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Vitamins are a natural part of the food and nutrients that we consume, but because so many people do not eat enough nutrients that have vitamins that we need in them, supplements are sometimes required.

Multi vitamins are made in order for you to get the vitamins needed for good health. There are a number of different individual vitamins, but most of the vitamin supplements that you see are multi vitamins which is probably the best unless you have a specific condition that needs to be addressed. Here we will cover some differences in vitamins and the positive effects of vitamins on the body.

What are the different types of vitamins ?

You have two separate types of vitamins that are used by the body differently. These are water soluble as well as fat soluble. Water soluble vitamins include the B complex vitamins, as well as vitamin C. Concerning vitamins that are fat soluble, these include vitamins A, D, E, and K. The amount of vitamins that you take in shouldn't be of concern with vitamins that are water soluble since any excess that you have taken in will come out in your urine. It is the fat soluble vitamins that it is possible to get an overdose on.

One vitamin that you can not even get from a pill is that of vitamin D. This vitamin is taken in from the sun. This means that if you are not in the sun enough, you may have an insufficient level of vitamin D in your system. Below are some general descriptions of the different vitamins, and the effects of vitamins on the body. This includes any deficiency or lack of the vitamin and the results. Although there are very few of the conditions seen, it is still important to know what the possible side effects of vitamin defienancy can have on your health.

Vitamin A

Vitamin A is also known as beta carotene. This helps with your eyes, soft tissue, as well as keeping your skin healthy. Good sources of vitamin a include: Apricots, cantelope, carrots, peaches, spinach, and tomatoes.

Malnutrition: A lack of vitamin A can cause what is known as night blindness: This is where it is impossible to see in the dim light. This condition still effects 1/3 of all children. Although a lack of this vitamin is bad, an overdose is also possible. Carrots are a main food that is suggested to get a good serving of this vitamin.

Vitamin B-1

This vitamin is also known as thiamine. It is found in legumes, cereal, rice, pork, oranges, and nuts. It is an important factor in helping with the nervous system such as the muscles, brain, and the heart.

Malnutrition: A lack of vitamin B-1 can lead to a condition known as beriberi. This includes symptoms of weight loss, weakness, brain damage, irregular heart rate, heart failure, and even death.

Vitamin B-2

This vitamin is also known as riboflavin. It can be found in rice, mushrooms, grains, eggs, broccoli, yogurt or spinach. This vitamin can be destroyed by light so it should be kept away from light to preserve the nutrients. Vitamin B 2 helps you maintain a healthy nervous system, and protects you from free radicals.

Malnutrition: A lack of vitamin B-2 can lead to a condition known as ariboflavinosis. You also see this at times in alcoholics. Symptoms include a bright tounge, swollen throat, and bloodshot eyes. If left untreated, this can lead to coma and eventually death. Deficiency in this vitamin are very rare though.

Vitamin B-3

This vitamin is also known as niacin. It can be found in green vegetables, grains, milk, as well as meats. It is involved with the production of sex hormones, and assists in blood circulation.

Malnutrition: A lack of vitamin B-3 can lead to what is known as pellagra. This condition involves dirreah, dermatitis, dementia, and even death.

Vitamin B-5

Also known as pantothenic acid, vitamin B-5 is involved with the production of stress hormones, production of red blood cells, and the breakdown of carbohydrates.

Malnutrition: A lack of vitamin B-5 can lead to what is known as paraesthesia. This is normally only seen in a population that is starving since this vitamin is found in almost all foods. This condition consists of a numbing sensation of pins and needles. This is something that occurs constantly.

Vitamin B-6

This vitamin is very important since it helps both the brain and body convert food into energy. Good sources of vitamin B-6 include fish, potatoes, avocados, bananas, and meats.

Malnutrition: A lack of vitamin B-6 can lead to some neurological conditions. These include mood swings, behavior, intestinal function, seizures, hormonal imbalance, and other symptoms as well.

Vitamin B-7

Otherwise known as biotin, vitamin B-7 plays a role in the metabolism of all three macro nutrients: Carbohydrate, proteins, and fats. It is also involved in the process of gluconeogenesis which is the process of using nutrients other than carbohydrates for fuel. Therefore, this vitamin is very important when it comes to metabolic functions of the body.

Malnutrition: A lack of biotin can lead to symptoms of rashes, hair loss, anemia, or mental conditions. Since this vitamin can be found in things such as meats, dairy, and nuts, this condition is quite rare.

Vitamin B-9

Also known as folic acid, this vitamin is responsible for production of new cells. It is of particular importance during pregnancy that enough is consumed to prevent any possible birth defects. Good sources include green vegetables, dried beans, fruit, nuts, and peas.

Malnutrition: A lack of this vitamin can lead to heart palpation, birth defects, infertility, and sterility. A lack of this vitamin also increases with age and is seen in alcoholics. Signs of this can be headache, nausea, irritability, fatigue, acne, and even memory loss.

Vitamin B-12

Helps with DNA and RNA, prevents DNA changes that could lead to cancer. It also protects against birth defects such as spina bifida. Good sources include leafy green vegetables, asparagus, citrus fruits, melons, eggs, and black beans.

Malnutrition: A lack of vitamin B-12 can lead to what is known as hypocobalaminemia: This consists of symptoms of an auto immune disease. This involves the deterioration of the brain and spinal cord as well as fatigue, irritability, and depression, psychosis, and mania. These effects are not reversible. This is common in anyone that consumes very few animal products. This means that one who is a vegan may be more at risk and should consume a multi vitamin.

Vitamin C

Vitamin C is known as asorbic acid. This helps in healing wounds, as well as forming red blood cells. Vitamin c will also help you stay more alert. Good sources of vitamin c include: broccoli, grapefruit, kiwi, oranges, as well as strawberries.

Malnutrition: A lack of vitamin C can lead to what is known as scurvy. Symptoms of this include lethargy, skin spots, bleeding gums, tooth decay, fever, and even death.

Vitamin D

Vitamin D is important because it assists with moving calcium into the blood stream. If you don't have enough vitamin D, calcium will be taken from your bones which can lead to diseases such as osteoporosis. This can be found in eggs, or fish, but the only true source of vitamin D can be absorbed from the sun.

Malnutrition: A lack of vitamin D can lead to what is called rickets. This condition is normally found in children. It involves the muscles and bones becoming soft. This also leads to a lack of calcium since vitamin D is needed for calcium to be absorbed. This vitamin can only be used in its active form which comes from the sunlight.

Vitamin E

Vitamin E can help slow the signs of aging by protecting the body from free radicals. These are what break your cells apart. Good sources of vitamin e include corn, peanut butter, as well as sunflower seeds.

Malnutrition: A lack of vitamin E can lead to neurological nervous system problems. This also includes a lessening or lack of control of the use of the muscles. This is very rare though since this vitamin is fat soluble.

Vitamin K

Vitamin K assist in strengthening your bones and assisting with blood clotting. Good sources of this vitamin include green vegetables as well as fish oils.

Malnutrition: A lack of vitamin K can lead to an under developed face, and bones. This is found in newborns usually born outside of the hospital.

Normal supplements vs time release pills

Just as you see with many medications, vitamins can be made to either be put directly into your system, or to be time released. Here is a review of some better brands of Vitamins that are made today. Also, vitamins not only help in your daily activities and biological functioning, but have been shown to assist in specific conditions as well such as alzheimers.

One specific type of vitamin that you see is called a pre natal vitamin. A woman should take these prior to and while pregnant in order to assure the correct amount of nutrients are received. These are thought to decrease the chances of some medical conditions from occurring. If these vitamins are not taken, the chances of a birth defect occurring is much higher. This is what makes prenatal vitamins so important.

Specific vitamins are thought to even assist in the prevention of certain cardiovascular conditions such as heart attack and stroke. Concerning the type, time release vitamins are thought to actually cause more possible harm than good. It is probably better just to stay with your normal vitamin since this is the case.

Supplements or Natural foods ?

Due to the number of different food sources that contain vitamins, a supplement is not neccessiraly needed, although it is good at times to use vitamin supplements just to be safe. Because of previous laws that were passed by the food and drug administration, all processed foods must have a nutrient label on it. This includes information such as calories, carbohydrates, protein, and fat, as well as percentage of daily value of vitamins that the product contains. Because most of the processed foods that you purchase have been fortified with vitamins, this decreases the chance of lacking certain vitamins. This means that overall, normal foods probably contain the vitamins needed for normal function.

Overall, the effects of vitamins and minerals on the body allow for a good overall level of health. The vitamins needed to function normally are readily available in  foods, or can be found in the form of supplements. Although vitamin supplements are good, the foods in your diet should allow you to get the recommended daily allowance of vitamins and minerals needed to function normally.

There are many types of eating plans or "diets" which most people like to call them. Whats the best eating plan for you ?  Knowing how the body works will help you choose the best way of eating for you, assisting you in your health and weight loss goals. 

Activity level and way of eating must become permanent and a lifestyle change. Most people are not willing to totally committ their selves to this, and any weight loss plans fail. It is up to the individual as to whether or not they are successful in their health and fitness goals. Here we will look at some factors which play into different eating plans that are seen, along with general guidelines for healthy eating. This should help you determine the best eating plan for you.

Types of nutrition programs

General Nutrition:

Your average everyday eating plan usually consists of many processed foods and fast foods. Although many fast food places have tried to turn to making some healthy choices, many times it is still hard to follow a strict eating plan when eating out. This is one reason why so many people fail at their weight loss goals, since it is more practical to use food services instead of taking you own meals.

Many things which should be avoided such as simple sugars like soft drinks, candy, some breads, and other simple sugars is almost impossible to do so. On average, the majority of calories comes from carbohydrates. This is not good since the majority of these carbohydrates come in the form of simple sugars. The only foods that are made of complex carbohydrates which are good for you are whole grains, as well as vegetables. All other forms are that of simple sugars which is what packs on the pounds when you eat to many of them.

Overall, weight loss or weight gain comes down to the simple calculation of if you eat more calories than you burn, weight gain will occur, while if you burn more calories than you consume, weight loss will happen.

Although this is true, the percentage of calories which comes from carbohydrates, protein, or fat is also important. The bodies first choice of calories is carbohydrates. When no carbohydrates are left, the body goes into a process which turns fats and proteins into the form of glucose or carbohydrates. This is were weight loss occurs. Because fats and even proteins are used for fuel, you want to be sure that you have at least enough protein to maintain the amount of lean mass that you have while losing fat mass.

As mentioned before, since most carbohydrates come in the form of simple sugars that are found in soft drinks and candy which are unhealthy, the majority of carbohydrates should come from other sources such as vegetables or grains. Since it is hard if not almost impossible to get many carbohydrates from these sources only, the overall percentage of carbohydrates in your eating plan is going to be low.

At one point it was even thought that the fat in foods made a person fat. Although a gram of fat does have the highest number of calories in it when compared to carbohydrates or protein, this is not true. It is more so the high dose of simple carbohydrates which make a person gain weight. Since only a specific amount of glucose can be stored in the muscle, when this limit is exceeded, the body converts what is not needed into body fat for later use.

Vegetarian

One type of eating plan or lifestyle that many people choose is that of being a vegetarian. There are different forms of being a vegetarian. This includes a vegan in which nothing but vegetables are consumed, as well as forms were either eggs or dairy products are used.

Vegan: This type of eating requires that different sources of protein be consumed in order to get your daily amount of protein needed. The majority of proteins consumed by a vegan must be a combination of more than one source. This is true because the only complete proteins come in the form of meats or dairy products. The proteins consumed here are more incomplete proteins and must be combined with other sources in order to make a complete protein.

Ovo Vegetarian: This type of vegetarian does not only eat vegetables, but in order to get protein easier, things such as eggs are consumed. Although protein is consumed easier this way, there are still specific amino acids which make up complete proteins that should be considered.

Lacto-Ovo Vegetarian: This type of vegetarian not only has an intake of eggs with vegetables, but dairy products as well. Concerning your total protein intake, this is the best form of vegetarian to be since it makes getting the amount of protein needed much easier.

Complete Proteins:

Protein is made up of what are called amino acids. A complete protein has all of what are known as essential amino acids. A complete protein has all the essential amino acids needed to make it complete, while an incomplete protein still needs specific amino acids. Although it is possible to make complete proteins through combining different sources of vegetable proteins, it is much easier if other sources such as dairy and eggs are used. When using only vegetable sources, precise measuring must be done in order to get the correct amount of specific amino acids. Here is a general description of complete and incomplete proteins and what can be done to make an incomplete protein complete.

Calories Consumed

Many times people think that calorie counting is needed in order to lose weight. This may be true to a certain extent, but at the same time, only using the portion size should help as well. If you are not losing weight, just decrease the portion size. Most of the time, it is thought that three square meals a day is the best option. This is what has been taught to most people, but consuming smaller meals throughout the day is actually more healthy. It means having a small snack between meals such as a shake or protein bar. It is best if you consume either 5 or 6 smaller meals a day, eating them 3 to 4 hours apart. This will also assist in keeping your blood sugar levels normal. Here is a general description of a good eating plan, including percentages of calories from each source, as well as an example of a meal plan for one day.

When you are designing your meal plan and calculating the grams of protein, fat, and carbohydrates needed each meal, you should remember the following:

Protein: 1 gram = 4 calories

Carbs: 1 gram = 4 calories

Fat: 1 gram = 9 calories

Carbohydrates: 20%

Proteins: 40%

Fats: 40%

Average meal planning (3 meals/day)

Total Calories 2,400                         

Meal 1        800 calories                                       

Meal 2       800 calories                                           

Meal 3       800 calories                   

Smaller meals throughout the day

Meal 1   400 calories                      

Meal 2   400 calories                     

Meal 3   400 calories                    

Meal 4   400 calories                   

Meal 5   400 calories                  

Meal 6   400 calories                  

These are some general guidelines on healthy eating habits, whether it is through a normal eating plan of general foods consumed, or if it is through the use of only specific foods such as with a type of vegetarian eating plan, or other diets such as Atkins, paleo, or south beach.

Any of these eating plans are healthy, but as stated before, it should not be a diet which is only temporary, but more of a lifestyle change. This includes changing both eating habits along with activity levels. When put together these two factors should assist you in losing the weight needed and maintaining a healthy lifestyle. 

There are many supplements on the market for different health and fitness goals. These include those for burning fat, gaining muscle, and general health.

One of these supplements is called CLA which is short for conjugated linoleic acid. This supplement comes from a type of oil and is said to help in the fat loss process. Is CLA an effective supplement ? Here we look at health and performance factors as well as research conducted to either prove or disprove the effectiveness of this supplement.

What is CLA ?

As stated before CLA is short for conjugated linoleic acid is an oil which is a type of trans-fat. This comes from sources such as meats and dairy products. Most if not all trans fatty acids are unhealthy and have to do with saturated fats. It has also been supposedly linked to assisting with performance in the gym concerning fat loss and possible muscle gain. The supplement is even said to have some anti inflammatory effects. Here we look at whether these claims can be proven, and if it is worth using.

Effects of CLA

There are claims that CLA has some positive effects on general health and performance. It has been thought but never totally proved that it could even have an effect on cancer. The promotion of CLA as a fat loss supplement comes from studies conducted on animals. It has been shown in animals to assist in decreasing catabolism or breakdown of muscle, promote fat loss, and even effect bone density.

Since these studies were on animals, more research should be done on the humans to see the true effects it has. One study looked at effects CLA may have on variables of resistance training. These being mainly body composition and strength. Trained subjects were given CLA for four weeks. Body composition and strength were measured before starting. The results revealed the supplement as having no significant effects on performance (1). Although it may not affect ones' performance on the field, it may have an effect on weight loss. The majority of studies conducted have been on this variable and if taking it could assist with weight loss and obesity (2,3,4).

Different populations tested

When you look at the claim of CLA assisting in weight loss, many factors are involved that may make tests results different. One of these factors is the populations that is tested. For example, in the general population you may have different result if both groups were overweight, but one was more active than the other. The factors of age and even ethnic background should also be a consideration when looking at any test results.

Because the populations of different regions are more obese or overweight than others due to eating habits and activity, this should be considered as well. For example, testing subjects that were extremely obese versus those that were just overweight would probably bring about conflicting results.

One study looked specifically at the effects of CLA in weight loss for the Chinese population. China is probably one of the healthier populations concerning obesity. Here the people tested had an average BMI of 24 to 35. One group took the supplement and another took a placebo. The study lasted a total of twelve weeks. Bioelectrical impedance was used to measure body composition. When this is used you must consider the hydration of the subject which this did not mention. This is because if you are not properly hydrated bio electric impedance may not be accurate. The results concluded a very slight weight loss, but an actual increase in bad cholesterol, and a decrease in good cholesterol (8).

Other studies have also revealed a reduction in good cholesterol with no change in bad cholesterol. (3). In a review, studies were looked at which lasted no fewer than six months. Results from the reviews showed no positive effects of cla on body fat loss or other factors from previous studies. (7) Even though it may not have any positive effect on body composition changes, other areas such as insulin sensitivity (5) as well as muscle oxidation or breakdown of muscle proteins may be effected (6) Also, all supplements or medications taken have side effects. Some side effects seen while taking this supplement included constipation, diarrhea, and soft stools. Liver hypertrophy and insulin resistance are also possible side effects (2).

There have been few studies found that looked at the effects of CLA long term. One study was to evaluate the safety of the product and its effect on body composition. Results showed a decrease in body weight and fat for a group taking a placebo, with no changes seen in the group given CLA for 12 months. A decrease in fat mass was seen over 2 years though for those taking the supplement.(3) It must be considered that the reduction in fat mass could be from other variables as well. Spot reduction has also been thought to be possible when taking the supplement. Looking at groups over a period of six months, one taking the supplement and another a placebo, results showed an increase in lean mass and a decrease in body fat of the legs in women (4).

So is cla an effective supplement ? Overall, this supplement has no significant effect on body fat loss or a gain in lean body mass. This includes both the athletic and sedentary population. It may even have a negative effects on cholesterol, increasing bad and decreasing good cholesterol. If you're active and looking to gain strength and muscle mass, or if you just want to lose fat, CLA is ineffective at both and is not recommended for either performance enhancement or general health.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/12173945#
2.   https://www.ncbi.nlm.nih.gov/pubmed/12923219#

3. https://www.ncbi.nlm.nih.gov/pubmed/15795434#

4.https://www.ncbi.nlm.nih.gov/pubmed/17313718#

5.https://www.ncbi.nlm.nih.gov/pubmed/17510671#

6.https://www.ncbi.nlm.nih.gov/pubmed/19393220#

7.https://www.ncbi.nlm.nih.gov/pubmed/21990002#

8.https://www.ncbi.nlm.nih.gov/pubmed/22261578#

There are numerous ways to get an effective workout, but how you train depends on your overall goal. This comes down to two different forms of training, aerobic, or anaerobic. Aerobic means with oxygen, while anaerobic means without oxygen. Regardless of your overall goal, you should probably train both ways, just one more than the other depending on your main goal. Your body changes physiologically to both types of training. Here we go into detail on aerobic training adaptations that your body goes through over the course of training.

[table id=1 /]

These are only some events that fall into either category concerning the way in which you would have to train for the event. There are more aerobic adaptations to exercise and training as opposed to anaerobic training.

We will first go through different factors you should know about, along with definitions of some terms used.

Types of adaptations include: cardiovascular, pulmonary, and respiratory adaptations. Here are some terms you should know in order for things to make more sense.

Heart rate: The frequency of heart beats per minute.

Stroke Volume: This is the amount of blood pumped out of the left ventricle of the heart each heart beat.

Cardiac Output: Heart rate X Stroke volume = cardiac output

Avo2 difference: Difference in the amount of arterial and venous blood measured prior to and after being used. This gives the amount of oxygen used by the muscle.

Onset of blood lactate accumulation: This is the point at which oxygen becomes unavailable to the muscle and the amount produced to used becomes unbalanced, causing a buildup of lactic acid within the muscle. Many activities the production and usage rate is even, allowing for continued activity.

Tidal volume: The amount of air and oxygen in one normal breath

Expiatory reserve volume: The amount of air and oxygen remaining in the lungs after a full expiration

Inspiritory reserve volume: The amount of air remaining after a full inhalation

Total lung capacity: Tidal volume, expiatory, and inspiritory volumes added together.

Vo2 max: This is the maximum venilatory oxygen consumption

Blood Pressure

Systolic: This is the highest pressure the heart is at prior to the valve being opened in the left ventricle to release the blood.

Diastolic: This is the lowest pressure the heart is at prior to the atrium being filled with blood.

Mitochondria: These are the "powerhouse of the cell" They limit muscle capacity, but the size and number are more in trained individuals, increasing their capacity to do work.

Substances used for energy

Carbs: Carbohydrates are the bodies main source of energy. They come in the form of glucose. This includes simple and complex carbohydrates.

A decrease in carbohydrates for fuel will result in an increase in fat being used. This may be from a decrease in muscle glycogen use, which is the storage form of glucose, and a decrease in glucose production.

Fats: These come in two forms, saturated, and unsaturated. Saturated fats want to be avoided since they cause things such as heart attacks due to blocked arteries.

Fats are broken down for energy mainly during aerobic training. This may be due to an increase in a fat metabolizing enzyme. This will conserve glycogen for use later on during an activity. There is an increase in energy from fat, and a decrease in energy from carbohydrates after training occurs.

Proteins: Protein is the body's last choice concerning being used as a source of energy. Protein is used more for the rebuilding of tissue and recovery after activity.

[table id=2 /]

Here are some of these changes and how the body adapts to these changes. Every individual is different so ones' reaction or adaptation to training may not be exactly the same. Here is an example of a trained vs untrained individual and differences that are seen.

[table id=3 /]

Effects of aerobic training on different physiological aspects of the body.

Heart

Concerning heart rate, although a similar heart rate is being worked with for both trained and untrained individuals, a trained individuals rate of increase to that specific heart rate is slower than those that are untrained. This is in relation to ventilation and blood flow which affect oxygen consumption. Over time, the sub maximum heart rate decreases, while increasing the oxygen consumed per heart beat.

Long term training results in an increase in hearts mass and volume. Fibers thicken and number of filaments increase. This occurs along with an increase in power output. A trained individuals hearts are usually around 25% larger than the average sedentary person.

This comes from the stretching and dilation of the ventricles, which also allow there to be a greater capacity for stroke volume, blood flow, and cardiac output. An increase in the size of the arteries, which positively effect systolic and diastolic pressures is seen as well.

The increase in blood flow and increased maximum cardiac output are usually because of blood coming from non-active areas. This involves a decrease in sub-maximal cardiac output and an increase in oxygen extraction allowing more efficient blood flow. This increases the ability to generate ATP aerobically as well.

Ventilation

Upon training, a greater amount of oxygen consumption per heart beat is seen prior to a targeted heart rate being reached as opposed to those not trained. This comes partially from a more efficient blood flow of oxygen.

A lower stroke volume and cardiac output decreases ones' capacity to circulate oxygen efficiently. The maximum stroke volume usually occurs between 40 and 50 percent of ones' Vo2 max in the untrained. This explains why for one study, untrained individuals that had a lower level of Vo2 max had a lower maximum stroke volume and opposed to those that were trained.

Along with an increase in Vo2 max comes an increase in tidal volume and a decrease in breathing rate as well. This decreases the amount of total oxygen cost used for breathing, allowing the oxygen to be used more efficiently in other places.

Trained individuals' percentage of oxygen concerning exhaled air is a smaller percentage of Vo2 max than that of the untrained. This is while using the same intensity. Due to the greater amount of oxygen consumed, there is a greater maximum oxygen consumption for the trained individual than the untrained. This is partially due to the oxygen being able to stay in the lungs longer, and a increase in the strength of the venilatory muscles. This is the same as saying the trained have a greater AVo2 difference and Vo2 max than those that are untrained. Because of this decreased amount of oxygen used per breath by untrained individuals, they must move more air in order to obtain the same oxygen consumption at submaximal levels.

This increase in oxygen uptake or Avo2 difference can be up to greater than three times the resting volume. It can be seen through measuring venous oxygen content which is being returned to the heart.

A biological chemical called lactate is a limiting factor in the uptake of oxygen. This will decrease the efficiency of oxygen use when what is called the onset of blood lactate accumulation occurs. With training this point can be increased. This is thought to happen from a decrease in lactate formation, an increase in the rate of removal, or a combination of the two. It also indicates that ones ability to use lactate as fuel is improving as well. The fact that this maximum level is seen at a higher level of Vo2 sub max in the trained indicates a greater oxygen consumption over time. Both the level of blood lactate accumulation and intensity of a workout are key factors in endurance performance.

Conclusion

In conclusion, aerobic training increases the size of the heart, allowing a more efficient blood flow and an increased cardiac output. This decreases the sub-maximal heart rate & oxygen consumption per heart beat. At the same time, the total oxygen consumed, and maximum amount of oxygen that can be consumed or Vo2 max increase. This occurs while a decrease in breathing rate, air used, and an increase in level of onset of blood lactate accumulation are seen. These factors allow more time to reach the desired training level, indicating an improved aerobic capacity and efficiency, increasing ones' level of performance.