Natural Health - Peak Performance - Longevity - Adventure

Lake Washington, Seattle by Ralph Teller

Lactate Threshold

The lactate threshold is an important predictor of performance in endurance events. Studies have found high correlations between performance in endurance events such as running, cycling, and swimming and the maximal lactate threshold.

At rest and under steady-state exercise conditions, there is a balance between blood lactate production and blood lactate removal. The lactate threshold refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels. Training programs that are a combination of high volume, maximal steady-state, and interval workouts have the most pronounced effect on lactate threshold improvement.

Although the exact physiological factors of the lactate threshold are not fully understood, it is thought to involve the following key mechanisms:

  1. 1. Decreased lactate removal. As exercise intensities above the lactate threshold, there is a mismatch between production and uptake, with the rate of lactate removal apparently lagging behind the rate of lactate production.
  2. 2. Increased fast-twitch motor unit recruitment. As exercise intensifies there is a shift towards the recruitment of fast-twitch muscles, which have metabolic characteristics that are geared towards glycolysis (an anaerobic energy pathway). The recruitment of these muscles shift’s energy metabolism from mitochondrial respiration more towards glycolysis, which leads to increased lactate.
  3. 3. Imbalance between glycolysis and mitochondrial respiration. At increasing exercise intensities, there is an increased reliance on the rate in the transfer of glucose to pyruvate through the reactions of glycolysis. Some researchers believe that at high rates of glycolysis, pyruvate is produced faster than it can enter into the mitochondria for mitochondrial respiration. Pyruvate that cannot enter the mitochondria will be converted to lactate, which can then be used as fuel elsewhere in the body (such as the liver or other muscles).

  4. 4. Low blood flow or low oxygen content in blood.
    For years, one of the primary causes of lactate production was thought to include low levels of blood flow or low levels of blood oxygen content (hypoxia) to exercising muscles.

Human Growth Hormone

The Human Growth Hormone is an important hormone for men and women that stimulates cell growth and reproduction and is an amino acid produced in the Pituitary Gland. The Pituitary Gland secretes the Growth Hormone into the blood stream for circulation to our bodies cells and organs.

Our objective is to provide you information here on how to increase the natural production of the Growth Hormone for maximum health benefits and improved athletic performance.

Injection of the Growth Hormone is not recommended for healthy individuals as the introduction of the artificial version may negatively impact the body's ability to naturally produce it. Injection of the artificial version is however recommended to treat natural Growth Hormone deficiency or for other medical reasons.

The Growth Hormone is important to the Longevity of everyone, but it is particularly vital to very active people and athletes. People that engage in endurance athletics like Running, Swimming and Cycling should learn what they can do to stimulate the production of this hormone.

What are the functions of the Growth Hormone?

The Growth Hormone has the following vital functions:

  • Increases calcium retention
  • Increases mineralization of bone
  • Stimulate production of bone marrow cells to produce red blood cells
  • Increases protein synthesis
  • Plays a role in fuel homeostasis
  • Stimulates the immune system
  • Increases muscle mass
  • Increases the growth of all internal organs
  • Promotes liver gluconeogenesis
  • Promotes lipolysis

Adults deficient in the Growth Hormone have a relative decrease in muscle mass, decreased energy levels, are less vital, and have a lower quality of life.

When is the Growth Hormone released?

The Growth Hormone is released in peaks during a 24 hour period with adolescent averaging 8 peaks and adults average in 5 peaks per day. The amplitude of the release peaks declines throughout the adult years. Hence the importance of living strong and healthy life, through a nutritious diet, regular vigorous exercise, and good sleep to increase the release and forestall the decline of the Growth Hormone release.

The highest concentration of the Growth Hormone occurs about an hour after the first hour of sleep. Another reason why good and regular sleep is a critical factor in achieving Longevity.

What Stimulates the Growth Hormone?

The Growth Hormone is stimulated by:

There are a number of substances that increase the natural secretion of Growth Hormone. Some of them are amino acids. The most effective and economical way of causing this Growth Hormone release appears to be taking 2 grams of the amino acid L-glutamine in the morning and taking 10 to 30 grams of the amino acid L-arginine before bedtime.

What Inhibits the Growth Hormone?

  • Hyperglycemia or High Blood Sugar Levels
  • Exessive Estrogen
  • Worry
  • Lack of Sleep
  • Free fatty acids

Competition and Win Desire

Competition provides us with the opportunity to face our own moment of truth. The truth about our strengths, weaknesses, challenges, objectives and the extent to which we are real to ourselves.

Competition requires and develops toughness. Toughness that enables consistent performance at the upper range of talent and skill.

Toughness is achieving the emotional flexibility to remain supple, nondefensive and balanced with positive emotions in the face of unexpected challenges.

Toughness is the ability to remain emotionally alive and fully engaged under pressure.

Toughness is sustaining a powerful fighting spirit against impossible odds and great resistance.

Toughness is the resiliency to quickly bounce back from setbacks, mistakes, failures and emotional punches to fully resume the competition with the objective to win.

Toughness is enhanced through a high level of physical fitness.

Mastering the toughness required in athletic achievement increases your chances of effectively coping with the challenges of life.


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1Vigor Quarterly Log Contest 1Vigor Quarterly Log Contest Win Prizes! Prizes to the Male and Female who logs the most distance running, hiking, swimming, cycling, pushups on the 1Vigor Log . . . Read more

Run Workout Plans
Ironman and Ironman 70.3 Triathlon, 5k-10k 2008 ITU Duathlon World Championship in Rimini, Italy Build Speed and Endurance
Jan Raphael, Ironman Champion
Chris Harig, Duathlon National Champion

Swim Workout Plans
Triathlons, Open Water Racing, Pool Competition, English Channel Trent Grimsey, English Channel World Record Holder Build Speed and Endurance
Trent Grimsey, English Channel Record Holder

Books on 1VigorMudford England, by Ralph Teller Recommended reading on swimming, running, cycling, adventure, natural health, nutrition, brain power, nerve force, men's health, hiking, women's health . . . See Books!

Articles to Improve Athletic Performance

The Iron Story, Dr. Mark A. Jenkins, Rice University

Iron plays an important molecular role in and endurance athletes ability to increase VO2 max.  VO2 max is the maximum capacity of an individual's body to transport and utilize oxygen during exercise and reflects the physical fitness of the individual.  VO2 max is determined by (i) the size and shape of the lungs, (ii) capillaries and muscle tissue type, and (iii) the molecular transportation system of oxygen via the hemoglobin in red blood cells.  As Iron is a key component of hemoglobin, the body’s ability to absorb iron becomes important to an athletes optimum performance.  Animal sources or iron are about 10-25 % absorbed while plant sources of iron are about 2-5% absorbed.  Vitamin C increases iron absorption while tannic acid found in tea and coffee decreases iron absorption.

VO2 Max, Aerobic Power& Maximal Oxygen Uptake, Sports Fitness Advisor     

Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage, Emma Cockburn, Journal of Applied Physiology, Nutrition and Metabolism.

Proteins and carbohydrates found in milk assist in mitigating exercise-induced muscle damage   Exercise-induced muscle damage (EIMD) leads to the degradation of protein structures within the muscle. This may subsequently lead to decrements in muscle performance and increases in intramuscular enzymes and delayed-onset muscle soreness. Milk, which provides protein and carbohydrate (CHO), may lead to the attenuation of protein degradation and (or) an increase in protein synthesis that would limit the consequential effects of EIMD.  Comment: Milk was Michael Phelps primary source of hydration during the 2008 Beijing Olympics.

Chocolate Milk as a Post-Exercise Recovery Aid, Jason R, Karp, International Journal of Sport Nutrition and Exercise Metabolism

Chocolate milk, which has an optimal 4:1 carbohydrate/protein ration, significantly increased the rate of muscle rebuilding and recovery after exercise.  The carbohydrates and protein ratio in milk complemented each other, because carbohydrates replace energy while protein rebuilds muscle.

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