How to remove lactic acid in muscles from the body after training, how it is formed, how it affects, features

Human health and well-being largely depends on the lifestyle. Playing sports strengthens the body and prolongs life. During training, the muscles are overstrained, and the practitioner experiences muscle pain, this is how lactic acid manifests itself. How to reduce pain and remove it from the body, this article will tell.

What is lactic acid in muscles

In the course of evolution, the human body has developed several ways to provide muscles with energy. In normal muscle work, when the load does not exceed 50% of the maximum possible, which the muscle can handle, glycogen (glucose) is broken down by interaction 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 breaking down fats to replenish it, therefore, when losing weight, it is recommended to work with small weights with a large number of approaches.

Under stressful load on the muscles, the mode of anaerobic (without oxygen) breakdown of glycogen is activated, the rate of ATP formation rapidly increases, but during the reaction, lactic acid (lactate) and hydrogen ions are formed, sharply lowering 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, so the body's defense system is triggered, which does not allow severe damage to the muscles.

The chain of chemical reactions occurring 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:

• pyruvic;
• lemon;
• glutamic;
• amber;
• formic;
• apple;
• dairy.

It has been scientifically proven that the triggering of the anaerobic glucose decomposition reaction is associated not with a lack of oxygen in the blood, but with a sharp increase in muscle stress. Moreover, muscle cells do not experience oxygen starvation.

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Features of the synthesis and withdrawal of matter

The chemical reaction, which provides a sharp increase in the formation of ATP, to provide energy to the cells of the muscles, allows the muscles to cope with heavy loads. In this mode of operation, the musculature is seriously overloaded and injured. In the bodybuilding system, this effect on the muscles is used to trigger the supercompensation mechanism.

The damaged fibers are repaired and create additional muscle tissue. Thus, conditions are created to prevent the occurrence of micro-injuries during such loads. Muscles grow and bulk.

The result of anaerobic decomposition of glycogen is the appearance of lactate, which in the body performs several important functions:

1. During the implementation of the Measles cycle, gluconeogenesis occurs in the liver, converting 20% ​​of lactate into glucose.
2. A high concentration of lactate in the muscles blocks the nerve endings, preventing the muscles from contracting, causes a burning sensation in them, protecting the muscles from significant overload.

Lactic acid in muscles is intensively processed by the body within an hour after physical activity.

What processes allow you to remove excess lactate and reduce muscle pain:

1. Approximately 60% of the substance is converted to carbon dioxide and water during the oxidation reaction.
2. The gluconeogenesis process uses 20% lactate.
3. A small part of the substance is used by the body for the synthesis of amino acids.
4. Excreted in sweat and urine less than 5%.

It is important to know! Increasing exercise intensity leads to an increase in blood lactate levels.

Reasons for the accumulation of lactic acid in tissues

There are several reasons for the increase in the level of lactic acid in the muscles and the circulatory system:

1. High level of physical activity intensity. Glucose in the body is broken down without oxygen to form lactate.
2. The rate of lactate formation exceeds the level of its elimination from body tissues.
3. In 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 the supply of blood to the liver, the concentration of lactic acid increases by 2-3 times.

Signs of excess substance in muscles

An increased content of lactate in the muscles of the human body is manifested by the following symptoms:

• there is an involuntary, convulsive muscle contraction;
• when doing the exercise, a burning sensation appears in the muscles;
• strong fatigue is felt in the muscles, the speed of their contraction will decrease;
• body temperature rises after exercise.

Advice! Drinking plenty of fluids during exercise helps maintain optimal blood circulation and normalizes muscle pH.

Pain during exercise

Lactic acid in the muscles (how to remove it from the muscles, so the advice given later in the article will help to train without pain) is in every person. The principle of supercompensation shows that for muscle growth, it is necessary to load them in such a way that microtrauma occurs in them.

This allows you to achieve an increase in muscle mass. Unfortunately, any damage to the body is accompanied by pain.

An athlete faces two types of pain during training:

1. Burning in muscles with muscle overload.
2. 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. Acute pain cannot be tolerated, neglect of this rule can lead to serious consequences for the health of the trainee.

The best option that allows the muscles to develop harmoniously is to alternate hard workouts with gentle ones.

During hard training, micro injuries form in the muscle tissue, and gentle exercises allow the muscles to have time to recover and get stronger. Performing exercises with weights, the athlete after 20-30 seconds. begins to feel a burning sensation and pain in the muscles, this is how the appearance of excess lactic acid in the muscles is manifested.

During this process, the substance lactate is formed - this is a salt of lactic acid and hydrogen ions. Painful sensations arise precisely from the acidification of the environment by increasing the concentration of hydrogen cations. They also prevent the passage of a nerve impulse to the muscles, a feeling of fatigue appears in them. This is how the body's defense system against overloads is realized.

Advice! For a better workout of the muscles, when performing the exercise, you should concentrate on the rhythm of breathing. You can't think about pain, you need to focus on the benefits and satisfaction of training.

Delayed Pain Syndrome

DOMS is the scientific name for delayed muscle pain syndrome. It manifests itself one or two days after the lesson in beginners who are not involved in the training process, or in professionals who have done a hard, intense training.

The cause of the onset of sore throat 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 the muscles to recover and to undergo hypertrophy (muscle growth).

The delayed effect of pain is due to the fact that when micro-injuries are received, swelling of the damaged tissue occurs and the sensitivity of the nerve endings decreases. 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:

1. Light weight aerobic workouts or cardio workouts.
2. Cold and hot shower.
3. For severe pain, you can take aspirin.

Advice! If you increase the load and activity of your training by 10% per week, then you will most likely be able to avoid the appearance of the delayed pain effect.

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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 work 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 at low load.

The energy for the work of these muscles is, among other things, lactate. They convert it into carbon dioxide and water. Through this process, active rest after exercise can dramatically lower lactate levels in the body.

Up to 90% of lactic acid is broken down and excreted by organisms after sports in 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 is excreted in sweat and urine.

According to one of the versions of scientists, an increase in the amount of lactic acid affects the production of the hormone testosterone, which ensures muscle growth. When lactate was administered to experimental rats, their testosterone levels doubled. From this it follows that balanced hard training increases testosterone and allows for faster muscle growth.

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 the muscles with more blood.

With a sharp release of the load and relaxation of the muscles, it will take a lot of time for blood to renew in overstrained muscles, and to reduce the level of lactic acid and toxins in them. For a cool down, you can use light jogging, brisk walking, yoga. The complex should end with stretching exercises for large muscle groups.

Stretching the muscles allows you to relieve spasms and restore optimal blood circulation in them. Lactic acid in muscles (how to remove excess lactate, will be discussed later in the article) is produced during intense physical exertion.

Regular exercise will allow the body to develop a high level of adaptation to physical training and will ensure a decrease in the level of lactic acid production. Drink 200 ml of pure water every 20 minutes. It helps to normalize blood circulation.

Between sets, arrange proper rest, ensuring the restoration of breathing and heart rate.

When 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 non-workout days, cardio exercises should be done to ensure active circulation and accelerate muscle recovery.

Bath and sauna

A visit to the bath will not only give a boost of vivacity, but also accelerate blood circulation in the muscles, relieving fatigue and restoring muscle tone. To increase the efficiency of bathing procedures, certain rules should be followed.

Advice! Immersion in the pool or taking a cold shower after the steam room perfectly tones the worked out muscles and invigorates.

Hot tub

The lactic acid in the muscles (the following advice will help to remove the excess of it and reduce muscle pain) 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 bathtub with a temperature higher than comfortable, but not very scalding. Immerse yourself in the water, keep your chest in the region of the heart above the water level, relax for 10 minutes.

Get out of the bath for 5 minutes. Add hot water and soak for 15 minutes. 3-4 passes will provide excellent heating of the whole body. After all procedures, take a contrast shower. During breaks, restore water balance with hot or herbal tea.

Advice! When taking hot baths, you must turn on the exhaust ventilation. This will help reduce the humidity in the air and make this procedure more comfortable.

Drinking fluids during and after exercise

The human body is 80% water, so maintaining water balance ensures excellent health and good mood. For people leading an active lifestyle associated with physical activity and profuse sweating, you need to consume at least 3 liters of water.

Water normalizes and optimizes blood circulation, thereby ensuring the removal of toxins and lactic acid from the muscles during exercise. In sports, the norm is the use of 200 ml of liquid every 20-30 minutes.

Advice! The use of decoctions of rose hips, chamomile and licorice will quickly remove inflammation in the muscles and relieve pain.

Massage

Kneading and pinching the muscle tissue expands the capillaries and increases blood flow to the muscles. Professional massage allows athletes to recover much faster. Self-rubbing of the body after water procedures with a terry 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 you apply to the skin surface, diluted essential oils of lavender or clary sage.

Training rules

Lactic acid in the muscles (you will not 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.

Rules:

1. Before class, be sure to warm up, it will warm up and prepare the muscles for stress and reduce the likelihood of injury.
2. After training, perform exercises from the cool down complex.
3. Increase the load in stages, no more than 10% per week.
4. Rest between sets should provide breathing recovery, but allow the muscles to cool.
5. Alternate resistance exercise with cardio. This allows you to intensively engage the slow muscles and reduce the level of lactate in the muscles.
6. Classes should be carried out regularly, ensuring the adaptation of the body to stress.
7. With strength exercises, do 2-4 repetitions, providing a regimen of aerobic muscle nutrition.
8. After training, rest in an active mode, loading the slow fibers of the musculature.
9. Maintain a high water balance.

Advice! The use of grapes, cherries, and blue cabbage in food will raise the level of antioxidants in the blood and ensure the effective elimination of catabolic products (decay, oxidation) from the body.

Prevention of muscle pain

In order to prevent the occurrence of muscle pain after physical exertion, several principles should be followed:

1. It is necessary to get involved in the training process, it should become a useful habit.
2. At the first stage, you should work with light weights, you need to work out the correct technique for performing the exercises.
3. Classes are required to be conducted regularly, without omissions.
4. Before training, you should prepare the muscles for stress, warm them up by doing a warm-up.
5. As you master a new exercise, strive to do it with incomplete amplitude.
6. Every 20-30 minutes of exercise, you need to drink from 200 to 250 ml of liquid.
7. The duration of the training should be increased gradually, starting from 30 minutes.
8. You should follow the rules of a balanced diet, consume complex carbohydrates, complete proteins, vitamins and trace elements.
9. It is necessary to include in the diet carrots (carotenes), lemon (vitamin C), blue cabbage and eggplants (flavonoids), which will provide the body with the necessary antioxidants that remove decay products and toxins from the human body.
10. At the end of the workout, be sure to do exercises from the cool down complex. Stretching exercises relieve excessive tension and restore blood flow in them
11. After a workout, you should rest actively, visit the sauna, swim in the pool, ride a bike, and go for walks.
12. Adequate 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 quickly remove lactic acid from the muscles, reduce excess lactate levels and make the training process pleasant and painless.

Article design: Oksana Grivina

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