Human health and well-being largely depends on lifestyle. Exercising strengthens the body and prolongs life. During training, the muscles overstrain, and the student experiences pain in the muscles, so lactic acid manifests itself. How to reduce pain and remove it from the body, this article will tell.
- What is lactic acid in muscles
- Features of the synthesis and withdrawal of matter
- Causes of lactic acid accumulation in tissues
- Signs of muscle excess
- Pain during training
- Delayed pain syndrome
- Where and how is the substance excreted
- How to remove lactic acid from muscles: effective methods
- Bath and Sauna
- Hot bath
- Fluid intake during and after training
- Training Rules
- Muscle pain prevention
- Muscle Lactic Acid Video
What is lactic acid in muscles
In the process of evolution, the human body has developed several ways to provide muscle energy. In the normal mode of muscle work, when the load does not exceed 50% of the maximum possible that the muscle can handle, glycogen (glucose) breaks down when interacting with oxygen, producing energy for the muscles in the form of ATP (adenosine triphosphoric acid).
With a lack of glucose in this mode, the human body prefers the process of splitting fats to replenish it, so when losing weight it is recommended to work with small weights with a large number of approaches.
Under stress on the muscles, the anaerobic (without oxygen) breakdown of glycogen is activated, the rate of ATP formation increases rapidly, but lactic acid (lactate) and hydrogen ions are formed during the reaction, which sharply lower the pH level, increasing the acidity of the medium.
An increase in the level of lactic acid leads to a burning sensation in the muscles and blocking of their nerve endings, this is how the body’s defense system works, which does not allow severe damage to muscles.
The chain of chemical reactions taking place in the body during anaerobic decomposition of glucose is called the Krebs cycle.
This cycle is based on a sequential chain of transformations of glycogen into subsequent organic acids with their oxidation to carbon dioxide and water.
List of acids:
It is scientifically proven that the start of the anaerobic glucose decomposition reaction is associated not with a lack of oxygen in the blood, but with a sharp increase in muscle loads. At the same time, muscle cells do not experience oxygen starvation.
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Features of the synthesis and withdrawal of matter
A chemical reaction that provides a sharp increase in ATP formation to provide muscle cells with energy allows muscles to cope with heavy loads. In this mode of operation, the muscles are seriously overloaded and injured. In the bodybuilding system, such an effect on the muscles is used to trigger the supercompensation mechanism.
Damaged fibers are restored, and create additional muscle tissue. This creates the conditions for preventing the occurrence of micro-injuries under such loads. Muscles grow and increase in volume.
The result of anaerobic decomposition of glycogen is the appearance of lactate, which in the body performs several important functions:
- During the implementation of the Measles cycle, gluconeogenesis occurs in the liver, which converts 20% of lactate into glucose.
- A high concentration of lactate in the muscles blocks the nerve endings, not allowing the muscles to contract, causes a burning sensation in them, protecting the muscles from significant overloads.
The lactic acid in the muscles is intensively processed by the body within an hour after exercise.
What processes allow you to remove excess lactates, and reduce muscle pain:
- Approximately 60% of the substance is converted to carbon dioxide and water during the oxidation reaction.
- The gluconeogenesis process uses 20% lactate.
- A small part of the substance is used by the body to synthesize amino acids.
- Excreted in sweat and urine less than 5%.
It’s important to know! An increase in training intensity leads to an increase in blood lactate levels.
Causes of lactic acid accumulation in tissues
There are several reasons for the increase in the level of lactic acid in the muscles and the circulatory system:
- High level of intensity of physical activity. Glucose in the body breaks down without oxygen, with the formation of lactates.
- The rate of lactate formation exceeds the level of its excretion from body tissues.
- With hemorrhagic shock and acute left ventricular failure, these are severe diseases of the circulatory system, characterized by a sharp decrease in the level of oxygen in the blood and providing blood to the liver, the concentration of lactic acid increases by 2-3 times.
Signs of muscle excess
The increased content of lactate in the muscles of the human body is manifested by the following symptoms:
- involuntary, convulsive muscle contraction occurs;
- when performing an exercise in muscles a burning sensation appears;
- the muscles feel very tired, the speed of their contraction will drop;
- After training, an increase in body temperature occurs.
Advice! The use of a heavy drinking regimen during training helps maintain optimal blood circulation and normalizes the pH level in the muscles.
Pain during training
Each person has lactic acid in the muscles (how to remove it from the muscles, so training without pain will help the tips given later in the article). The principle of supercompensation shows that for muscle growth it is necessary to load them so that microtraumas occur in them.
This allows you to achieve an increase in muscle mass. Unfortunately, the body accompanies any damage with pain.
An athlete encounters two types of pain during training:
- Burning in muscles with muscle overload.
- Acute pain from injured muscle tissue, joint or ligament.
It is necessary to overcome the first pain, loading the muscles within reasonable limits, it allows you to strengthen and develop muscles. It is impossible to endure acute pain, neglect of this rule can lead to serious consequences for the health of the trainee.
The best option, allowing the muscles to develop harmoniously, is an alternation of hard training with gentle.
During heavy workouts, micro-injuries are formed in the muscle tissue, and sparing workouts allow the muscles to recover and get stronger. Performing exercises with weights, the athlete after 20-30 seconds. begins to feel burning and pain in the mus
cles, so the appearance of an excess of lactic acid in the muscles is manifested.
During this process, the substance lactate is formed – it is a salt of lactic acid and hydrogen ions. Pain sensations arise precisely from the acidification of the medium by increasing the concentration of hydrogen cations. They also interfere with the passage of a nerve impulse to the muscles, a feeling of fatigue appears in them. Thus, the protective system of the body from overload is realized.
Advice! For a better study of muscles, when performing exercises, you should concentrate on the rhythm of breathing. You can’t think about pain, you need to focus on the benefits and a sense of satisfaction from training.
Delayed pain syndrome
Krepatura is the scientific name for delayed muscle pain syndrome. It manifests itself one or two days after the lesson is conducted by beginners who are not involved in the training process, or by professionals who have conducted a difficult, intensive training.
The cause of krepature is the appearance of micro-injuries in muscles that are not ready for such loads.
It is part of the process of adapting muscle tissue to overload. This process allows muscles to recover and suffer hypertrophy (muscle volume growth).
The delayed effect of pain is due to the fact that upon receipt of micro-injuries, edema of damaged tissue and a decrease in the sensitivity of nerve endings occur. As a rule, after a day, the edema is removed, and the sensitivity of the nerves is restored.
To prevent and relieve acute symptoms, you can use:
- Light aerobic workouts with light weights or cardio workouts.
- Cold and hot shower.
- With severe pain, you can take aspirin.
Advice! If you increase the load and activity of training by 10% per week, then, most likely, you can avoid the effect of delayed pain.
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Where and how is the substance excreted
Human muscle tissue consists of two types of glycolytic and oxidative fibers. Fast glycolytic fibers provide powerful muscle function in a short amount of time. They are the most powerful and voluminous in the human body. Slow, oxidizing fibers, small in volume, provide long-term operation with a small load.
The energy for the work of these muscles is, in particular, lactate. They convert it to carbon dioxide and water. Thanks to this process, conducting active rest after training contributes to a strong reduction in the level of lactate in the human body.
Up to 90% of lactic acid is split and excreted by organisms after playing sports for 1 hour.
About 60% of lactate is used to provide energy to slow muscles. Chemical reactions of the measles cycle in the liver during gluconeogenesis restore glycogen from lactate, 20% of the substance is involved in this process. Lactic acid is also used by the body to create amino acids. Only 5% of lactate leaves the body with sweat and urine.
According to one version of the scientists, an increase in the amount of lactic acid affects the production of the hormone testosterone, which provides muscle growth. With the introduction of lactate in experimental rats, their testosterone level doubled. It follows that the balanced conduct of heavy workouts helps to increase testosterone and allows you to quickly increase muscle tissue volume.
How to remove lactic acid from muscles: effective methods
The use of a special training system, in order to restore normal muscle tone, after intense physical exertion is called a “hitch”. Powerful strength training pumps muscle with a large volume of blood.
With a sharp release of the load and relaxation of the muscles and blood, it will take a lot of time to renew in the overstressed muscles and reduce the level of lactic acid and toxins in them. For a hitch, you can use light running, brisk walking, yoga. The complex should end with exercises for stretching large muscle groups.
Stretching the muscles allows you to relieve spasm and restore optimal blood circulation in them. Lactic acid in the muscles (how to remove excess lactates, will be described later in the article) is produced during intense physical exertion.
Regular classes will allow the body to develop a high level of adaptation to physical training and will reduce the level of lactic acid production. After every 20 minutes of training, drink 6,76 fluid ounce of pure water. It contributes to the normalization of blood circulation.
Between the approaches to arrange a good rest, providing restoration of breathing and heart rate.
During strength training, choose the weight of the projectile in such a way as to do 2-4 repetitions. This will ensure the development of muscles on aerobic energy sources. On days of rest from training, it is necessary to perform exercises with a cardio load, they will provide active blood circulation and accelerate muscle recovery.
Bath and Sauna
A visit to the bath will not only give a boost of vigor, but also accelerate blood circulation in the muscles, relieving fatigue and restoring muscle tone. To increase the effectiveness of bathing procedures, certain rules should be followed.
|1||The first entry into the steam room is preparatory, it is done to warm up the body, its duration is about 10-15 minutes. The first sweat should appear on the skin.|
|2||Breaks between calls should be 5-10 minutes.|
|3||The duration of the second and third calls is 20-30 minutes.|
|4||At the end of the third approach, it is best to steam yourself with an oak or birch broom.|
|5||Between calls, you must drink hot tea or infusion on herbs.|
Advice! Diving into the pool or taking a cold shower after the steam room perfectly tones the worked-out muscles and is very invigorating.
The lactic acid in the muscles (how to remove its excess and reduce muscle pain will help the next tip) is excreted under the influence of high temperature, so you can eliminate it with a hot bath. It is necessary to draw hot water into the bath with a temperature above comfortable, but not very burning. Submerge in water, keep the chest in the of the heart above the water level, relax for 10 minutes.
Get out of the bath for 5 minutes. Add hot water and lie in it for 15 minutes. 3-4 visits will provide excellent warming up for the whole body. After all the procedures, take a contrast shower. During breaks, restore water balance with hot or herbal tea.
Advice! When taking hot baths, it is necessary to include exhaust ventilation. This will help reduce air humidity, and increase the comfort of this procedure.
Fluid intake during and after training
The human body is 80% water, so maintaining the water balance provides excellent health and good mood. For people leading an active lifestyle associated with physical activity and excessive sweating, it is required to consume at least 0,8 gallon of water.
Water normalizes and optimizes blood circulation, thereby ensuring the removal of toxins and lactic acid from the muscles during training. In sports, the use of 6,76 fluid ounce of fluid every 20-30 minutes is considered the norm.
Advice! The use of broths of wild rose, chamomile and licorice will quickly remove the inflammatory processes in the muscles and relieve pain.
Kneading and tingling of muscle tissue ensures the expansion of capillaries and increases the flow of blood to the muscles. Professional massage allows athletes to recover much faster. Self-rubbing the body after water procedures with a bath towel will also increase blood flow in the muscles, and will get rid of glucose breakdown elements much faster.
Advice! The effectiveness of the massage will increase if applied to the surface of the skin, diluted essential oils of lavender or clary sage.
Lactic acid in the muscles (you won’t need to think about how to remove excess lactate if you follow the recommendations during exercise) and muscle pain can be prevented by adhering to special training rules.
- Before class, it is imperative to warm up, it will allow you to warm up and prepare your muscles for stress and reduce the likelihood of injury.
- After training, perform exercises from the hitch complex.
- Increase the load in stages, not more than 10% per week.
- Rest between sets should provide breathing recovery, but allow the muscles to cool.
- Intermittent weight training with a cardio load. This allows you to actively use the slow muscles and reduce the level of lactate in the muscles.
- Classes should be carried out regularly, ensuring the body’s adaptation to loads.
- During strength exercises, do 2-4 repetitions, providing an aerobic regimen of muscle nutrition.
- After training, relax in an active mode, loading slow muscle fibers.
- Maintain a high water balance.
Advice! The use of grapes, cherries, blue cabbage in food will raise the level of antioxidants in the blood and ensure the effective removal of catabolism products (decay, oxidation) from the body.
Muscle pain prevention
In order to prevent the occurrence of muscle pain after physical exertion, one should adhere to several principles:
- It is necessary to get involved in the training process, it should become a good habit.
- At the first stage, you should work with light weighting materials, you need to work out the correct technique for performing exercises.
- Conducting classes is required regularly, without gaps.
- Before training, you should prepare the muscles for loads, warm them up by doing a warm-up.
- When mastering a new exercise, strive to do it with an incomplete amplitude.
- Every 20-30 minutes of training you need to drink from 0,4 – 0,5 pint of liquid.
- The duration of the training must be increased gradually, starting from 30 minutes.
- You must follow the rules of good nutrition, consume complex carbohydrates, high-grade proteins, vitamins and trace elements.
- It is necessary to include carrots (carotenes), lemon (vitamin C), blue cabbage and eggplants (flavonoids) in the diet, which will provide the body with the necessary antioxidants that remove decay products and toxins from the human body.
- At the end of the workout, you must definitely do exercises from the hitch complex. Muscle stretching exercises relieve unnecessary stress and restore blood flow in them.
- After the training, you should relax actively, visit the sauna, swim in the pool, ride a bicycle, and take walks.
- A full sleep will allow you to restore muscle tissue in the shortest possible time, and will not allow muscle pain to appear.
Compliance with the above recommendations will allow you to quickly remove lactic acid from the muscles, reduce excess lactate levels and make the training process enjoyable and painless.
Muscle Lactic Acid Video
Fast ways to remove lactic acid: