Lactic acid and information about it

Once a while it is good to let it all go and rest your body.  If you look at yourself, the way you run might have already shown signs of deviation and compromising.  We got to admit, no matter how good you are, no matter how perfectly genetically engineered you are, unless you are artificial intelligence or Robots.  There is no way that you can escape Sports injury.  Therefore, good maintenance is essential and we need to be careful about it.  Let us look at something about Lactic Acid.

What happens when we exercise strenuously?

We breathe faster and faster to attempt to shuttle more oxygen to our working muscles.  The body prefer to generate energy burning the storage that we have with oxygen.  However, when we require more energy than we can adequately deliver the oxygen, the working muscles will generate the energy anaerobically.  In short, the body will breakdown the glucose to convert to energy using limited oxygen, a substance known as lactate will allow the glucose breakdown.  In this manner the lactate level drives up and increase in the acidity of within our body.  This is where we feel soreness and tiredness when we train too much or too hard.

In simple points, the Lactic Acid is:

• responsible for the burn in the muscles when exercising very fast
• It is also generated when you have and infection or suffering some disease
• responsible for the soreness you experience in the 48 hours following a hard session
• a waste product

Lactic acid is the one that causes soreness and pain in the muscles.

HOW CAN WE REDUCE LACTIC ACID

1. DO NOT PUSH YOURSELF BEYOND THE LIMITS DURING WORKOUTS

Work out intensity are build overtime, do plan your workout and achievements well so that you do not “sore” yourself out.

Set realistic goals that you can achieve comfortably.

2. WORK OUT REGULARLY

This helps your body to go for better performance so that you will not feel sore easily.  Once you overworked, you might

have to compromise the next training, this will be inefficient.

3. HAVE A BALANCED DIET WITH MAGNESIUM, VITAMIN B and FATTY ACIDS

Magnesium: Found in green leafy vegetables.  VITAMIN B are found in green vegetables and food with protein like

beef and meats.   Lastly, fatty acids like fish oil and essential plant oil are helpful to help convert your glucose to energy

fast and prevent the soreness.  They also help in good energy production.  Keep your food intake full of wholesome and

nutritive stuff and cut down on sugar, salt and other condiments.

4. DRINK A LOT OF WATER

Especially before and afterwork outs to makes sure that the toxins get flushed out.  Always make sure you are well

hydrated especially in hot weather.

5. KEEP BREATHING AND DO YOUR WARM UPS AND COOL DOWNS

Breathing deeply will help you to get more oxygen properly and transport them well.  Having proper warm ups

and cool downs will help your body adjust slowly back to the pre workout sessions.  This helps to reduce the level of

soreness and pain.

DO also take note that muscle training such as doing weights or body building will build up more lactic acid that normal aerobic activities.