Heart rate and lactic acid control are two important metrics that athletes and fitness enthusiasts use to monitor and optimize their training. Understanding how they work and how they interact can help you achieve better results and prevent injury.

Heart rate, or pulse, is the number of times your heart beats per minute. It’s a good indicator of how hard you’re working during exercise, as your heart rate increases with intensity. Monitoring your heart rate during training allows you to gauge the intensity of your workout and adjust as needed (image #1).

Image # 1. Heart rate zones for different purpose of training.

Lactic acid, on the other hand, is a byproduct of muscle metabolism. It’s produced when your body needs energy quickly, such as during high-intensity exercise, and accumulates in your muscles. The buildup of lactic acid can cause fatigue and muscle soreness, but it can also help improve endurance and increase muscle strength (image #2).

Image # 2. Lactate zones for different purpose of training.

To control heart rate and lactic acid during training, it’s important to use a combination of endurance and high-intensity exercises. Endurance exercises, such as running, cycling, and intensive kicking, help you build a strong cardiovascular system and increase your heart rate gradually. High-intensity exercises, such as weightlifting or sprinting, challenge your muscles and build strength, but also result in a higher accumulation of lactic acid.

To optimize the benefits of both types of exercise, it’s important to monitor your heart rate and lactic acid levels during training. You can use a heart rate monitor or a smartwatch to track your heart rate in real-time. On the other hand, control your lactic acid levels with a small blood draw from your finger, or by relating the frequency of exercise.

In conclusion, heart rate and lactic acid control are essential metrics to consider when training with efficiency and health. By monitoring and adjusting these two parameters, you can optimize the effectiveness of your workouts and achieve optimal performance in the different periods of the preparation without the risk of fatal injury.