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Base Fitness Test
Base fitness is the level of exercise that you can maintain for hours. It requires low blood lactic acid or lactate levels. When your muscles are unable to meet the demand using fats as fuel, they begin producing lactate. As the lactate level rises your muscles hurt and ultimately your performance is impaired. The blood lactate level can be used to gain insight into this process and ultimately your metabolic health.
Why?
If VO2 is useful for measuring your peak energy performance, lactate levels reflect your sustainable base.
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The exercise level at which your blood lactate rises above 2.0 mmol/L reflects the point where your muscles are complaining.
Lactate 2.0 is a sustainable level of effort. The higher your output, (wattage on a bike or speed on a treadmill), the healthier you are.
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It is a key training zone for improving metabolic health, fat-burning efficiency and endurance.
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It is a measure of the fitness of your cells' power plants called mitochondria. Mitochondrial dysfunction is a hallmark of aging.
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"Zone 2 Cardio"
"Zone 2 Cardio" is a term often used to describe exercise at lactate 2.0 mmol/L. Other parameters are a relative perceived exertion where you can talk but not sing. A heart rate 60-70% of your maximum is also estimated to be "Zone 2". You're working, but not struggling.
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At LongevityGP we offer to test your lactate levels at incremental work loads to accurately record your Zone 2. This is done by taking finger prick blood samples during exercise.
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When you do more Zone 2 cardio training you will see your output level (speed or watts) at Zone 2 increase, reflecting improved mitochondrial fitness and youthfulness. LongevityGP will help you measure and achieve it.
Why?
If VO2 is useful for measuring your peak energy performance, lactate levels reflect your sustainable base.
​
The exercise level at which your blood lactate rises above 2.0 mmol/L reflects the point where your muscles are complaining.
Lactate 2.0 is a sustainable level of effort. The higher your output, (wattage on a bike or speed on a treadmill), the healthier you are.
​
It is a measure of the fitness of the mitochondria in your cells. Mitochondrial dysfunction is a hallmark of aging.
​
​
"Zone 2 Cardio"
"Zone 2 Cardio" is a term often used to describe exercise at lactate 2.0 mmol/L. Other parameters are a relative perceived exertion where you can talk but the listener can tell you are out of breath. A heart rate of 180 - age bpm is also estimated to be "Zone 2".
​
At LongevityGP we offer to test your lactate levels at incremental work loads to accurately record where your ideal Zone 2 is. This is done by taking finger prick blood samples during exercise.
​
By doing more Zone 2 cardio training you should expect your output level (speed or watts) at Zone 2 to increase overtime reflecting improved mitochondrial fitness. LongevityGP aims to help you achieve this, and measure it.