Workouts help maintain health and good sports shape. But often at the end of the courses there are muscle pain. The reason for their appearance lies in the deposition of lactic acid in the tissues. Our goal is to understand how to avoid such consequences?
The concept of «lactic acid». Let’s try to understand together
To ensure the proper functioning of biochemical mechanisms in tissues, a certain amount of oxygen is needed. It maintains the energy balance in the body. During exercise, especially intense, there is a massive consumption of oxygen. It is he who helps the muscles contract.
In this case, there is a certain peculiarity – with strong loads, the flow of oxygen into the tissues is blocked. Therefore, the blood supply reduces the speed and an insufficient amount of air enters the body.
But the processes in the tissues continue to require energy for their work and try to find it in accessible places. As a result, energy consumption passes with a deficiency of free oxygen.
Lactic acid is the product of a chemical reaction that occurs in tissues for the purpose of producing energy in the absence of oxygen.
If the outflow of blood is difficult, then this acid is deposited in elastic tissues.
Such deposits, which occur during training, are eliminated without help for a few days. If the pain appeared after a few days-it has nothing to do with acid.
Acid deposits are often accompanied by a violation of the integrity of muscle fibers, and painful sensations disappear after their complete regeneration. Already during the execution of loads, a burning sensation may occur. Sometimes this feeling disappears at the end of the exercise.
If the pain increases during training, you need to finish the lesson. Otherwise, the harmful acid will begin to accumulate and the tissues will be damaged. The chemical formula of lactic acid is CH3SN (OH)Coon.
Lactic acid damage, tips to prevent build-up
Acid deposits repel the desire to play sports due to unrefined pain or subconscious fear of their reappearance.
Damage to lactic acid:
Severe pain in various tissues, most often in the legs.
The person feels bad, broken and apathy appears.
Often leads to an increase in body temperature. To improve the condition, it is recommended to take antipyretics.
Tips to help prevent the problem:
It is necessary to correctly distribute the load. Intense loads after a long break will only harm. It is worth starting with simple exercises and a small load, gradually increasing it.
Before training, perform a stretch that will help relax the muscles.
You should engage regularly.
Sleep should be complete.
It is important to observe proper Nutrition.
Between exercises, do a little rest so that the muscles are not overloaded.
It is necessary to drink plenty of water. One glass is used every 20 minutes.
Strength loads alternate with cardio.
How to remove lactic acid from muscles?
Let’s figure out how to properly organize training to minimize pain:
Before the Class, A warm-up is performed. This will prepare the muscles for future loads. After training, the final part is performed, giving the muscles a relaxation-a snag.
The number of repetitions of exercises gradually increases.
Cardio is alternated with strength loads. Thus, the training will be long and reasonably balanced.
Do not take large breaks between trainings.
On the rest days of classes, actively spend time.
How to get rid of lactic acid?
Let’s see together – how to remove the accumulation of substance from the muscles? To solve the problem, use several methods:
Go to the bath. High air temperature and high humidity will help to remove secretions. In this case, blood flow increases, blood vessels and muscle tissues expand. It is important to apply heat treatments wisely. Because their excessive use can harm. For the first visit, 10 minutes is enough. Then the time increases. It is forbidden to warm up for more than 1 hour.after warming up, take a contrast shower. The bath helps to remove acid twice as quickly. There are certain contraindications: diabetes mellitus, high blood pressure and a number of diseases. Therefore, before going there, it is worth seeking the advice of a specialist who will assess the general state of Health. In the absence of contraindications, but the sudden appearance of discomfort in the steam room, it is better to leave it.
Otherwise, How Can Acid be removed from the muscles? This is done with the help of a warm bath. Due to lack of time, money and other factors, the bath is replaced by other hot procedures. For example, a warm bath at home. In efficiency, it is almost not inferior. To perform the procedure, it is necessary to fill the container with water so hot that the body will hold. The duration of the bath is not more than 10 minutes. It is important that water does not get into the heart area. Then it is worth taking a cold shower and leaving the room for a while. Then the procedure is repeated. It is necessary to add more water at high temperature. There repeat 3 turns. Use a terry towel.
Another simple way to remove acid is to drink plenty of fluids. In addition, hot procedures are contraindicated for some. Every day you need to replenish the water balance and consume at least 3 liters of water. It is recommended to use green tea, which acts as an antioxidant. After training, you can drink blood-restoring juice (cherry or pomegranate), a decoction of Nettle, dogrose, Hawthorn with honey.
Use sports supplements. These include glutamine, carnitine, creatine. The first additive is the element on which the protein is built. Glutamine helps the body get back into shape after exercise, improves immunity and removes lactic acid. Carnitine accelerates fat burning, improves performance in sports. Creatine performs a protective function of the central nervous system. All of the above drugs will help to remove lactic acid from the body.
Massage. For such procedures, you can go to a professional or perform it yourself. This will relax the muscles and relieve tension from the whole body.
The formula for getting rid of lactic acid is simple – you need to follow the recommendations and not make mistakes.
Finess Head 