchers to conclude that training at an
intensity which elicits VO2max has the strongest, positive impact on VO2max
expansion.
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