FITNESS TRIBUNE No 1 English

Brainstorming

The new school of training ...levels similar to those of a seriously ill cancer patient!

High anaerobic build-up A high anaerobic build-up, few regen erative bouts of excercise and a low aerobic threshold are the three common features of athlete’s immune systems as observed by Professor Liesen (1994, University of Paderborn) displaying lev els similar to those of seriously ill cancer patients. If, during training and compe tition, we measure the lactate levels of people doing performance, recreational, fitness and even preventative health excercise, then these three features are almost certain to be found to a high degree. Over-intensive cardio training, interval training, strength training, competition, but also, high psychologi cal stress and even excessive efforts dur ing leisure activities all cause anaerobic pressure with too frequent and too high lactate production. The resulting long regeneration times the body then requires can no longer be provided. Positive adjustments to training are no longer possible. In fact, the opposite is true: these overloads lead to a negative effect on performance, regeneration and health (Liesen 1994). Lack of regenerative training In the main, the value and necessity of regeneration training goes completely unrecognized. Only very few sports people carry out enough regenerative training for long enough and frequently enough. Professor Liesen’s noble cause of “stable high performance through health stabilization” for top sport, with its target of maximum health over the whole year applies of course to the poulation in general – this would be the dream come true. Regenerative training plays an impor tant role here. It helps sustained recovery to set in quickly. It is the most effective way to break down high concentrations of lactate, adrenalin and other sub stances which are damaging to the body in the long run or which are too active in the metabolism. It makes it possible for the body to cope with abrupt vegetative changes, i.e. the change from physical

activity to resting – from breakdown to build up. This is the one condition absolutely necessary for implementing training adjustments which cause posi tive changes to the body so that health stabilizes at a high level and perform ance steadily improves. High bodily, but also high mental and psychological stimulation all require regular regenera tive training. Catastrophic basics The maximum oxygen uptake or more accurately, the performance at a level of 2 mmol of lactate per liter of blood, almost always indicate a low to cata strophically low aerobic threshold. Aer obic capacity is not trained frequently, long nor intensively enough. Yet, a highly developed aerobic capacity helps to achieve the required high perform ance in the aerobic range with increas ing frequency. The higher the aerobic capacity the lower the physiological response during physical, psychological or mental strain. Even during intensive competition effort, like rowing for example, the train ing of successful oarsmen comprises 80 – 90% of extensive endurance training (Hartmann1989, Grabow 2003) in the area of 1.5 mmol of lactate per liter of blood. It is incomprehensible that in pre ventative health training, in leisure, per formance and even in professional sport this basic training is neglected and often not carried out at all. Trainers, athletes and even sports doctors all find it dif ficult and often don’t have the patience (endurance takes time!) to believe that so little (intensity!) brings so much (suc cess!). The “if it doesn’t hurt it doesen’t work” syndrome still influences us. No pain, no gain absolutely does not apply to endurance training! Laymen are at work These days anyone can perform a lactate test and knows how to use a Polar heart rate monitor, and it seems that many also consider themselves proficient enough to make training recommendations.

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Unfortunately, only the minority, even if they are able to call themselves sports doctors, understand that it is not the effect of lactate in the muscles but the lactate level in the blood, with its effect on the central nervous system, the immune system and the hormone sys tem which is the deciding factor (Liesen 1994). How well and how quickly regen eration can take place depends, in the first instance, upon the function and performance of the immune system. If training is too intensive, then cortisol for example, is produced faster, leading to suppression of the immune system and leaving “the door wide open” for pathogens (Prof. Uhlenbruck 2002). Regeneration is delayed. If, as the case mostly seems to be, most “expert’s” rec ommendation is to start training again – too soon and too intensively – the vicious circle of over-training begins bringing with it the consequent weaken ing of all the body’s systems. Strong immune system If we want to manage our training prop erly we need to know how much lactate is produced under all competition and training situations. A high anaerobic threshold (endurance training to 2 mmol lactate per liter of blood) is the best guarantee for avoiding overly high lactate levels and generally too high levels of physical, mental and psycho logical responses for given levels of stress. Frequent regenerative training to a maximum of 1.5 mmol lactate per liter of blood ensures rapid recovery and invigoration of all systems. All to make our immune systems as strong as possi ble. Contact: see Deadlines/Courses.

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Fitness Tribune International 1