▁a ▁combination ▁of ▁continuous ▁( gener ally ▁aer ob ic ) ▁and ▁interval ▁training ▁( gener ally ▁an a er ob ic ), ▁involving ▁consistent ▁changes ▁of ▁pace / int ens ity ▁throughout ▁the ▁session . ▁ ▁Aer ob ic ▁and ▁Ana er ob ic ▁training ▁ ▁It ▁is ▁important ▁to ▁understand ▁the ▁difference ▁between ▁la ct ate ▁threshold ▁and ▁la ctic ▁acid . ▁Aer ob ic ▁training ▁will ▁not ▁help ▁with ▁la ctic ▁acid ▁toler ance , ▁however , ▁it ▁will ▁increase ▁the ▁la ct ate ▁threshold . ▁The ▁body ▁will ▁build ▁a ▁better ▁toler ance ▁to ▁the ▁effects ▁of ▁la ctic ▁acid ▁over ▁time ▁during ▁training . ▁ ▁Ana er ob ic ▁training ▁impro ves ▁the ▁mus cles ’ ▁al kal ine ▁res erves , ▁allowing ▁the ▁mus cles ’ ▁ability ▁to ▁work ▁in ▁the ▁presence ▁of ▁increased ▁la ctic ▁acid . ▁Training ▁at ▁or ▁slightly ▁above ▁the ▁intensity ▁where ▁this ▁occurs ▁impro ves ▁the ▁la ct ate ▁threshold . ▁ ▁Me as uring ▁la ct ate ▁threshold ▁ ▁Mus cles ▁are ▁producing ▁la ct ate ▁even ▁at ▁rest , ▁usually ▁about ▁ 0 . 8 - 1 . 5   mm ol / L . ▁Although ▁the ▁la ct ate ▁threshold ▁is ▁defined ▁as ▁the ▁point ▁when ▁la ctic ▁acid ▁starts ▁to ▁accum ulate , ▁some ▁test ers ▁approximate ▁this ▁by ▁crossing ▁the ▁la ct ate ▁threshold ▁and ▁using ▁the ▁point ▁at ▁which ▁la ct ate ▁reaches ▁a ▁concentration ▁of ▁ 4 ▁mm ol / L ▁of ▁la ct ate