乳酸门槛与心率和呼吸密切相关。
This lactate threshold is closely correlated with heart rate and breathing rate.
现在，您已经达到您的乳酸门槛。
乳酸门槛：为什么应该使用它？
乳酸门槛还被称之为无氧门槛(AT)。
Lactate Threshold can also be referred to as Anaerobic Threshold (at).
哪个乳酸门槛测试适合我？
让我们举例说明知道您乳酸门槛的重要性。
Let's take a look at a very simple example to illustrate the importance of knowing your Lactate Threshold.
第一步，您必须确定所谓的乳酸门槛心率。
Step one is to determine what's called your lactate threshold heart rate.
将10 -英里乳酸门槛跑，变作坡道训练。
乳酸门槛是乳酸开始在肌肉中堆积的时间点。
The LT is the point at which lactic acid begins to accumulate in muscles.
随着身体素质的提高，您的乳酸门槛也会提高。
As your level of fitness improves your LT will also improve (go up).
一旦您超过乳酸门槛强度，呼吸次数突然增加。
When you exceed lactate threshold intensity, there is a sudden increase in breathing rate.
当运动强度低于乳酸门槛时，您的呼吸是受控的。
At exercise intensities below the lactate threshold, your breathing is controlled.
您的乳酸门槛心率是您在目前配速下注意到的心率。
Your lactate threshold heart rate is the heart rate you noted at the preceding pace.
这个方法根据年龄和运动能力，预测某人的乳酸门槛心率。
This method USES age and activity levels to predict a person's heart rate at Lactate Threshold.
当您达到那一刻之时，记下您的心率，这就是您的乳酸门槛。
Note your heart rate when you are at this point. This is your Lactate Threshold.
随着研究的不断深入，答案逐渐清晰起来：您的乳酸门槛配速。
As they dug deeper and deeper, the answer became clear: the pace at your lactate threshold.
运动员以95%乳酸门槛的强度训练，抗氢离子能力保持不变。
In athletes who worked at a lower intensity-95 percent of lactate threshold-buffer capacity stayed the same.
为此，每周的乳酸门槛跑，按您的乳酸门槛配速，越来越流行。
Toward that end, the weekly tempo run, done at the pace of your lactate threshold, became popular.
因此，确定您在乳酸门槛下的运动强度(测量心率)非常重要。
So, it becomes very important to determine the exercise intensity (measured by heart rate) at which LT occurs in your body.
乳酸门槛跑和反复跑1-2英里，中间加以短暂的休息，这样更重要。
Tempo runs and repeats of 1-2 miles with short recoveries are even more important.
提高乳酸门槛是有益的，因为您可以燃烧脂肪的心率范围更加大了。
Raising your LT is beneficial because you will have a wider range of heart beats over which you can burn fat.
测量乳酸门槛要求在临床测试的同时，人需要在跑步机或固定单车上。
Measuring lactate threshold require a medical test while on a treadmill or stationary bike.
第二个阶段，会增加一部分速度训练，包括乳酸门槛跑和长距离的反复跑。
Phase two, preparation, adds a layer of speed by introducing tempo runs and long repeats.
使用该方法，您的乳酸门槛测量值仅能随着年龄和运动频次的提高而提高。
The only way your LT measurement will increase with this method is with age or frequency of exercise.
另一种提高您配速的方法是将速度训练和乳酸门槛跑融入您的马拉松训练。
Another way to increase your pace is to include speed work or tempo runs into your marathon training.
有氧代谢切换到无氧代谢的强度，通常，被称之为无氧门槛或者乳酸门槛。
The point at which aerobic metabolism gives way to anaerobic metabolism is commonly referred to as Anaerobic Threshold or Lactate Threshold.
如果仔细地观察右图中的乳酸浓度曲线，您可以看到整个乳酸门槛训练区域。
If you look closely at the lactate curve in the chart at the right, you'll see the full spectrum of the lactate threshold training zone.
他建议为了增强意志力，间歇跑，坡道重复跑，和乳酸门槛跑，至少每周一次。
He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle.
当研究人员都不太熟悉术语“乳酸门槛”时，情况是您跑得越快生成的乳酸越多。
While the term "lactate threshold" is less common among researchers these days, the fact remains that, as you run faster, you produce more lactate.
关于这一方法，还有一件事要注意，您无法测量随身体素质提高而提高的乳酸门槛。
One other thing to note about this method is that it doesn't allow you to measure an increase in your LT due to an increased fitness level.
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