About "lactic acid, contrary In the muscles, "there are many myths. Therefore, let's start: for beginnings, let's say that it is not possible to correctly call the milk acid - lactate, since there is no lactic acid in the human body. A lactate is formed in the body, which will be discussed.

And although reliable materials about lactate and in Russian, numerous amateur athletes (and some professionals) persistently continue to believe and repeat the myths of the last century.

We will introduce you to basic facts about lactate so that you can confidently part with the coach that assures you that your muscles hurt the second day "due to lactic acid."

And although in Wikipedia, the concepts of "lactic acid" and "lactat" are equated with each other, the substance forming in the body should be called precisely lactate.

1. Lactat is always formed in the production of energy

The main way of energy intake in cells is the degradation of glucose. It is from the operational stock of carbohydrates (it is glycogen) the body receives energy. The glucose molecule is exposed to a series of 10 consecutive reactions. Laktat is one of the results of this biochemical reaction. However, the "side" products cannot be called in any way, lactate carries several important functions.

2. Part of the lactate is used to synthesize energy

From 15 to 20% of the total amount of lactate turns into glycogen in the process of glukegenesis.

It looks schematically like this:

For more information, what is glycogen, how much of its stocks in the body, how many of them are enough and whether it is possible to stockday (for example, before the competition on the run) - read in our text.

3. Laktat - Universal Energy Mine

Under conditions of high energy production in anaerobic mode, lactate transfers energy from those places in which it is impossible to transformation of energy, due to increased acidity, in those places in which it can be transformed into energy (heart, breathing muscles, slowly cut muscle fibers, others muscle groups).

4. The level of lactate is not growing due to lack of oxygen

Studies on animals shows that intracellular oxygen deficiency in an isolated muscle does not show any restrictions of the activity of the respiratory chain of mitochondria even during the maximum load. We will always have enough oxygen in the muscles.

5. Lactat - Load Indicator

As we have already written in the first fact, during the receipt of the body with the necessary energy, lactate always occurs. However, lactate can accumulate - simply because the speed of transformation of energy in anaerobic and aerobic loads differ.

The faster the athlete runs, the faster it produces lactate. The level of blood lactate is closely related to the exercise intensity.

At this schedule, addiction is visible: at a speed close to the maximum, the lactate level (together with the energy required to achieve this speed) - significantly grows:

6. 90% of lactate is disposed of by the body in the first hour after training

60% of lactate in the body is completely oxidized to CO2 and water. About 20% turns into glycogen during gluconeogenesis, part is used for amino acid neoplasms (composite assets of proteins). Only a small part (less than 5%) lactate is released from then and urine.

7. Laktat does not cause pain and convulsions in the muscles.

The painful sensations in the muscles the next day after intensive workout are caused by muscle injuries and inflammation of the tissues that occur after the exercise, not the presence of lactate.

Most muscle seizures are caused by nerve muscle receptors, which are overcited with the appearance of fatigue in the muscles.

Why do muscles hurt after training and is it possible to go to the next training with muscle pain - read in the text

Every person is familiar with the feeling of pain in the muscles after the reinforced exerciseTraining. The reason for this is an excess accumulation in muscles of lactic acid. Sometimes, people leading a passive lifestyle, formation in muscles of lactic acid can occur even after long walking, swimming, etc.

Glucose is the main source of energy for the brain and nervous system And when it is cleaved, the formation of lactic acid occurs. In addition, during exercise, splitting, glucose supplies the muscles with the necessary energy.

For some time it was believed that the accumulation of lactic acid in the muscles occurs as a result of muscle oxygen hunger. But more modern studies have proven that muscle pain causes the production of lactic acid over its elimination. With an increase in the level of training, the muscular fabric begins to more actively metabolize lactate.

Symptoms of lactic acid in muscles

The main symptom of raising the level of lactic acid in the muscles becomes pain. It can manifest itself directly during the training - in this case you feel the burning in that group of muscles that has undergone direct load. Sometimes pain may occur a little later and persist for 1-2 days. Muscular pain may be accompanied by weakness, common discomfort. In especially severe cases, an increase in body temperature is possible. The maximum period of lactic acid from the muscles is 48-72 hours. If during this time, pain in the muscles did not decrease, it can be a sign of obtaining muscle microtrav.

In order for physical workouts to bring pleasure, and neutralization of lactic acid in the muscles took place in a timely manner, some rules must be followed:

1. Before starting the exercises, the muscles should always be seized with the help of cardiotrymen (treadmill, bike, ellipsoid, etc.).
2. The main training program should be compiled by a professional coach, taking into account individual capabilities and a general condition.
3. In the absence of a coach, use the method of approaches (intensive execution exercise is replaced by 30-second rest).
4. After the active phase, to devote 10-15 minutes to anaerobic loads.
5. The final stage should be stretching - it will help to relax the tense muscles.

Treatment from the excess of lactic acid in the muscles is to eliminate it from the body. For this, warming procedures are applied:

• bath;
• hot bathroom.

When you hike in a bath or do not chase over a large number of time spent in the pair. In order to bring lactic acid from the muscles, you should alternate 10 minutes of staying in the steam room with the same holiday time. There may be 2-3 closures. At the end of the visit, take a cool shower and put on clothes well maintaining warmth.

If there is no possibility to visit the bath, then after the workout you should take a bath. Water for her must be hot enough. The time of staying in it no more than 10 minutes by the belt (without affecting the region of the heart). After that, take a cool shower. If there is time and the ability, then such repeats can be done somewhat.

Abundant drinking in the form of horses, green tea, herbal decoctions will also help relieve pain in muscles due to lactic acid. And recent studies found in watermelon Citrullin substance, which stimulates the expansion blood vesselsthat helps athletes in fast recovery After loads.

Mixed acid delicately solves many skin problems. Photo: fotolia / photoxpress.ru.

Milk Acid - Salvation for any skin

Even those who in childhood did not like milk, becoming adults, probably will not refuse cosmetic products based on it. More precisely, from the means with the addition of lactic acid. Because there is no more delicate solution to many skin problems.

Absolutely everyone is familiar with lactic acid - even people are far from chemistry and cosmetology. After all, it is formed when laminating fermentationIn particular, present in the black milk and sauerkraut. Drinking black milk, of course, is not recommended, but to apply on
zhu - easily, and you can get a positive result from this.
Despite the fact that the lactic acid "serves" a person for a very long time, for the first time it was allocated only in 1780 by the Swedish chemist Carl Shelele from sour milk. The opening of the following years has established its tremendous value for human organism, among other things, for the skin, where it is a component of a natural moisturizing factor (NMF). In other words, lactic acid is a biologically related component.
It is added to many pharmaceutical and food products: in baby food, beer, dairy products, meat, animal feed, as well as cosmetics.
In cosmetology, lactic acid is a biofermentation product, which guarantees its purity from extraneous impurities and increases its effectiveness. Usually when it comes to AHA acids, the milk acid is remembered far from immediately against the background of its more popular "product" - glycolic, salicylic, almond acids. Meanwhile, the milk acid can be called the gold standard among all fruit acids due to its unique properties and gentle action.

Always in winning

"Milk acid belongs to the class of alpha hydroxyc acid (AHA), or, as they are also called, fruit acids, therefore, its exfoliage will come to first place. However, compared to the same glycolic acid, it acts more mildly and physically, therefore it can be recommended even for sensitive skin, "says Tatyana Mayatskaya, to. M. N., Dermotokostologist, director of ANO" Cosmetics Test ", Director of the Scientific Testing Center "Cosmetology". - if the concentration of lactic acid in the preparation complies with safety and efficiency standards, its positive impact on the skin is very large, it is excluded bad influence on protective, barrier and metabolic skin functions.
Milk acid helps reduce the thickness of the upper (horn) layer of epidermis,
makes the skin smooth and smooth, prevents the borders of the stale glands and the formation of comedones (black dots). Penetrating at the mouth of a sebaceous gland, lactic acid contributes to the timely removal of burned scales accumulated in the duct, which prevents inflammation. Holders of fatty problem skin, it helps eliminate traces and scars after acne.
In caring for fading skin, the use of drugs with lactic acid allows to reduce the cycle of the epidermis update from 45 to 26-28 days, thereby bringing it to the physiological norm. As a result, peeling is eliminated, the complexion of the face and appearance Skin.
The second one should certainly note, speaking of lactic acid, this is its humidification function. At the molecular level, it is part of the natural moisturizing factor (NMF), adjacent to amino acids, urea, pyrrolidoncarboxylic acid and other components. Milk acid binds and keeps moisture, creating
around yourself a kind of water shell. Moreover, the moisture is not just going, but also correctly redistributed towards the deep, "living" layers of the skin, which allows the creation of a balanced moistening effect in the epidermis.
Another useful property The lactic acid is its ability to strengthen the barrier properties of the skin, contributing to the production of ceramides, which, together with cholesterol and greasy acids, form a lipid layer, due to which the skin loses the moisture less and better with the influence of external negative factors. However, water-saving mechanisms work not only on the surface, in the epidermis, but also deeper - in the dermis. Milk acid has a stimulating effect on the special cells of this skin layer - fibroblasts, which increases the synthesis of hyaluronic acid - a substance actively attracting moisture and playing the role of a natural filler that supports the turgor of the skin. This leads to an improvement in its elasticity and smoothing wrinkles.
The rejuvenating, or, as it is fashionable to speak, anti-age effect produced by lactic acid. It is associated with its ability, on the one hand, stimulate the activities of fibroblasts in the dermis, thereby creating conditions for updating the structural elements of this layer, and on the other - to speed up the refreshment of skin cells. Traditionally, cosmetologists call such an action regenerating. As a result, the quality of the skin is improved, it becomes more elastic and elastic, smoothed fine wrinkles.
Separate attention should be paid to the whitening properties of lactic acid, which were widely known since the Cleopatra. Residents of Europe and Asia were actively used dairy products For elimination pigment spots And improving the color of the face, because even the tone looks healthy and more attractive.
Currently, two mechanisms for the action of lactic acid, which lead to skin whitening are known. The main mechanism is based on exfoliance, when a part of the pigment is found along with the Epidermis organic cells. However, drugs containing lactic acid in high concentrations are operating differently. They brighten the skin due to their ability
partially block the activity of a special enzyme, tyrosinase responsible for the formation of melanin skin pigment. This allows you to deal with hyperpigmentation at a deeper level.
In addition, due to its ability to have anti-inflammatory action, lactic acid relieves such a manifestation of an inflammatory response like a peeling. The antibacterial properties of lactic acid is based on its "acidifying" effect,
as well as special particles of lactations that slow down the development of many microorganisms. "

Where to find?

"Milk acid can be found both as part of the peeling agents used for professional care and in products for daily home care: in night and day creams, gels for washing, serums and lotions, - notes Tatyana Mayatskaya. - Depending on the concentration, its effect may be exfoliating, moisturizing regenerating.
Chemical peels with lactic acid help reducing the number of horns
cells, thereby improving the penetration of active ingredients (in the composition of peeling or preparation applied immediately after it) and at the same time improve local microcirculation.
Their unique property is low photosensibilization, in other words, they in the smallest extent increase the skin sensitivity to ultraviolet. The size of the molecule of lactic acid is noticeably larger than, for example, glycolic, therefore it does not have the dangers of uneven and deep penetration, and therefore the risk of hyperpigmentation is reduced. This property allows milk peelings even in the spring-summer period, which, however, does not cancel the need to use protective equipment with ultraviolet filters.
In professional peels, it is possible to detect lactic acid of different concentrations and with different levels of pH (acidity). As a rule, the low concentration is 20-30% (pH of 1.5-3.0), the average - 30-50% (pH 2.0-3.5), high - 50-90% (pH 2.0- 3.0). Depending on the composition, the percentage of lactic acid and its exposure, the visible peeling of the skin after the procedure may be absent at all, and may be local.
Recent studies in the field of chemical peels have shown that in order to maintain the normal barrier functions of the skin, the drug should not be descended below 2.5. A successful example of such physiological peels with lactic acid is the drugs of the Salon Cosmetics under the Premium Professional brand. The concentration of the acid in them is different, but the minimum pH is 2.5. This allows you to achieve
the desired effect without disrupting the barrier functions of the skin. Here you can find both stage peelings with lactic acid in low concentration (10%) and procedural
with a concentration of 20-30%. The first are used at the stage of deep cleansing of the skin (including in the skin training programs to conduct coursework), as well as to identify the state of the vessels. The second apply to B. special programs Correction of certain cosmetic problems (withering, seborrhea, acne, hyperpigmentation).
To enhance this or that action, the milk acid in preparations are combined with glycolic, peerograd, apple and amber acids, as well as with anti-inflammatory and moisturizing active ingredients.
Thus, professional procedural peeling Lactic Re-Generation 30% of Premium Professional allows you to solve a number of cosmetology problems. it active drug with a high content of lactic acid that runs powerful recovery processes in the skin. As a result of the course of the proceedings, wrinkles are smoothed, the manifestations of hyperpigmentation and acne decrease, the skin becomes smooth and velvety. Neutrozen peeling component prevents violation of the barrier function of the skin and destruction of ceramides.
Separate attention deserve such drugs such as anti-adaptant activators, which are an integral part of the PREMIUM GLIKO ACTIVE PRODUCTION GLIKOV PILING LINE. Their main task is to reduce adaptive skin abilities to glycolic acid and enhancing the effect of procedures. It is noteworthy that they solve this problem due to the components of the directional action (bleaching, anti-inflammatory, normalizing activities of the sebaceous glands, rejuvenating), as well as the synergies of a complex of fruit acids, where a lactic acid is also present, along with pyruograde, apple and citric acids.
Traditionally, dairy peelings are recommended to conduct courses. Depending on the age and skin condition, it is recommended to go from 5 to 10 procedures with an interval of 7-10 days.
The peeling procedure always includes pre-deplighted and postpiling care, which is 50% of the success of any chemical peeling. And here it is also appropriate to the use of drugs containing milk acid.
For the correction of fading dry skin, the serum "Watercollection" from Premium Professional is suitable. It enhances cell regeneration, increases the protective barrier of the skin. In addition to lactic acid and other alpha hydroxyclot, the tool contains hyaluronic acid, Hydroxan CH (complex humidifier), carite oil, rosehip and corn, which provide maximum moisturizing and skin nutrition.
In the Correction Program oily skin With signs of wilting, it is worth paying attention to the Sebum & Age Control cream from Premium Professional, which combines both ingredients to normalize the activities of the sebaceous glands and components aimed at combating age-related changes, among them dairy and glycolic acids.
The soft action of lactic acid makes it possible to include it in the composition of the age of skin care. Collagen mask against edema and bruises for PREMIUM Professional Intensive improves
local microcirculation, elasticity and tone of vessels, contributes to the prevention of bags under the eyes.
In conclusion, we can say that lactic acid is able to help solve many cosmetic problems, if it is properly picking its concentration and a way of exposure. "

Milk acid in cosmetology is a biofermentation product that has a soft effect on human skin. At the concentration of lactic acid in a cosmetic means within the normal range, it has a beneficial effect even on very sensitive skin.

Application of lactic acid in cosmetology

Cosmetologists emphasize the fact that lactic acid is a natural component of a human moisturizing mantle, so the inclusion of a substance into a variety of cosmetic drugs is natural. The following properties of lactic acid are used in cosmetology and dermatology:

• helps to reduce the thickness of the top layer of the epidermis, preventing the blockage of the rods of the sebaceous glands;
• mildly removes the skin's damage, reducing skin renewal by 1.5 times;
• binds and holds moisture;
• enhances the barrier properties of the skin, reducing the harmful effects of external factors;
• activates the synthesis of hyaluronic acid, which improves the elasticity of the skin and slows down the process of wrinkle formation;
• displays, leveling the color of the skin.

Peeling facial with lactic acids usually make professionals in specialized salons, but the level of modern cosmetology allows you to use creams, lotions, gels for washing, mousses containing a useful substance at home.

Cosmetics with lactic acid, depending on its concentration, have an exfoliating, regenerating or moisturizing effect. To organize a cosmetology procedure, the house requires:

• acquired in the pharmacy solution of lactic acid;
• cotton discs;
• medical alcohol.

Carefully wrapped and rubbed the face with a watered alcohol, a solution of lactic acid on the skin should be applied. Starting on its own, it is important to take into account that the first procedures are made with a solution with the content of lactic acid within 30%. Gradually, you can bring the concentration of lactic acid to 50 - 70%. Also increases the time of procedure from 2 to 15 minutes.

Lactic acid cream

The content of lactic acid in facing facilities is from 0.1 to 50%. Especially popular in the female population enjoyed creams with low substances (1 - 5%) intended for fading skin, lost elasticity and good color. Cosmetic products with 10% lactic acid affect keratolithically (softeningly), and from 30 - 50% - they have an ignition effect.

Hair care products with lactic acid

Mixed acid is part of some hair products. Any water contains salts that are settled, spoil hair and prevent their growth. Milk acid effectively removes calcium, copper, iron salts, etc. The systematic use of shampoos and other hair care makeups helps to restore the magnificity and health of the chapels.

(2 estimates, average: 5,00 out of 5)

Accumulating at the time of exercise, lactic acid in the muscles, causes local pain resembling burning. This pain with increasing the number of repetitions is enhanced and at some point you are no longer able to perform the next repetition yourself.

Today we will talk about whether the pain in training is needed, what level it should be and how it affects.

Pain biochemistry: why dairy acid is formed in muscles

Performing a long-term approach of any exercise occurs when the muscles begin to simply burn, as if someone poured molten metal in them. This pain is caused by lactic acid. In their form, these are lactate and hydrogen ion. It is the hydrogen ion that lowers the local pH-level, forming a sour Wednesday. Nervous endings react to such an impact of pain.

It is with long-term work that lactic acid will always be formed. And the longer the approach or continuous work is, the more lactic acid, the stronger the burning and pain.

Let's figure it out with the mechanism of the occurrence of lactic acid in the muscles at the biochemical level. The universal energy source for our muscles serve as ATP molecules. But their stock is in free form is catastrophically small. There is enough of this number to a couple of repetitions. Due to the energy recovery process (resintez), we can perform ten, fifteen and twenty repetitions.

This process was called anaerobic glycolysis. It flows without access of oxygen (because local blood flow in the working muscle is difficult), due to the glucose reserves in the muscles.

By giving energy, the ATP molecule turns into ADP, orthophosphoric acid and hydrogen ion.

ATP \u003d ADF + H3PO4 + H + E

In order to fill the number of ATP molecules needed for muscle contractions, creatine and glucose is needed.

Glucose + Creatine + 2 ADF + 2 H3PO4 \u003d 2 ATP + 2 lactic acid

This is the process of resintezing energy, i.e. "Charging" of ATP molecules using glucose and creatine stocks. This process can occur long enough, but in practice it is finite. This is due to the fact that the rate of energy recovery by glycolysis is less than the speed of ATP. As soon as the ATP will come a muscular refusal.

An interesting point is that reducing the load with the help of drop sets, forced repetitions you can continue to work for some time, because For easier load, it is necessary to spend less ATP. However, the glycolysis process will continue, and you will feel more and more muscular burning due to the accumulation of lactic acid, which is a by-product of the above reaction.

Now it becomes clear the formation of pain caused by the accumulation of lactic acid. It also becomes clear that working in a low-pressure, power mode on 4-6 repetitions will not occur. The process of glycolysis will be too short, lactic acid is a bit formed. But using the multiple nature of the work pain will always occur.

The accumulation of lactic acid in the muscles: good or bad?

Milk acid is lactate and hydrogen ions. By virtue of its nature, the acid creates a forced exchange of hydrogen ions to atoms of other substances, for example, biological tissues. Thus, as its accumulation, hydrogen ions are disturbed in protein molecules.

Such a violation of bonds with a moderate amount of pain (the number of hydrogen ions) leads to an increase in the activity of enzymes, cell bandwidth of cell membranes, which in turn simplifies the access of anabolic hormone to DNA molecules and and RNA (information RNA). The latter perform in our body an important role of the depositors of the new protein synthesis patterns, simply mentioning to raise new muscle structures.

As soon as pain becomes the limit (the concentration of hydrogen ions reaches a critical value), the processes (catabolism) are taking place.

From the above, we can conclude: the pain during exercise should be moderate or rarely manifest. Too frequent following the principle of "No Pain, No Gain", will only destroy you, and not build.

However, during glycolysis, the resulting lactic acid in the muscles contributes to the creation of both RNA (greatly simplifies this process), which are very important in terms of the growth of new muscle structures. Therefore, pain must be present, because It ensures that they are produced by the necessary organism for the synthesis of the protein of the substance.

How to work properly with lactic acid

So, we found out that performing a long-term approach in the exercise (more than 8 repetitions) is the accumulation of lactic acid in the muscles. Along with this, the content of hydrogen ions increases (which destroys) and the RNA (which is building).

The longer approach, the greater the probability that you will destroy more than to build. How to use the accumulation of lactic acid for itself?

• Use big pauses of recreation between approaches. Milk acid is excluded completely for several hours, and its large part over 10 minutes. Exit: Try the "Approach on Biceps / Triceps approach / approach to biceps", etc. Another option may be a scheme "Exercise on muscle a / exercise on muscles in / exercise on muscles A", etc. Or for the most tary fans (if you have such an opportunity), perform some short workouts per day.
• Stretch muscles not only at the end of the workout, but also after each working approach. The stretching of the muscles contributes to the improvement of local blood flow and the rapid conclusion of lactic acid from the muscles.
• After completing the approach, do not sit! Most of the lactic acid is used as energy for MMB (slow muscular fibers). Therefore, go around the hall, perform simple exercises that accelerate blood, or perform an exercise with an insignificant weight - all this contributes to the withdrawal of lactic acid from the muscles.

Conclusion

The pain when performing the exercise signals us that lactic acid in muscles accumulate. On the one hand, the lactic acid has a destructive effect, on the other, creates prerequisites for the production of substances necessary for the synthesis of protein.

In this situation, it is important to find the balance and focus on moderate pain. At the beginning of your sports path (article) such pain should be little. With the growth of workout and your adaptation, begin to carefully increase its number during your workouts.

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