What Is “OBLA” + How Can It Improve Your Fitness Level?
I’m guessing as the title states, you’re wondering — what the heck is OBLA?
Oh, what? You haven’t heard of OBLA? You’re so out of the loop.
Just kidding. I hadn’t heard of it either until last week. OBLA stands for Onset of Blood Lactate Accumulation and it is the point during exercise at which lactic acid builds up in your blood and fatigue sets in. The point when you “hit a wall,” so to speak.
It’s also known as the Lactate Threshold or Anaerobic Threshold.
Right below this level, your muscles are able to metabolize lactate and exercise continues somewhat seamlessly.
I learned the term from celebrity trainer Harley Pasternak, during a private workout at his home gym in West Hollywood recently. Harley is well-known on the celeb fitness scene, having trained many enviable bod babes like Ariana Grande, Megan Fox, Rihanna, and Jessica Simpson.
He was explaining how you can use your heart rate to help improve your training sessions. The key is to figure out your OBLA so you can work at your max — without maxing out.
Fitbit hooked up attendees with their new Charge HR activity tracker, which continuously monitors your heart rate, and we used them during our session with Pasternak to help figure out our OBLA and optimum heart rate range for fat vs. carbohydrate burning.
We monitored our heart rate as we went from first doing a fast walk (mine was about 95 bpm) to doing a circuit of walking lunges, rows with a TRX system, and cardio bursts on a Helix Lateral Trainer (my heart rate shot up to about 150-170 here).
The fitness guru explained that by being able to determine your heart rate right before you reach OBLA, you can exercise with the most efficiency.
How do you determine your individual OBLA?
“It’s really trial and error,” says Pasternak. “Go for a jog wearing your Fitbit Charge HR and use it to see how you feel at different heart rate levels and intensities. Look at your heart rate level as you feel good during your workout, and as you begin to feel discomfort, and you will deduce your personal threshold.”
So — what exactly do you do?
- Determine the rate you’re at when you hit a wall.
- Use that number as a gauge. Aim to exercise just below that number in the future. When you see that you’re approaching that number, scale it back a bit so you don’t burn out.
- As you get stronger, and more conditioned, that number will increase and you’ll be able to exercise at a higher intensity.
Just make sure you don’t short change yourself! “An important principle to keep in mind when training people is that it’s human nature to avoid pain and discomfort,” said Harley.
Go as hard as you can so you can accurately determine that threshold.
Another reason it’s beneficial to know your heart rate during a workout is because it’s a useful tool for determining overall health and athletic ability.
A healthy, conditioned person will be able to recover and return to their normal resting rate pretty quickly after a burst of exercise. If it’s taking your heart rate a long time to come down, you may need to up your game.
A big thanks to Harley, Fitbit, TRX and New Balance for fueling this awesome workout and teaching me about this helpful fitness tool!
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Patti Cakes says:
I had never heard of this term. It’s interesting to learn about what’s new in exercise technology. Thanks for sharing!
Whitney English says:
Yeah, I’m always excited too when I hear new approaches to improving fitness!
Tara says:
Very neat ! I need to get one ! But can we talk about that rock ?!
x
Whitney English says:
Yes, you should! I love mine. And thanks :)
Shirley Arroyo says:
I do use a heart rate monitor when I exercise. My daughter has designed a set of 4 runs per week for me using heart rate interval training. I like it a lot! She has found it has increased her performance as a triathlete.
Whitney English says:
That’s great! Interval training is so effective! What a nice activity to share with your daughter :)
Amanda - RunToTheFinish says:
OHH I’ve never heard of it referred to that way, LOVE new terms
Whitney English says:
Me too! It’s the science nerd in me :)
Krissy @ Pretty Wee Things says:
I’ve definitely never heard of it but it sounds super helpful! I have a Fitbit but I have to be honest and say that I am terrible at remembering to wear it. And then when I do remember it is always flat! I must make a better effort! At least this post reminded me to go and charge it for tomorrow! xx
Whitney English says:
Yes, it is hard to remember to charge it and to put it back on when I take a shower. I just try to always keep it by me! Glad to have helped remind you :)
Ken says:
Wow!!! I have never heard about this term before but it sounds interesting and exciting. Thank you so much for informing all of us about this new and innovative thing.
Whitney English says:
Glad you found it helpful! Thanks Ken!
Jason Blu says:
I think i need this to monitor my hear rate when cycling
Lo says:
Hi! I realize I’m stumbling across this about 3 years after it was posted, but I found it while searching for OBLA for schoolwork. Just wanted to point out that OBLA and the lactate threshold (LT) are technically different. In my opinion, OBLA is a misleading name because the LT is when blood lactate starts accumulating due to greater appearance than clearance, but not at levels causing you to “hit the wall” yet. I hope this comes across as intended – it seems you like learning as much as I do :) (source: kin degree)
ballerina says:
Thanks for sharing such a pleasant idea, article is
pleasant, thats why i have read it entirely
Jack says:
Hiking is also good way to improve fitness level
Lensi says:
This is amazing and informative article about to improve fitness level. A great reading for body builders and fitness lover, thank you for sharing this wonderful article.
leftie says:
It’s an amazing article about improving fitness levels. It’s interesting to learn about what’s new in exercise technology. Thanks for sharing! I will share this unique idea with my fellows.