How to deal with lactic acid in the body. How to remove acid from the body
Quite often, athletes evaluate the effectiveness of training based on how much their muscles hurt. A good workout is when in the morning after an evening load you are literally unable to get out of bed, because every cell in the body hurts. Legs do not move, hands do not rise, sometimes even getting a cup for a traditional morning coffee from the top shelf becomes difficult. "Hurrah! I did a great job, my muscles grow! ”- this is what the future Mr. or Miss Universe thinks. But not everyone knows 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. We will figure out what kind of “beast” it is, how this substance can be dangerous, and how to get it out.
It is very important to find a balance between stress and relaxation. Periods of intense training should alternate with periods of lesser intensity so that the body can recover. The principle of specificity - the evolution of learning should be from general to high. This principle states that in order to become better in a particular activity, the corresponding activity must be carried out. It is noteworthy that the runner must run and the swimmer while swimming. The principle of individual differences - because each body is different, the reaction of each person to exercise will be diverse.
Reasons for the appearance
The chemical secrets of lactic acid are complex, but they can be easily explained. To begin with, during exercise, muscles actively consume oxygen, replenishing the spent energy. After all, do 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 flow of oxygen. That is, it turns out that you can not do without fuel - but there is no place to take it. And this happens due to the fact that during the load the local blood flow decreases and the “supply” of oxygen to the working muscles becomes slower.
The appropriate training should be modified according to individual differences. Larger muscles are much more difficult to repair than smaller muscles. - Fast or explosive movements require a longer recovery than slow movements. - Women usually need a longer recovery time than men. - Older people recover more slowly than the youngest. - As the load increases, muscle recovery will take longer.
Muscle pain can be an alarm for serious injury. If it does not disappear within 7 days, it is recommended to consult a specialist doctor. Anyone who has done at least strength training knows the intense burning sensation in the muscles that he feels after the end of the effort for several hours. This sensation is associated with an increase in lactic acid. Researchers drew attention to this phenomenon in order to find ways to lower the level of lactic acid, so that athletes can train with greater 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 an alternative source of energy, and they begin to work without oxygen, that is, anaerobic. This is due to the breakdown of glucose, which is always in the body. And just a side effect of this process is the formation in the muscles of lactic acid, which is not excreted on time due to reduced blood flow. Like any acid, it lowers the natural level of PH. From here there are unpleasant sensations in the trained muscles, pain and burning sensation. But these are not all the problems that “milk” can bring.
Let's see what kind of lactic acid it is and how it interferes with the training program and muscle mass. Lactic acid is a metabolic product that occurs during anaerobic glycolysis, that is, "burning" of glucose in the absence of oxygen. It plays a very important role in the onset and installation of muscle fatigue when it builds up at the muscle level. The painful and unpleasant burning sensation that occurs after intense effort really has a protective role in preventing muscle overload until resources are exhausted.
The effects of muscle lactic acid
Usually, lactic acid quickly leaves the body, which naturally tries to protect itself. To do this, just wait from a few hours to two days. But during this time, the substance manages to damage muscle fibers, which is why muscle pain is often felt even after a long time after training. Unpleasant sensations can remain in the body until the muscles are fully restored and begin to work in full force. Sports doctors call this phenomenon “delayed muscle pain syndrome”, which is associated with getting microtraumas during sports.
Burning is the result of a change in the pH of a muscle that becomes acidic. The point at which lactic acid begins to accumulate rapidly is called the anaerobic threshold. The human body accumulates energy reserves in the form of muscle glycogen, which is a glucose polymer. When energy is needed, glycogen breaks down into glucose molecules in a process called glycolysis. During glycolysis, each glucose molecule is transformed into two pyruvic acid molecules, and energy is released as adenosine triphosphate.
If oxygen is not enough 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 enough oxygen is present, lactic acid produced by anaerobic glycolysis can be used as an energy substrate and will turn into glucose in the liver or other tissues.
Experienced athletes are able to feel the moment when it is necessary to slightly lower the pace in order to avoid overstrain - 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 the help of doctors;
- a state of general weakness, when instead of a surge of strength from a successful workout, a feeling of depression and weakness appears in the body;
- an increase in body temperature (as in inflammatory processes).
However, for each specific person, lactic acid acts in its own way: someone can feel its effects for a long time, and for someone even the most exhausting workout will be safe. But in any case, forget about the correct preparation for going to the gym is not worth it.
Thus, the cycle ends. In training, the body uses energy to produce muscle contractions, and both aerobic and anaerobic systems must work. Regardless of the system that is used predominantly, lactic acid is produced continuously, even at rest. When lactic acid accumulates in the cells due to anaerobic glycolysis, there is a problem for the problems because a certain degree of acidity must be maintained. An increase in acidity can affect the function of muscle contraction and can destabilize it from a metabolic point of view.
How to prepare for training
If you want to protect the 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 impedes full exercise. So, do not forget about the following points:
- be sure to warm up before the start of the main part of the workout, let it be brisk walking, light running, stretching - any movement that will tone the muscles and prepare them for the load;
- properly build a workout: do not try to grasp the immensity, do not 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 the training plan: divide the involved muscles by the days of the week, give the same biceps a couple of days to rest, and at this time swing the quadriceps femoris muscle;
- 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 session, be sure to pull the muscles you worked on (5 minutes will be enough), because even such a stretch will give elasticity to tired muscles and speed up the recovery process.
Although active recovery reduces the level of lactic acid in the blood faster, glycogen recovery must also be restored. Thus, sports doctors recommend a combination of active and passive recovery, so that the athlete can get maximum efficiency in glycogen resonance. In other words, while the athlete is in the cooling phase, that is, returns 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 goal, and also as a “toxin”. It plays a very important role in the body, representing 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 may be partially limited by proper training, active recovery, and high carbohydrate flour.
Preliminary workout is a prerequisite for proper training.
How to remove lactic acid from the body
If unpleasant sensations after training nevertheless appeared, techniques that are easy to apply at home will also help reduce pain. Methods that help get rid of lactic acid are well known to athletes, but not all of them regularly use them. As practice shows, in vain. Consider the main ways to neutralize this substance.
This article contains 3 comments. Articles in the same category. In warm weather, we feel more motivated to get out of the house, move, whether spending an hour in the gym or jogging in the park. In addition, we all want to burn the excess pounds deposited during the sedentary winter, because not so, the summer is approaching, and we should look good on the beach.
But all this excessive physical activity, to compensate for the lack of movement in the cold season, has 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.
Hike to the bathhouse or sauna
One of the most effective ways to deal with unnecessary "milk". Blood begins to actively carry oxygen throughout the body and reaches those very muscles that have worked hard. True, you must be careful not to overdo it with the steam room, especially if there are contraindications to visiting a bath or sauna (for example, diabetes mellitus 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 into movement and removing lactic acid from the muscles. In addition, it is an effective way to get rid of cellulite without consuming energy. Even better: if you do not support the idea of \u200b\u200bcold water, try heat-based therapy, such as herbal and salt baths, a wet or dry sauna, or thermal therapy.
Take a bath with Epsom salt or Epsom salt: after a hard workout, the salt bath is ideal for preventing muscle fever or for relieving joints, as these salts have the ability to reduce inflammation. Touching healing: Doing massage after exercise is a relaxing and extremely beneficial procedure 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, you should take a cold shower or plunge into the pool to tone warm and relaxed muscles.
Hot air and high temperature increase blood flow in the muscles, which slows down during sports activities.
Instead of aspirin: ginger is a powerful anti-inflammatory food that looks 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 recover, despite the pain, as these movements “warm up” your muscles.
More “warm-up”: pay more attention to warming exercises and muscle stretching exercises from the very end in your workouts. 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 bath
If the sauna or bath is not available to you, then there is another way to drive out lactic acid - after a bath, take a bath. Here the scheme of action is almost the same as in the case of visiting the steam room. To get started, collect very hot water that you can withstand. Then stick to this program:
Get anti-inflammatory supplements: you've probably heard about the recommendation for aspirin after hard work. Anti-inflammatory drugs reduce pain, but have many side effects. Vitamin C in an additional composition contributes to the normal formation of collagen for the normal functioning of bones and ligaments. That is why it is an effective treatment for more severe joint disorders. Celadrin is presented as capsules and ointment, and can be used prophylactically without side effects.
The basis of the treatment consists of capsules to restore synovial fluid, and the ointment acts locally, soothing pain. Treatment is recommended for athletes with the goal of preventing joint diseases associated with wear. Enjoy your physical and mental fitness for sports without the pain of muscle fever!
- lie in the bath for 10 minutes so that the area of \u200b\u200bthe heart is not covered with water;
- leave the bath for about 5 minutes;
- add hot water and repeat the procedure 3 to 5 times.
After a bath, take a cool shower and arrange self-massage - with a hard towel or a special washcloth. It will also help speed up blood flow and shorten muscle recovery time.
Muscle fever occurs when muscles are overloaded 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 recover their lost time and go through a body of aggressive physical procedures that only exacerbate the situation in which they are. Since muscle fever is pain, it is clear that it is an alarm that pulls the body when the muscles are damaged.
Fluid intake during and after training
Fluid intake during exercise helps to remove lactic acid
Keeping water balance is one of the commandments of an athlete and, in general, a person leading a healthy lifestyle. Do not forget that during intensive sports, 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 don’t have a tendency to increase pressure, it is best to brew fresh green tea, because it is an excellent antioxidant. If there are prerequisites for hypertension, then just drink clean still water. Above all, do not forget about it.
Given that 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. Firstly, before making constant efforts, a heating period is required.
This warming is carried out with the help of cardio exercises, which accelerate the heart rate. Thus, oxygen-rich blood is pumped faster into the muscles, their leaching is stronger, and they quickly degrade the intake of minerals, proteins and oxygen. And this technique is necessary to prevent muscle damage and overt muscle fever. Thus, the muscles are ready for the next effort.
Massage
Another way to remove lactic acid from the muscles can be massage. No wonder professional athletes can not do without a personal massage therapist, otherwise it would be much more difficult for them to recover after training. For lack of a personal massage therapist, you can stretch out 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 in order 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 have muscle fever, you can trust the following tips.
First of all, we need a break from physical effort. Thus, the condition will disappear within six days. However, if we do not want to quit sports, we can do some cardio or anaerobic exercises to fight the fever. These exercises increase blood flow, leading to the disappearance of muscle pain. We must perform stretching exercises in fixed positions so that the muscles relax and gently massage them where the pain is. In addition, one of the best ways to get rid of muscle fever is to make salt baths.
Combine business with pleasure: ask for a massage for your other half. Even a simple kneading of muscles in this case will help to disperse the bloodstream and relax.
With experience, you will learn to understand what intensity of training to choose, when to stop and what type of recovery to choose in order to avoid unpleasant consequences and prevent lactic acid from accumulating. In addition, trained muscles will not react so painfully to physical activity, which will also reduce recovery time. So to solve the problem is not difficult, you just need to listen to yourself and your feelings, as well as regularly and accurately train.
Surely now it’s no secret to anyone that poisonous substances that inhibit the normal functioning of the body constantly accumulate in the body. These can be toxins coming from food, or they can also be self-forming compounds. A common problem at the moment is the accumulation of acids in the body. They are capable of causing various diseases, destroying body tissues. The most harmful and frequently formed acids are lactic and uric. How to remove acid from the body, if its performance is too high, read on 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, cramps, kidney problems, and a number of other serious disorders can develop.
As for lactic acid, its accumulation in the body occurs due to physical exertion. The fact is that during the work of muscles, this acid is always formed, however, its amount should be within reason. Often, lactic acid causes a disruption in the functioning of internal organs, leading to pain and cramping during movement. This problem is especially acute for athletes and people leading an active lifestyle. When lactic acid is in excess, movement causes pain.
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. With excess, you should quickly take measures to remove acid from the body. For this purpose, you can contact the doctors who will prescribe the best medical treatment, or you can follow the advice of traditional medicine, which provides 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.
How to remove uric acid from the body?
Given that the doctor will prescribe the drugs for you, we will consider alternative methods of combating acids, in particular urine.
A decoction of the antennae of the grapes will help to remove acid from the body.
1 teaspoon of crushed tendrils of grapes is steamed in a glass of boiling water. After this, the infusion is aged 5-7 minutes in a water bath. After an hour, the solution is filtered. Drink it should be a quarter cup four times a day. In addition, you can use grape leaves. They are added to salads and cabbage rolls.
A decoction of pear branches will help to remove acid from the body.
The principle of preparation is no different from a decoction of tendrils of grapes. The only difference is that it is necessary 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 boiling water. The infusion boils for 10 minutes, after which it is infused for about half an hour. Now you can strain the broth and use during meals a quarter cup.
Lingonberry decoction.
In a glass of boiling water, 20 g of herbs are brewed. Within 30 minutes, the solution stands, after which it is filtered. Use it 3-4 times a day for one tablespoon.
How to remove lactic acid from the body?
With lactic acid, everything is simpler than with uric acid. Here, the main methods of struggle are:
Visit to the sauna
It promotes the excretion of acid through the skin, if there are no contraindications.
Taking hot baths will help remove acid from the body.
The number of such hot baths should not be more than three per day. At the same time, make sure that the skin in the area of \u200b\u200bthe heart is not in hot water. After the procedure, you need to take a cool shower.
High fluid intake to remove acid from the body
As quickly as possible, removing acid from the body will allow you to achieve green tea.
