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How can I avoid lactic acid build up when I workout?
By Christina | March 23, 2008
To try and avoid lactic acid burn you need to understand how and why it accumulates in the muscles. When glucose is burned for fuel during exercise, it is broken down into pyruvates. When you are working at a low intensities, there is enough oxygen to easily convert pyruvate to carbon dioxide and water, which are removed by the lungs. When you are working at a very high intensity, however, there is not enough oxygen to convert all the pyruvate to carbon dioxide and water. This results in some of the pyruvatebeing converted to lactic acid, which then builds up in the muscles and overflows into the bloodstream. Lactic acid causes the burning felt in muscles during high intensity exercise and also prevents muscles from working their best.
One way to battle lactic acid build up is to remain well-hydrated at all times. This means hydrating before, during, and after exercise sessions. Another way to reduce the build up is to workout in intervals. Your training routine should include some interval training two to three days per week. An interval training session consists of high intensity mixed with moderate intensity periods. Your body will learn how to reduce the level of the lactic acid that is created through the alternating high intensity workouts in interval training. This training of the systems will allow you to continue at a higher intensity for a longer duration without feeling the negative effects of the lactic acid building up in your muscles.
The combination of hydration and appropriate training practices will allow you to function at a high intensity without allowing lactic acid to limit your performance.
Topics: General, Personal Training | 2 Comments »
February 2nd, 2009 at 4:54 am
In 1997 I underwent a triplebypass heart surgery and after that used to exercise very moderately.
I weighed 85kg (1.8m tall) then. I am currently 57 years old. I kept moderately fit but increased in weight – currently 100kg.
I always suffered from high blood pressure (cholestral 5.2). My blood has always been very “thick”.
In 2007 I read an article about acid/alkalanity and the effect on your blood. THat was the cause (al the years) of my thick blood.
I started exercising increasing from 10 minutes to 30 minutes a session.
My acid levels immediately shot through the roof. I smelt like acid (other people telling me) and when I start sweating I could smell myself. I immediately started to drink water (up to 3 liters a day).
I have been diagnosed as breathing “flatly” – not deep enough. I have found that while I am on the ex-bicycle I became tired and mussles start burning. I immediately start to breath in deeply and slowly and after a while it appears that I have “new” energy. I complete a 20 minute bike ride and a 10 minute resistance traing using weights.
Suddenly however I became energy-less and my whole body aches (as in flu). I have now rested for 4 days, feel a bit better, still carry an auro of acid around me, still drinking liters of water (no exercising).
I am on chronic blood pressure and cholestrol medicine as well.
I feel that I should bring the acid level under control (water?) before I continue.
I know this is a medical query , but can anybody reading this give me some advice?
Regards
Willem
July 30th, 2010 at 3:38 pm
i have a question,a person has applied to take part in the race.he started practice for it 8 days before and he developed lactic acid build up on 1 day and has severe pain after practice.what should he do to get rid of it as soon as possible so that he can participate in race on 8 day actively.plz give answer quickly.thanks.