What is the accumulation of lactic acid? 4 ways to prevent it

2021/09/1019:24:02 lose 627

When the body converts glucose into energy , it produces lactic acid.

When the oxygen level of is low , usually produces lactic acid during high-intensity exercise .

Lactic acid accumulation can hinder your daily exercise, so it’s important to understand why it happens and how to prevent it.

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What is lactic acid

Lactic acid is produced in muscle cells. It is formed when the body breaks down carbohydrates into glucose during exercise under certain conditions.

lactic acid is the result of glycolysis (or glucose breakdown), which is an energy system that can produce ATP energy in the absence of oxygen in muscle cells.

During exercise,Muscle cells at work can continue to produce anaerobic energy for 1 to 3 minutes. During this period, you can exercise at a high level. At this time, your body is in a low oxygen level or anaerobic state .

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Why does lactic acid accumulate

oxygen can absorb more oxygen than , muscles can absorb more oxygen than . And lactic acid accumulation.

When lactic acid is produced depends on a person's health level. The body automatically clears lactic acid during metabolism, but when the level starts to increase rapidly, it may not be able to keep up.

This is often referred to as the "lactic acid threshold" for high-intensity aerobic exercise (such as running), but remember that strength training can also cause lactic acid to accumulate.

When this increased acid accumulates, the muscles will feel tired and may not contract effectively. Some people may notice a burning sensation in the muscles during exercise.

Interestingly, some experts believe that the production of lactic acid actually helps muscles delay fatigue during strenuous exercise. Contrary to popular belief, lactic acid accumulation is not the cause of delayed muscle soreness that occurs within 24 to 48 hours after exercise.

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How to eliminate it

Another effective way to remove lactic acid is to perform relaxation exercises (also called cold body) after exercise to allow the muscles to actively recover. Relaxation and recovery belong to low-intensity exercise , in addition to stretching exercise , there are yoga, walking, cycling or axis. Remove lactic acid from the body .

A study compared the active and passive recovery of 14 downhill skiers and found that active recovery resulted in a greater reduction in lactic acid. Actively recovering skiers can move faster and complete more runs.

Ways to eliminate lactic acid:

1) Reduce exercise intensity

2) Rest

3) Take a deep breath during exercise

4) Active recovery or low-intensity exercise, such as yoga, walking, cycling Or foam roller rolling

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How to prevent lactic acid accumulation

The most significant burn and fatigue related to lactic acid can be improved through training. recommends gradually increasing the volume, intensity and duration of training to prevent accumulation of lactic acid.

However, you don’t have to completely avoid the accumulation of lactic acid. Some training programs include , which is a high-intensity interval completed above the lactate threshold, between lighter training days or rest days, for proper training adaptation and recovery , which is normal.

Also, proper fuel supplementation for exercise can have a positive effect on lactate levels. Beta-alanine 3 is a supplement that can be used to delay the effects of lactic acid accumulation, but it may negatively affect other aspects of performance.

If you often have symptoms of lactic acid accumulation after exercise,It is recommended to go to the hospital to find a dietitian to develop an energy supplement plan that suits you.

How to prevent lactic acid accumulation:

1) Gradually increase training volume, intensity and duration

2) Including rest days and easier training days

3) Appropriate for your body Come on

4) Ask the sports nutritionist to customize the supplement plan