Many bodybuilders believe that lactic acid is the cause of ailments in sports. Having become better acquainted with its properties and action, you will understand that everything is not so bad. Surely, beginners in sports, and not only, do not know what processes accompany weight training. This is the case with the concept of lactic acid. Muscle builders consider this to be their number one enemy. It's time to figure out if this is really so.
Lactic acid - what is it?
In order to replenish energy reserves, oxygen is used or achieved in an oxygen-free mode. In the second case, glycogen stores are converted into ATP. As a result, muscles release lactic acid - a clear liquid, a product of the body's activity. It appears in the trained muscles after intense exertion. But normally, it is almost immediately removed from the muscles by blood. That is, in the normal state, everything happens quickly.
Lactic acid is a substance that appears against the background of processes in muscle tissue under the influence of exercise. They are due to the breakdown of glucose.
Lactic acid contains hydrogen and lactate. Hydrogen interferes with the transmission of electrical signals in nerves and muscles. Muscle contractions weaken, the rate of reactions with energy slows down. A burning sensation in the muscles appears due to the accumulation of hydrogen ions. With more intense loads on the muscle, lactic acid is formed in it in a larger volume. As a result, the athlete feels a burning sensation and pain. This can last up to a couple of days.
Why does lactic acid build up in muscles? During training, the blood flow in the muscle targeted by the exercises is difficult - the blood is pumped and does not leave. As a result, lactic acid stays in the training muscle for a long time, while the athlete experiences a burning sensation.
In order to produce lactic acid in an impressive volume, without feeling pain, it is necessary to ensure that blood circulation is not obstructed. This is difficult to achieve during training. The more blood is pumped into the muscles during exercise, the more pain the athlete feels during sets. With a decrease in loads, blood accumulates less, which means that the burning sensation is not so strong. The manifestations of lactic acid are especially acute during pumping trainings.
By the way, lactic acid begins to accumulate after a thirty-second training session with loads. After the end of the set, blood flows to the muscles, which are currently exercising, flushing out lactic acid. Then it goes to the liver, where it becomes glucose, and then the body uses it as a source of energy. This closed process even has its own name - the Corey cycle. As a result, the acidity of the blood increases, it becomes possible to stimulate the processes of rejuvenation in the body. And the general tone is positively affected.
How to avoid lactic acid build-up?
Now that you understand why lactic acid builds up in muscles, it's time to find out how to reduce burning sensation or get rid of pain? If an athlete does strength training with low repetitions, then he does not feel muscle pain. In addition, in order to prevent too active action of lactic acid, it is appropriate to use the training principle of rest-pause. With just ten or twenty seconds of rest between repetitions, most of the lactic acid is flushed out of the muscles. At the same time, painful sensations are impressively reduced.
You should always remember that active rest leads to the rapid removal of residual lactic acid from the muscles - most of it comes out immediately after a hard exercise. During work with weights, an athlete receives microtraumas - the more intense the training, the more they are, which means that the pain in the muscles during recovery will be stronger.
How is lactic acid useful?
- It is a source of energy and raw materials for the synthesis of glucose, as well as glycogen.
- When an athlete trains intensely, most of the lactic acid, about 75%, goes into slow fibers from fast ones. As a result, it becomes a real energy fuel. Thanks to active rest after training, it is possible to quickly remove lactic acid from the muscles.
- It is an important fuel for intense muscle growth training.
How to get rid of lactic acid?
Now that you have learned why lactic acid builds up in muscles, it's time to figure out how to remove lactic acid from the body. It is naturally washed out with blood. To maintain after intense exercise, you can use various methods:
- Go to the sauna - against the background of vasodilatation, the blood flow will be more intense.
- Take a hot bath - it is important not to be in it for more than ten minutes.
- Drink plenty of fluids, such as green tea or still mineral water.
- Drink a glass of cherry and pomegranate juice - they are high in antioxidants that help to quickly repair muscle damage.
- To eliminate fatigue caused by the action of lactic acid, prepare a decoction of nettle, rose hips and hawthorn. In addition, it also includes a teaspoon of honey and birch leaves.
- Drink plenty of water during exercise to reduce the accumulation of lactic acid.
- The procedures in salt and turpentine, and maybe coniferous baths will help to improve blood flow and promote the rapid elimination of fatigue toxins.
- Eat lots of fruits and vegetables. Don't forget the greens. This will help reduce acid build-up.
It is very important for each athlete to strictly dose the load during training. Therefore, it will not be superfluous to consult with an instructor before starting any exercises. A well-designed workout is the perfect opportunity to flush lactic acid out of your muscles. The athlete should perform more intense exercises, not forgetting to rest between sets. It is very important to alternate cardio loads and trainings with impressive weights.
Learn more about the removal of lactic acid from the body:
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