Research has indicated that training programs that are a combination of high volume, maximal steady-state, and interval workouts have most pronounced effect on lactate threshold improvement (Roberts & Robergs 1997, Weltman 1995). What does this mean?

High Volume Training Initially, best way to improve your lactate threshold levels is to increase your training volume, regardless of cardiovascular mode of exercise. Increased training volume should be gradual and in order of approximately 10-20% per week (Bompa 1999). Mix up total time per session of cardiovascular exercise throughout week. The minimum bout of cardiovascular exercise should be 10 minutes in duration.

Maximal Steady-State Training Training at lactate threshold corresponds to feelings of ‘somewhat hard’ and ‘hard’ (Weltman 1995). Collectively, these sessions should consist of no more than 10% of total weekly volume (Foran 2001)

Interval Training above Lactate Threshold Interval training workouts are high-intensity training sessions performed for short durations of time at intensities above lactate threshold. To improve endurance, total interval training workout time should not exceed 10% of weekly training volume. Avoid scheduling interval training workouts and maximal steady-state exercise sessions in back-to-back workouts.

Why not train like professionals such as Lance Armstrong, and add some Lactate Threshold training into your programme. For further advice, contact 6 degrees. This article was based on a seminar at Filex 2005 Sydney (International Health and Fitness Convention)given by Doctor Lenny Kravitz, who interestingly was Richard Simmons exercise scientist in earlier days. Written by Ella Mcgrath 6degrees.net.au

Variations including Standing Squats, One-Leg Squats, Plie Squats, Wide-Stance Squats, and Overhead Squats. Think you can't get enough stimulus out of Squats? Try doing 50 perfectly formed repetitions and see how tired your legs are!

STEP UPS

Brutal is best word to describe this exercise when done properly! Using nothing more than a picnic bench, a piece of playground equipment, or even just a decent size rock, you simply step up onto your elevated surface, step down, and then repeat on other side alternating back and forth.

By keeping your back straight and your head up entire time, you will maximize recruitment of all of your leg muscles, and you will get an incredible cardiovascular workout as well. Go for perfect form and you will quickly see benefit of this great exercise.

CHIN UPS

The outdoor version of Chin Ups and Pull ups can be done using anything from a low-hanging tree branch to any number of different pieces of playground equipment.

When done properly, Chin Ups and Pull Ups will humble most people, even avid exercisers. Bring your body up completely until your chin is at or above your hands, and lower back to start under control. Repeat for as many as you can do!

UPHILL SPRINTS

Don't try this one until you can run a good 100-yard dash on level ground! This exercise is just what it sounds like - running uphill. Run up a decent size hill as fast as you can, walk back to bottom, and repeat. Bring oxygen, but leave your pride at home, or else hill will take it from you!

DUCK WALKS

This exercise is so simple, yet about as hard as it gets. Simply squat down until your thighs are at or below parallel to ground, stay in that position, and start walking. Go about 10 steps and then walk backwards to your starting point. Repeat as many times as necessary (which won't be many) to reach total exhaustion!

As you can see, doing outdoor exercises has all of benefits listed above including one benefit that wasn't listed - they are hard! If you are up to challenge and sick of gym, give your body and your mind an Earth-moment and get outside and play!