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Hi, my name is Rotem I'm an exercise physiologist and I'm here on behalf of Expert Village.
If you want to prevent lactic acid accumulation you should work in the aerobic zone for 15
minutes or less. Now you start again with the 5 minutes of warm up, then you increase
the intensity to be between 70 to 80% from your heart rate zone. This means that it would
be hard for you to talk while exercising. Now again work between 30 to 60 minutes and
then do the cool down and the stretching. This is a great way to improve your aerobic
capacity.