However, it is responsible for that burning sensation you experience when exercising. Here's what you should know about lactic acid build-up in your muscles, and how to reduce it.
When you are working out intensely, your body undergoes many biochemical processes to keep you energized. Normally, your body produces energy through aerobic respiration — a process that relies on oxygen to turn food into fuel.
However, when you are exercising intensely, your muscles require more oxygen than you can breathe in. Therefore, your muscles begin to rely on anaerobic respiration — an energy-producing process that does not require oxygen.
Lactic acid is a byproduct of this process. When lactic acid builds up in your muscles, it causes a burning sensation. Usually, you'll feel this during the middle to end of your workout because this is when the buildup will be the greatest. This happens during longer and more intense workouts because lactic acid is produced at a faster rate than your body is able to remove it.
As soon as you rest, or decrease your exercise intensity, your lactic acid levels will return to normal and the burning sensation should go away. However, some people may be at risk for lactic acidosis, a condition that causes lactic acid to build-up in the bloodstream.
Most lactic acid moves through the bloodstream to the liver where it is broken down — but people with liver problems are not able to do this as effectively when exercising. See your doctor if your suspect lactic acidosis. Gradually increase the intensity and duration of your exercise program over a period of time.
This allows your body time to get used to the workouts as you gain strength and endurance. Be consistent in your approach and patient as you await results. Eventually, your body will be able to handle more strenuous exercise with more energy and less discomfort by raising your lactate threshold. Vary your workouts as much as possible by alternating between aerobic and anaerobic workouts. Balance out longer walking, running, and swimming workouts with shorter-intensity weightlifting, jumping, or sprinting.
This gives your body a chance to adapt to different types of exercise and helps to reduce your risk for overuse injuries. Follow a balanced diet that includes fresh foods, lean meats, and whole grains, especially around the time you exercise. Include foods that are high in B vitamins, potassium, and fatty acids. Eating a healthy meal before you work out may help to prevent muscle soreness by boosting energy levels.
Try eating complex carbohydrates such as beans, vegetables, or grains a few hours before you exercise. Or have some simple carbohydrates, such as fresh fruit, thirty minutes to an hour before your workout.
Remember to have a healthy snack after your workout , too. Choose a snack with healthy protein and fats, such as chicken, a hard-boiled egg, or an avocado. Lactic acid can cause fatigue and soreness as a way of protecting your body. This can be a reminder for you to slow down and take it easy. Thus, exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS, even without any noticeable burning sensations in the muscles during the event.
Given that delayed-onset muscle soreness in response to extreme exercise is so common, exercise physiologists are actively researching the potential role for anti-inflammatory drugs and other supplements in the prevention and treatment of such muscle soreness, but no conclusive recommendations are currently available. Although anti-inflammatory drugs do appear to reduce the muscle soreness—a good thing—they may slow the ability of the muscle to repair the damage, which may have negative consequences for muscle function in the weeks following the strenuous event.
Already a subscriber? Sign in. Thanks for reading Scientific American. Create your free account or Sign in to continue. See Subscription Options. Discover World-Changing Science. Get smart. Additionally, as your fitness improves, it will take you longer to get to the point where lactic acid is formed and your body runs out of energy to perform.
Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball. What is Lactic Acid? What does lactic acid do? When is it Produced?
How do you reduce lactic acid? Lactate Vs Lactic Acid Lactic acid and lactate are sometimes used interchangeably even though they are technically different. How long does it take to recover from lactic acid buildup? The Author. Kinsey Mahaffey Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball.
Related Posts. Sign up to receive content, exclusive offers and so much more from NASM. Popular Recent. By Brad Dieter.
0コメント