How to deal with lactic acid in the body. How to remove acid from the body
Quite often, athletes evaluate the effectiveness of training by how much muscle pain they have. A good workout is when in the morning after an evening load you literally cannot get out of bed, because every cell of the body hurts. Legs do not move, hands do not rise, sometimes even getting a cup for traditional morning coffee from the top shelf becomes difficult. "Hooray! I did a great job, my muscles grow! " - this is how the future Mister or Miss Universe thinks. But not everyone realizes that the cause of the pain, most likely, was the lactic acid accumulated in the muscles. And this is not at all as wonderful as it seems. Let's figure out what kind of "beast" it is, how this substance can be dangerous and how to remove it.
Finding a balance between stress and relaxation is essential. Periods of intense exercise should alternate with periods of less intensity to allow the body to recover. The principle of specificity - the evolution of learning should be from general to high. This principle states that in order to become better at a specific activity, the corresponding activity must be performed. It is noteworthy that the runner must train by jogging and the swimmer by swimming. Individual Difference Principle - Because each body is different, each person's response to exercise will be different.
Reasons for the appearance
The chemical secrets of lactic acid are complex, but easy to explain. To begin with, during exercise, the muscles actively consume oxygen, replenishing the expended energy. After all, they need to take strength from somewhere for the next approach to the bar? And the more you work on yourself, the more oxygen they need. Everything seems to be logical. But the problem is that rapid muscle contraction blocks the supply of oxygen. That is, it turns out that one cannot do without fuel - but there is nowhere to get it. And this happens due to the fact that during exercise local blood flow decreases and the "supply" of oxygen to the working muscles becomes slower.
Appropriate training should be modified to suit individual differences. Large muscles are much more difficult to repair than smaller muscles. - Fast or explosive movements require a longer recovery time than slow movements. - Women generally require longer recovery times than men. - The elderly recover more slowly than the youngest. - As the load increases, muscle recovery will take longer.
Muscle pain can be a warning sign of serious injury. If it does not disappear within 7 days, it is recommended to see a specialist doctor. Anyone who has done at least strength training knows the intense burning sensation in the muscles that they feel after finishing the effort for several hours. This sensation is associated with an increase in lactic acid. Researchers have turned their attention to this phenomenon to find ways to lower lactic acid levels so that athletes can train at higher intensity for longer.
Severe muscle pain after exercise is a sign of excess lactic acid
This vicious circle leads to the fact that the muscles have to invent alternative source energy, and they begin to work without oxygen, that is, anaerobically. This is due to the breakdown of glucose, which is always present in the body. And just a side effect of this process is the formation of lactic acid in the muscles, which is not excreted on time due to reduced blood flow. Like any acid, it lowers the natural PH level. Hence, there are unpleasant sensations in the trained muscles, pain and burning. But these are not all the problems that milk can bring.
Let's take a look at what this lactic acid is and how it interferes with a workout and muscle mass program. Lactic acid is a metabolic product that occurs during anaerobic glycolysis, that is, "burning" glucose in the absence of oxygen. It plays a very important role in the onset and setting of muscle fatigue when it builds up at the muscle level. The painful and unpleasant burning sensation that occurs after intense exertion does indeed have a protective role in preventing muscle overload until resources are depleted.
Consequences of the formation of lactic acid in muscles
Usually, lactic acid is quickly excreted from the body, which naturally tries to protect itself. To do this, it is enough to wait from several hours to two days. But during this time, the substance has time to damage the muscle fibers, which is why muscle pain is often felt long after training. Unpleasant sensations can remain in the body until the muscles are fully restored and begin to work at full strength. Sports doctors call this phenomenon "delayed muscle pain syndrome", which is associated with micro-injuries during sports.
Burning is the result of a change in the pH of the muscle that becomes acidic. The point at which lactic acid begins to build up rapidly is called the anaerobic threshold. The human body stores energy stores in the form of muscle glycogen, which is a glucose polymer. When energy is needed, glycogen is broken down into glucose molecules in a process called glycolysis. During glycolysis, each glucose molecule is transformed into two molecules of pyruvic acid, and energy is released as adenosine triphosphate.
If there is not enough oxygen in these reactions, pyruvic acid is converted to lactic acid, which can diffuse from the muscle cell into the bloodstream. This transformation process is called anaerobic glycolysis. Thus, it is possible to generate energy even in the absence of oxygen, therefore in a stressful situation for the body. When sufficient oxygen is present, the lactic acid produced by anaerobic glycolysis can be used as an energy substrate and will be converted to glucose in the liver or other tissues.
Experienced athletes are able to sense the moment when it is necessary to slightly lower the pace in order to avoid overexertion - and, as a result, muscle pain.
The constant accumulation of lactic acid can lead to unpleasant consequences, such as:
- pain in different muscle groups, and sometimes these sensations are so strong that you have to seek help from doctors;
- condition general weakness when, instead of a surge of strength from a successful training, a feeling of depression and weakness appears in the body;
- increased body temperature (as in inflammatory processes).
However, for each individual person, lactic acid acts in its own way: someone can feel its effect for a long time, and for someone even the most exhausting training will be safe. But forget about proper preparation you shouldn't go to the gym.
Thus, the cycle ends. In training, the body uses energy to generate muscle contractions, and both aerobic and anaerobic systems must work. Regardless of which system is used predominantly, lactic acid is produced continuously, even at rest. When lactic acid builds up in cells, due to anaerobic glycolysis, there is a problem for problems because it is necessary to maintain a certain degree of acidity. An increase in acidity can affect muscle contraction function and can destabilize it from a metabolic point of view.
How to prepare for a workout
If you want to protect your body from unnecessary stress when playing sports, it is enough to adhere to simple rules. They are especially important for those who constantly experience muscle pain that interfere with full exercise. So, don't forget the following points:
- be sure to warm up before starting the main part of the workout, let it be fast walk, light running, stretching - any movement that will tone the muscles and prepare them for the load;
- build your workout correctly: do not try to embrace the immense, you do not need to increase the number of approaches or hang a new pancake on the bar if the body is not ready to increase the load;
- Think over a training plan: divide the muscles involved by the days of the week, give the same biceps a couple of days to rest, and at this time swing the quadriceps muscle of the thigh;
- do not forget to take a short break after each approach (at least 30 seconds), this rest will allow the body to partially remove lactic acid and return oxygen to the muscles;
- at the end of the lesson, be sure to stretch the muscles on which you worked (5 minutes will be enough), because even such a stretch will give the tired muscles elasticity and speed up the recovery process.
While active recovery lowers blood lactic acid levels more quickly, glycogen recovery must also be restored. Thus, sports physicians recommend a combination of active and passive recovery so that the athlete can obtain maximum efficiency in glycogen resonance. In other words, while the athlete is in the cooling phase, that is, returning to normal heart rate It is recommended to consume high-carb flour to replace glycogen stores.
In conclusion, lactic acid should not be regarded as a metabolic product without a purpose, nor as a "toxin". It plays a very important role in the body and is a very useful source of energy. However, when the anaerobic threshold is reached during exercise, excess lactic acid can cause muscle fatigue. Fortunately, this negative effect can be partially limited by proper training, active recovery, and high carbohydrate flours.
A preliminary warm-up is a prerequisite for proper training
How to remove lactic acid from the body
If unpleasant sensations do appear after training, techniques that are easy to apply at home will help reduce pain. Methods to help get rid of lactic acid are well known to athletes, but not everyone uses them regularly. As practice shows, it is completely in vain. Let's consider the main ways to neutralize this substance.
This article contains 3 comments. Articles in the same category. In warmer weather, we feel more motivated to get out of the house, to move, whether it’s spending an hour at the gym or running in the park. Also, we all want to burn off the excess pounds deposited during the sedentary winter, because that's not the case, summer is coming and we need to look good on the beach.
But all this excess physical activity to compensate for the lack of movement in the cold season comes at a price: muscle fever and joint pain do not linger. Here are some ideas to get rid of the discomfort caused by muscle fever and prevent joint problems.
Going to the bathhouse or sauna
One of the most effective ways fight against unnecessary "milk". The blood begins to actively carry oxygen throughout the body and reaches the very muscles that have worked hard. True, you need to be careful not to overdo it with the steam room, especially if there are contraindications to visiting a bath or sauna (for example, diabetes or hypertension). Even if everything is in order with health, when visiting a sauna, you need to adhere to certain rules and follow the recommended scheme:
Warm, Cool: A 5-minute shower that alternates between hot and cold water is ideal for moving blood and removing lactic acid from muscles. Moreover, it is effective method get rid of cellulite without consuming energy. Better yet: if you don't support the idea cold water, try heat-based therapy such as herbal and salt baths, wet or dry saunas, or thermal therapy.
Take a salt bath or Epsom salt bath: After a hard workout, a salt bath is ideal to prevent muscle fever or to relieve joints, as these salts have the ability to reduce inflammation. A Touch of Healing: Post-workout massage is a relaxing and extremely beneficial treatment for your muscles.
- first run - 10 minutes, then 5 minutes break;
- second run - 20 minutes, the break can be left the same;
- third run - 30 minutes.
After the steam room, take a cold shower or plunge into the pool to tone the warmed and relaxed muscles.
Hot air and high temperatures increase blood flow to the muscles, which slows down during sports activities.
Instead of aspirin: Ginger is a powerful anti-inflammatory food, more like aspirin. You can make lemonade with honey and ginger, add ginger powder to tea or food. A few stretching movements will help you heal despite the pain, as these movements “warm up” your muscles.
More Warm Up: In your workouts, put more emphasis on warming and stretching exercises from the very end. Consume foods rich in essential fatty acids, to stop free radical attacks and suppress inflammatory conditions. Olive oil, avocados, nuts are some examples of anti-inflammatory foods.
Hot tub
If a sauna or a bathhouse is not available to you, then there is another way to expel lactic acid - take a bath after training. Here, the scheme of action is practically the same as in the case of visiting a steam room. First, draw in as hot water as you can handle. Then stick to this program:
Get Anti-Inflammatory Supplements: You've probably heard of the aspirin recommendation after hard work. Anti-inflammatory drugs reduce pain, but have a lot side effects... Vitamin C in the additional composition contributes to the normal formation of collagen for the normal functioning of bones and ligaments. That is why this effective treatment more severe joint disorders. Celadrin is available as a capsule and ointment and can be used prophylactically without side effects.
The mainstay of the treatment consists of capsules to restore synovial fluid, and the ointment acts locally to soothe pain. The treatment is recommended for athletes to prevent wear-related joint diseases. Enjoy physical and mental tonicity for sports without the pain caused by muscle fever!
- lie in the bath for 10 minutes so that the area of the heart is not covered with water;
- leave the bath for 5 minutes;
- add hot water and repeat the procedure 3 to 5 times.
After the bath, take a cool shower and self-massage with a hard towel or a special washcloth. It will also help accelerate blood flow and shorten muscle recovery time.
Muscle fever occurs when muscles are overworked for deliberate reasons or as a result of efforts that the human body is not used to. But most of the time, muscle fever occurs when inactive or less active people suddenly get into sports.
Most of the time, these people want to reclaim their wasted time and undergo aggressive physical body treatments that only exacerbate the situation they are in. Since muscle fever is pain, it is clear that it is an alarm that pulls the body when muscles are damaged.
Drinking fluids during and after exercise
Drinking fluids during exercise helps flush out lactic acid
Compliance water balance- one of the commandments of an athlete and, in general, a person leading healthy image life... Do not forget that during intense exercise, the body needs much more fluid than usual (at least three liters per day). Drinking plenty of fluids helps speed up metabolic processes and remove decay products much faster.
What is better to drink? This is an individual question. If you are not prone to high blood pressure, then it is best to brew fresh green tea, because it is a great antioxidant. If there are prerequisites for hypertension, then just drink pure non-carbonated water. Most importantly, do not forget about it.
Whereas there is no simple cure for muscle fever, it is advisable to try to avoid it before installing it. Thus, there are several rules for preventing muscle fever that will help keep our muscles alive. First, a warm-up period is required before making continuous efforts.
This warming is accomplished through cardio exercise, which speeds up the heart rate. Thus, oxygen-rich blood is pumped faster into the muscles, their leaching is stronger, and they degrade the intake of minerals, proteins and oxygen faster. And this technique is necessary to prevent muscle damage and overt muscle fever. Thus, the muscles are ready for the next effort.
Massage
Massage is another way to remove lactic acid from muscles. It is not for nothing that professional athletes cannot do without a personal massage therapist, otherwise it would be much more difficult for them to recover from training. In the absence of a personal masseur, you can stretch your tired muscles in any salon or fitness club.
In addition, in the case of an active sports program, it is important to provide muscle energy to avoid muscle fever. Try to destroy fat and replace them with carbohydrates, because they will give you the energy you need for effort. But if you feel a muscle fever, you can trust the following tips.
First of all, we need to take a break from physical exertion. Thus, the condition will disappear within six days. However, if we do not want to quit sports, we can do some cardio or anaerobic exercise to fight the fever. These exercises increase blood flow, leading to the disappearance of muscle pain. We must do stretching exercises in fixed positions so that the muscles relax and massage them gently where the pain is. Also, one of the best ways to get rid of muscle fever is to take salt baths.
Combine business with pleasure: ask your other half for a massage. Even simple kneading of the muscles in this case will help accelerate the blood flow and relax.
With experience, you will learn to understand what training intensity to choose, when to stop, and what type of recovery to choose to avoid unpleasant consequences and keep lactic acid from building up. In addition, the trained muscles will not react as painfully to physical activity, which will also shorten the recovery time. So it's not difficult to solve the problem, you just need to listen to yourself and your feelings, and also exercise regularly and carefully.
Surely now it is no secret to anyone that the body constantly accumulates toxic substances, depressing the normal functioning of the body. These can be food-borne toxins, or self-formed compounds. A common problem at the moment is the accumulation of acids in the body. They are capable of causing various diseases, destroy body tissues. The most harmful and frequently formed acids are lactic and urine. How to remove acid from the body if its indicators are overestimated, read further in the article.
The role of uric acid in the body
Uric acid is a breakdown product of proteins. Due to its excess, rheumatism, vascular and bone diseases, spasms, kidney problems and a number of other serious disorders can develop.
As for lactic acid, its accumulation in the body occurs due to physical activity... The fact is that when muscles work, this acid is always formed, however, its amount should be within reasonable limits. Lactic acid often causes dysfunction internal organs, leads to pain and cramps when moving. This problem is especially acute for athletes and people leading an active lifestyle. When lactic acid is in excess, movement is painful.
Of course, there are a number of other acids, but these are the ones that pose the greatest threat to human health.
Based on the foregoing, we can conclude that it is extremely important to regulate the level of acids in your body. In case of excess, you should quickly take measures to remove acid from the body. For this purpose, you can consult a doctor who will prescribe the optimal drug treatment, but you can follow the advice traditional medicine where are given effective recipes for the preparation of herbs and decoctions to remove acid from the body.
Most often, the question of how to remove acid from the body is asked by people after forty years. At this age, they cause especially great damage to health conditions.
How to remove uric acid from the body?
Considering that the doctor will prescribe the drugs for you, we will consider folk ways fight acids, in particular urinary.
A decoction of the tendrils of grapes will help remove acid from the body.
1 teaspoon of chopped tendrils of grapes is steamed in a glass of boiling water. After that, the infusion is kept in a water bath for 5-7 minutes. An hour later, the solution is filtered. It should be drunk in a quarter of a glass four times a day. In addition, you can use grape leaves... They are added to salads and cabbage rolls.
A decoction of pear twigs will help remove acid from the body.
The principle of preparation is no different from the decoction of the tendrils of grapes. The only difference is that you need to take not a teaspoon, but a tablespoon of twigs.
A decoction of birch leaves is designed to remove acid from the body.
2 tablespoons of chopped leaves are steamed in 2 cups of boiling water. The infusion is boiled for 10 minutes, after which it is infused for about half an hour. Now you can strain the broth and use a quarter of a glass during meals.
Lingonberry leaf decoction.
In a glass of boiling water, 20 g of grass is brewed. Within 30 minutes, the solution is standing, after which it is filtered. Drink it 3-4 times a day, one tablespoon.
How to remove lactic acid from the body?
With lactic acid, everything is easier than with uric acid. Here, the main methods of struggle are:
Sauna visit
It promotes the excretion of acid through the skin, if there are no contraindications.
Taking hot baths can help flush acid from the body.
The number of such hot baths should not exceed three per day. When doing this, make sure that the skin in the area of the heart is not in hot water. After the procedure, you need to take a cool shower.
Drinking plenty of fluids to flush acid from the body
Green tea will allow you to achieve the fastest effect to remove acid from the body.
