Physical activity lactic acid. Consequences of the formation of lactic acid in the muscles. Why do muscles hurt

10.10.2019

Everyone knows that sport is useful. But at the same time, it is worth coming to the gym without proper preparation and sweating well - and in the morning you will wake up with debilitating pain throughout your body. After a full-fledged workout, even those muscles that you would seem to have never suspected will hurt. As you know, this phenomenon is caused by lactic acid, which appears in the body as a whole and in the muscles in particular. Let's talk a little more about this substance, about where lactic acid comes from in the human body and about its benefits or harm to our body.

What is fraught with?

The appearance of lactic acid can cause pain inside a variety of muscles. Those parts of the body that are subjected to maximum stress suffer the most. And the intensity of the pain can be quite high.

Lactic acid in the muscles leads to a state that a person feels general weakness and becomes, as it were, “broken”. He cannot move once again, and such a state can haunt him with enviable constancy.

Lactic acid can also provoke a slight increase in body temperature, in some people it rises insignificantly, while in others it can reach high enough numbers that require the use of antipyretic drugs.

This state it can last several hours or days, in some people (in especially severe cases) it reaches a couple of weeks. Of course, if the physical activity was chosen correctly and turned out to be moderate enough, the production of lactic acid will be insignificant and the unpleasant symptoms will pass by themselves without causing any particular discomfort.

In certain cases, to get such symptoms, it is not necessary to sweat on the simulators; for some people, even a long walk can cause such an unpleasant condition. However, in the absence of temperature and moderate pain, no special measures are required to deal with such a problem - it itself passes without a trace.

What is lactic acid?

As you know, during physical exertion, human muscles need an active supply of oxygen - this allows you to renew energy reserves, the so-called ATP. However, excessively intense tissue contractions in the muscles block the natural supply of oxygen. Therefore, ATP is produced in an anaerobic mode, which provokes the production of local substances, just the same called lactic acid. Due to the obstructed blood flow, this substance simply cannot fully spread throughout the body and be excreted from it, it begins to accumulate in the muscles. Lactic acid has the ability to reduce acidity, which causes burning and pain. That's what it is and acid ... But do not worry too much.

The bulk of this substance leaves the muscles quickly enough - a maximum of two days. It cannot stay in the body for long. Accordingly, if you feel pain three days after a workout, then they are not associated with the presence of lactic acid in the body, but are most likely provoked by damage to muscle fibers.

How to help yourself?

If you are faced with excess production of lactic acid inside the muscles, you should take measures to remove this substance from the body as quickly as possible. This will give you the opportunity to reduce the likelihood of pain, and eliminate the burning sensation.

Many doctors claim that it is actually impossible to speed up the elimination of lactic acid until it breaks down on its own. However, their opponents claim that with the help of some methods, you can still cope with this problem.

Most effective method elimination and prevention of pain after active physical exertion is a visit to the sauna. Under influence high temperatures in the steam room there is an expansion of muscle fibers, as well as blood vessels, respectively, the blood flow is more intense. All this leads to a more accelerated removal of lactic acid from the body.

However, don't go to extremes. The first entry into the steam room should not exceed five to ten minutes in duration, then leave the booth for five minutes. Further, the time spent in the steam room can be continued for another ten minutes. The total duration of a visit to the sauna should not exceed one hour. It is also worth considering that such a procedure has its own contraindications.

If you do not have the opportunity to look into the sauna or bath, you can warm up your body in a regular bath. At the same time, fill it with water of the hottest temperature that you can withstand. Stay in such a bath for no more than ten minutes. Then douse the whole body with cool water (a temperature slightly below hot, but not icy) and repeat the procedure again (if necessary, you can add hot water). For maximum effect it is worth doing about five such visits, and then rub the muscles with a hard towel.

On the very first day after training, it is worth taking plenty of fluids, this will help eliminate excess lactic acid. It is best to consume high-quality green tea, because it is an excellent antioxidant. You can also drink plain non-carbonated water. It is worth consuming at least two liters of fluid per day, and preferably more.

Try to draw certain conclusions from the situation that happened. Next time, dose the loads so as not to provoke a recurrence of the painful condition. If you plan to visit the gym regularly, seek the help of a qualified trainer.

Let's find out what lactic acid is and why it is formed in the muscles. Let's examine the truth and myths about the means of getting rid of this product of physiological cellular respiration, which is necessary for immediate energy production.

What is lactic acid

Lactic acid is a product of metabolism, the formation of which is associated with the work of muscles in the absence of oxygen (anaerobiosis).

This acid is also called "carboxylic", ie. a compound that contains a "carboxyl group", i.e. -COOH. This compound is important because it is the "final acceptor" in the electron transport chain.

Cellular respiration for energy

The cell "breathes" to obtain energy. and such respiration is aimed at the formation of energy molecules (ATP or adenosine triphosphate), with the help of which the cell can carry out all the processes that require energy.

Differences between aerobic and anaerobic cellular respiration

Our cells use two types of respiration: aerobic and anaerobic.

The process of aerobic respiration takes place using oxygen. As a result of this process, carbon dioxide and water (CO 2 and H 2 O) are formed. Oxygen in this case is the "final acceptor" of electrons.
Anaerobic respiration occurs without oxygen and leads to the formation of lactic acid.

In nature there are Various types anaerobic respiration, but we humans use "anaerobic glycolysis" or "lactic fermentation". This type of anaerobic respiration allows you to get energy from glucose, but leads to lactic acid formation, which is used to receive electronic waste to avoid problems.

As we see these types of respiration form various metabolites, but this is not the only difference, their efficiency also differs: in the case of lactic acid fermentation (anaerobic), 2 ATP molecules are formed, and aerobic gives 38! This is main reason where we cannot stay without oxygen for a long time.

Lactic acid even at rest

Why cells perform anaerobic processes even in the presence of oxygen?

The fact is that this type of breathing, producing ATP, allows you to instantly satisfy energy requests while aerobic processes take time.

When we load the muscles, anaerobic respiration seeks to compensate for the sharply increased need for energy, but aerobic processes will not come into full force.

It should also be borne in mind that muscles are made up of various fibers:

White fibers, despite the initial weakness, begin to work as soon as you start moving, with abundant production of lactic acid.
Red fibers, adjacent to white fibers, "perceive" the increase in lactic acid concentration and begin to gradually become activated. Thus, lactic acid stimulates aerobic processes in the muscles.

Lactic acid production is apparently proportional to intensity exercise.

What determines the amount of lactic acid

Although the formation of lactic acid occurs even at rest, there are conditions under which its production increases to stimulate aerobic respiration.

The amount of initially accumulated lactic acid depends on two factors:

sports training
type of activity

Of course, the more intense the exercise, the more lactic acid accumulates.

How to control lactic acid production

Anaerobic respiration can be trained. This is important point, which allows us to better manage our "functional reserve" of milk and aerobic metabolism.

functional reserve we call the ability of our body to respond to an external stimulus that requires a response (in this case, energy) above the norm.

A striking example is physical exercise associated with muscle training. After constant training in gym, we get the ability to withstand heavier loads.

Why Too Much Lactic Acid Accumulates

Lactic acid levels increase with exercise. But how? Is there a limit above which it becomes dangerous?

This is where our physiology comes to the rescue. The buildup of lactic acid corresponds to what we commonly refer to as fatigue.. Lactic acid, which accumulates in the muscles, leads to a decrease in pH and saturation in an anaerobic way.

In practice, when an athlete performs an exercise too intensely or for too long, he reaches a point where he can no longer contract the muscles effectively. This situation is determined precisely by the accumulation of lactic acid.

A decrease in pH disables the functional apparatus of cellular metabolism. In addition, cells during prolonged and intense exercise shift metabolism towards anaerobic, because, despite the production of fewer energy molecules (only 2 ATP), energy is produced faster (but not enough!).

It is for this reason that we can work on top speed during short period time, and at a moderate speed you can walk tens of kilometers.

muscle fatigue(unlike other types of fatigue) occurs from the moment accumulation of metabolites anaerobic processes that cannot be utilized.

Everything more people want to exercise and eat right. But often beginners are faced with the following problem - muscle pain after a workout. It is caused by the accumulation of lactic acid in tired muscles due to various reasons. We will understand the mechanism of occurrence and how to get rid of unpleasant sensations.

What is lactic acid?

At physical impact on the muscle tissue, the breakdown of glucose begins in it, as a result of which a special substance is released - lactic acid. It is made up of hydrogen and lactate.

Hydrogen ions inhibit the passage of nerve impulses through muscle tissue, which leads to a decrease in muscle contractility and a slowdown in energy processes. The higher the content of hydrogen and, accordingly, lactic acid, the stronger the pain after exercise. This state may last for several days.

Accumulation mechanism

Why does lactic acid form in muscles during exercise? When performing various physical exercises, the muscle tissue experiences the maximum need for oxygen, which is necessary for it to work normally and replenish the energy resource.

During intensive training, the muscles experience heavy load, which prevents the flow of oxygen to them, as a result of which blood flow slows down. This happens already in the first minutes of the session, but the training lasts a long time, so the body needs to draw fuel in other ways. With a lack of oxygen, it begins to activate ATP synthesis from muscle glycogen, and this encourages the formation of lactic acid.

The amount of this substance begins to increase rapidly, so the blood does not have time to expel it from the body, which leads to a gradual accumulation, causing a burning sensation in the muscles. Unpleasant sensations are not the only drawback.

Excess acid leads to a decrease in energy potential, the removal of creatine, a stop in the production of proteins, and also releases cortisol, the stress hormone.

This process leads not only to heavy and intense loads, but also to ordinary walking, as well as other types of exercise. physical activity- cleaning, gardening, swimming and others. In this case, the discomfort will be less pronounced.

Symptoms

When lactic acid is formed, it is immediately felt by the body in the form of pain in the muscle tissue. Sometimes, after a hard workout, it can even be difficult to walk and roll over in bed. especially severe pain test muscles that are most intensively involved in physical activity. For example, after exercises on the legs, the quadriceps and biceps of the thigh will hurt.

Explicit symptoms of this phenomenon will be increased fatigue, a feeling of "brokenness" and even a feverish state. This condition can last up to 5 days, but usually resolves on its own. But sometimes an excessive amount of lactic acid can lead to rupture and damage to muscle fibers, so special events and procedures are designed to get rid of these sensations.

It is also worth remembering that not always a feeling of fatigue during a workout will subsequently lead to pain. However, with severe burning and discomfort during exercise, you should stop training or reduce the load so as not to damage the muscle fibers.

How to remove lactic acid accumulated in the muscles?

Athletes are wondering: how to remove lactic acid from the muscles? This question is also of interest to scientists. There are several theories on this.

The first category of experts claims that the removal of this substance is impossible from muscle tissue, but you just need to endure the pain until the acid itself is removed. The second category believes that this process can be influenced. If you remove the so-called fatigue toxins in a timely manner, then you can push back or even get rid of the pain syndrome. These experts offer several methods on how to disperse the "milk".

Rapid removal of lactic acid is possible due to the following methods:

Antioxidants. These substances are extremely useful for our body. If you want to neutralize muscle pain, then drink 200-300 ml of pomegranate or cherry juice per day.
To get rid of the feeling of fatigue after a workout, it is advised to drink special decoctions. You can make them on the basis of nettle, wild rose, birch leaves.
Drinking mode. Drinking plenty of water during exercise will prevent increased production of “fatigue toxins”.
Baths with salt, oil can contribute to the intensive removal of "milk" coniferous trees, turpentine.
You can expel the substances formed in the muscles by visiting saunas or baths due to increased blood flow.
Food with lots of vegetables, fruits, berries and herbs.

Exposure to high temperatures

You can neutralize the pain syndrome by exposure to high temperatures, for example, when visiting a bath, sauna, and also when taking hot baths. Elevated temperature leads to improved blood circulation, swelling of muscle fibers and allows you to quickly remove lactic acid.

When visiting a sauna or bath, remember that sitting there for a long time without a break is not recommended, as you will only make things worse. Stick to the following scheme: 10 minutes in the sauna, then rest for 5 minutes, then again enter for 15 minutes and rest. In total, it is recommended to spend no more than 1 hour in the sauna per day. After the procedure, you should take a shower with cool water.

This method is not suitable for people with diseases of the heart and blood vessels, diabetes and increased pressure.

It is not always possible to go to the bath or sauna, then you can use the hot tub. The water temperature must be high enough. You need to go down into it for at least 10 minutes. The heart area should not be in the water. Then go out and douse yourself in cool water, relax outside the bathroom. This cycle can be repeated no more than 5 times. This is a great way to remove lactic acid and get rid of muscle pain.

How to disperse lactic acid with a drink?

Very in an efficient way to remove the "milk" is to drink plenty of water the day after training. In addition to filtered water, you can drink green tea which is also an excellent antioxidant. In total, you need to drink at least 4 liters of fluid per day.

Although green tea can be drunk, it is better to drink ordinary non-carbonated water, since tea in large quantities may lead to an increase in pressure.

Massage

One of the options for getting rid of lactic acid in the muscles is massage. Any specialist high level knows how to remove "fatigue toxins" from tired muscles. It is best to carry out the procedure the next day after class. This will help to relax, as well as expel lactic acid from a particular muscle, for example, to disperse it after an intensive leg workout.

How to prevent muscle pain?

It is the pain syndrome that causes hydrogen, which is formed as a result of the breakdown of glucose under the influence of physical tension. But the most valuable element of decay is lactate. He is responsible for the restoration of spent energy resources. During training, our muscles are under enormous stress, so they replenish their energy reserves at the expense of ATP, which lactate just helps.

When performing strength or intense exercises, the athlete experiences a burning sensation in the muscles, which signals the maximum accumulation of lactate. One of the tasks after class is to remove lactic acid and disperse it throughout the body.

If you want to minimize pain after exercise, then follow these rules:

To disperse lactate through the blood vessels will help shortened rest between sets.
If you delay the rest time, the muscles will cool down. This will lead to a decrease in lactate production.
alternate strength exercises with cardio (running, skipping rope, cycling).
Cardio load will allow you to remove lactate from tired muscles into those that are included in the work later. It is this property that provides muscle endurance for long workouts.
Nutrition after training. In order to replenish energy reserves and expel lactic acid from muscle tissue, it is necessary to adhere to some nutritional basics: complex carbohydrates; increased amount of protein; sports nutrition preparations - citrulline, beta-alanine, which will help get rid of pain in the muscles.

Sports nutrition and muscle pain

How to remove the pain from the accumulation of lactic acid in the muscles with the help of sports nutrition? It is enough to include the following drugs:

Glutamine is the main amino acid from which muscle cells are built. It promotes not only better recovery but also helps to expel excess lactic acid. Sold in powder or tablet form.
L-carnitine is famous for helping to burn fat, but it can also help you disperse the “milk” and increase athletic performance. Available in liquid form or as tablets or capsules.
Creatine will help expel "fatigue toxins" from muscle tissue. It also has an anti-inflammatory effect.
Beta-alanine will not only remove lactic acid, but also prevent it from appearing in large quantities and reduce the manifestation of pain and burning in the muscles during training.
Carnosine is a drug that reduces the content of hydrogen ions formed as a result of the breakdown of glucose. Available in tablets.

Thus, lactic acid in the muscles is both a plus and a significant drawback. physical activities. In order to remove it after training or reduce synthesis, there are many methods: folk remedies, sports nutrition, sauna and hot tub. A massage that can be done on your own will help expel the acid. the best way to prevent the formation of "fatigue toxins" and the occurrence of pain is to comply with the training regimen.

Many people love tasty and healthy kefir, fermented baked milk, yogurt. They have a pleasant, slightly sour taste and are not only tasty, but also wholesome food for our body. After all, they contain lactic acid, which we need for health and energy.

Lactic acid is actively produced by the body as a result of intensive sports training. Its excess in the body is familiar to each of us by the sensations of muscle strength after school physical education lessons.

Lactic acid is used by the body for important chemical reactions. It is necessary for the flow of metabolic processes. Directly used by the heart muscle, brain and nervous system.

Foods rich in lactic acid:

General characteristics of lactic acid

Lactic acid was discovered in 1780 by the Swedish chemist and pharmacist Carl Scheele. It is thanks to this outstanding person many organic and inorganic substances became known to the world - chlorine, glycerin, hydrocyanic and lactic acids. The complex composition of air has been proven.

Lactic acid was first found in animal muscles, then in plant seeds. In 1807, Swedish mineralogist and chemist Jens Jakob Berzelius isolated lactate salts from muscles.

Lactic acid is produced by our body in the process of glycolysis - the breakdown of carbohydrates under the influence of enzymes. AT in large numbers acid is produced in the brain, muscles, liver, heart and some other organs.

In food, when exposed to lactic acid bacteria, lactic acid is also formed. There is a lot of it in yogurt, kefir, fermented baked milk, sour cream, sauerkraut, beer, cheese and wine.

Lactic acid is also produced chemically in factories. It is used as a food additive and preservative E-270, which is considered safe for most people to eat. It is added to infant formulas, salad dressings and some confectionery products.

Daily requirement for lactic acid

daily requirement organism in this substance is not clearly indicated anywhere. It is known that with insufficient physical activity, lactic acid in the body is produced worse. In this case, to provide the body with lactic acid, it is recommended to drink up to two glasses of curdled milk or kefir per day.

The need for lactic acid increases with:

intense physical activity, when activity increases by 2 times;
during active growth and development of the organism.

The need for lactic acid is reduced:

in old age;
with diseases of the liver and kidneys;
at high content ammonia in the blood.

lactic acid absorption

The lactic acid molecule is almost 2 times smaller than the glucose molecule. Because of this, it is very quickly absorbed by the body. Bypassing all sorts of obstacles, it easily penetrates the membranes of the cells of our body.

Useful properties of lactic acid and its effect on the body

Lactic acid is involved in providing the body with energy, plays an important role in metabolic processes and in the creation of glucose. Necessary for the full functioning of the myocardium, nervous system, brain and some other organs. It has anti-inflammatory and antimicrobial effects on the body.

Interaction with other elements:

Lactic acid interacts with water, oxygen, copper and iron.

Lactic acid for beauty and health

Lactic acid is an ingredient in cuticle removers. It does not damage normal skin, but acts only on the keratinized layers of the epidermis. This property is used to remove calluses and even warts.

Prostokvasha hair masks have proven themselves well for hair loss. In addition, the hair becomes shiny and silky. The product works well on dry and normal hair. After 30 minutes of exposure to the hair, the mask is washed off. warm water without using shampoo.

Hello! Very often, many athletes have a very vague idea of the processes occurring in the muscles when working with various weights. So, for example, such a concept as lactic acid is perceived by many athletes almost as the main “infection” that prevents muscles from growing. Because of what this is happening and whether it really is, we have to figure it out today.

So, everything is assembled, so we can start ...

Lactic acid: an introduction to theory

I think you know the feeling when, after a good workout in the gym or just loading (after a long break) unaccustomed to work, the next morning just “neither hand nor foot” can not be moved. Well, how was it? So, often negative factors"non-canting" is attributed to lactic acid. Whether this is true or not, let's find out.

Meet Lactic Acid (she is also in the common people "milk")- a transparent liquid, which is a by-product of those physiological processes that occur in the exercised muscles during their training. The accumulation of lactic acid occurs as a result of the athlete’s training of a particular muscle, and the more repetitions / approaches are done in the exercise, the more milk “acidifies” the muscles. In general, the body uses glucose for energy production, which is broken down during exercise. (without the participation of oxygen), and the final product of its oxidation has a lactic acid ion - lactate. In the future, the ion is not oxidized, and if the loads are intense, then all the lactate, accumulating, does not have time to be excreted.

Thus, at the end of the set, the concentration of this lactate reaches a critical level, which “burns” pain receptors and a characteristic muscle burning sensation occurs. After rest, the level of "milk" falls, but not to its original mark. Thus, the more and more intensively an athlete trains, the more lactic acid accumulates in his muscles.

Note:
It is believed that the mechanism of accumulation of lactic acid is activated after 30 sec. target work muscle group with relief.

It is generally accepted that "milk" has Negative influence on the muscles, preventing them from working at full capacity, however, this is not the case. Almost immediately after you put the projectile down, blood almost instantly rushes to the limbs of the muscle and flushes lactic acid into the general circulation, which then enters the liver, turning back into glucose (during gluconeogenesis). Further, glucose is re-introduced into the blood for further use. This process is called the Corey cycle. (see picture).

This “circulation” of lactate increases the acidity of the blood and has a stimulating (rejuvenating) effect on the entire body.

Note:

It has been scientifically proven that pain is not an indicator of the effectiveness of the exercise and the quality of the load on the muscle.

Lactic acid and MBA

There is such a thing as delayed muscle pain ( ZMB) - the feeling that always occurs when you give yourself an unusual physical activity (try a new exercise, increase the intensity or duration of the training). Mechanism ZMB- the occurrence of microtraumas (ruptures) in muscle fibers. These small wounds encourage the body to activate its protective reserves, the secretion of hormones responsible for healing and suppression of inflammation increases, and protein synthesis increases. At the exit, the muscle adds its volume and weight.

Here a quite reasonable question arises: ... once ZMB promotes muscle growth, then should it occur after each workout? In general, it is worth saying that the body is a highly adaptive structure that can adapt to any changing conditions. So don't blame yourself that after 3-4 training your muscles stopped hurting. Apparently, the body simply got used to the load, and this exercise ceased to affect it with its original effectiveness.

In general, if you want to achieve constant burning in the muscles, you should not practice the same training program for longer. 2-3 months, it is also necessary to perform the exercises quite intensively.

Now let's deal with the myths (not powder :)) on lactic acid. Very often from bodybuilders and fitness athletes you can hear this phrase: lactic acid just kills my muscles. Is it so? It turns out that during exercise, it contributes to the production of energy for the muscles and serves as fuel for the liver in the production of glucose and glycogen. Its development is a completely natural process, so to speak, the body's reaction to overcoming stressful situations. Therefore, such a statement is fundamentally wrong.

Of course, lactic acid also has its “dark” side. In particular, when it is produced by the body, it breaks down into the lactate anion and the hydrogen ion. (which lowers the pH level). The latter is an acid in the "milk", which interferes with the transmission of electrical signals from the brain to the muscles, slows down energy reactions and weakens muscle contractions. These hydrogen ions accumulate in the muscle and cause a characteristic burning sensation. Therefore, some blame lactic acid for muscle fatigue, in fact (as you now know) the reason for this is the accumulation of hydrogen ions.

Lactic acid lactate, on the contrary, is very useful for our body, because it is a “jet” fuel that muscles prefer during their workouts. It is also important for providing the body with a constant supply of carbohydrates. If you take lactate in its pure form, then it can significantly increase overall performance and accelerate recovery processes.

Thus, by skillfully managing lactic acid, one can easily increase one's energy levels and also prevent muscle fatigue.

Lactic Acid: Top 5 Facts

To take advantage of such powerful tool increase the effectiveness of training, it is necessary to arm yourself with appropriate theoretical knowledge. So let's take a look 5 facts that every athlete needs to know about milk.

No. 1. Lactic acid does not cause muscle pain and cramps

Unpleasant pain in the muscles the next day after intense training only the result of damage and microruptures of myofibrils (thin muscle filaments). Dead pieces of dead tissue accumulate in the muscles and are then excreted through immune system. Convulsions also occur due to overexcitation of the nerve receptors of the muscles, which is caused by the accumulation of fatigue in the latter.

Therefore, it should be remembered that lactic acid (specifically lactate) is not motor oil that remains in the muscles after a workout, it is a quick source of fuel that is consumed during exercise and during the recovery process.

No. 2. The formation of lactic acid during the breakdown of glucose

As a result of this process, cells produce ATP, which provides energy for most chemical reactions in the body. “Milk” is formed as a result of anaerobic metabolism - i.e. The process takes place in the absence of oxygen. The production of ATP associated with lactate is small but very fast. This makes it ideal for meeting the energy needs of an intensively working body. 60-65% from the maximum.

No. 3. Lactic acid can form in muscles that receive enough oxygen

We all know that with an increase in the intensity of exercise, white (fast) muscle fibers are more and more turned on, which (mainly) use carbohydrates for their contraction. When they are broken down, the muscles begin to produce lactic acid. So the harder you work out (run faster, swim faster, lift weight), the more carbohydrates are used as fuel, and the more “milk” is produced.

The latter only means that the rate of its entry into the blood is higher than the rate of removal, while oxygen does not have any effect on this process.

No. 4. The production of lactic acid is produced by the breakdown of carbohydrates and energy

Lactic acid will be formed the more, the faster the process of splitting glucose and glycogen occurs. While resting after high-volume training with big weights The body (mostly) uses fat as a fuel source. However, the more often you train with submaximal weights, the faster the body switches to “carbohydrate rails” as a fuel source. In turn, the more carbohydrates are used as fuel, the more "milk" is produced by the body.

No. 5. Properly organized training allows you to speed up the process of removing lactic acid from the muscles.

Yes, indeed, it is possible to achieve such an effect of “acceleration” by increasing the intensity of exercises, a sufficient amount of rest between sets and alternating loads. To effectively use lactic acid, you need to include in your training program exercises that help remove lactate from the muscles. These exercises include the principle of supersets and weight loss sets. In addition, in almost any training program there are a couple of exercises that contribute to the accelerated “removal of milk”.

In general, the excretion of lactic acid is enhanced by alternating cardio loads and with weights. It turns out that the more “milk” you have accumulated during the exercise, the better, because it stimulates the body to produce enzymes that accelerate its use as fuel.

Thus, it can be concluded that your training program should develop in you the ability to remove lactic acid already during classes. Summing up all of the above, I would like to say that in general the body "loves" lactic acid (particularly lactate), and I would even say that without it there is not a single high-quality workout. It is understandable, because lactate:

is an ultra-fast fuel, so necessary for the heart and muscles during exercise;
used for liver glycogen synthesis (storage form of carbohydrates);
is an important component of sports drinks;
simultaneously promotes and prevents muscle fatigue.

Well, and as always by tradition, at the end we will summarize and voice some practical advice.

Lactic acid: how to get rid of it

Many beginners in the gym very often experience discomfort from high-volume training, leading to muscle burning. Therefore, following simple advice below, you will significantly increase the comfort level of your activities and will not be “stressed” by the accumulation of lactic acid. So, here's what you need to do to minimize its accumulation:

start your workout with a light, warm-up warm-up;
stretch the muscles after each repetition or at the end of the set;
increase the working weight gradually, as your muscles are ready;
do not skip (if possible) workouts, let the muscles get used to the loads;
fully recover after training.

Actually, that's all.

By taking the above information into service and following simple tips, you can easily subdue and learn how to manage the most powerful catalyst for training intensity.

Afterword

Today you learned a little more about what lactic acid is. I think it's clear now that it's responsible for the burning sensation during exercise, but not the pain the next day. So use on to the fullest all the benefits of lactic acid and you will see that progress in training will surely come.

I say goodbye on this, all the best, come back, you are always welcome here! Till.

PS. Do not pass by, pay attention to the comments, they still crave your notes :).