Very often, many athletes are very vaguely represent the processes occurring in the muscles, when working with various weights. For example, such a concept as lactic acid is perceived by many athletes almost as the main “infection”, which does not allow muscles to grow. Because of what this is happening and whether it really is, we have to figure it out today.
What is lactic acid
So, everything in the collection, then we can begin …
Lactic acid. Introduction to the theory.
I think you are familiar with this feeling when, having trained well in the gym or simply loading (after a long break) an unusual muscle , the next morning simply “neither with your hand, nor with your leg” does not move. Well, how was it? So, often all the negative factors of “uncanting” are attributed to lactic acid. So whether it is, or not, let’s understand.
Meet lactic acid (which is also called “milk”) – a clear liquid that is a by-product of the physiological processes that take place in the exercised muscles during their training. The accumulation of lactic acid occurs as a result of the training of an athlete of a particular muscle, and the more repetitions / approaches are made in the exercise, the more milk “acidifies” the muscles. In general, the body uses glucose for energy production, which splits during physical activity (without oxygen), and the lactic acid ion, lactate, has the final product of its oxidation. In the future, the ion is not oxidized, and if the load is intense, then the entire lactate, accumulating, does not have time to be removed.
Thus, at the end of the set, the concentration of this lactate reaches a critical point, which “burns” pain receptors and there is a characteristic muscle burning. After a rest, the level of “milk” falls, but not to its original mark. Thus, the more and more intensely the athlete trains, the more lactic acid accumulates in his muscles.
It is believed that the mechanism of lactic acid accumulation is activated after 30 seconds. the work of the target muscle group with the burdening.
It is believed that “milk” has a negative effect on the muscles, preventing them from working at full capacity, however, this is not the case. Almost immediately after you put off the projectile, blood almost instantly rushes to the limbs of the muscle and washes away lactic acid into the general circulation, which then enters the liver, again turning into glucose (during gluconeogenesis) . Next, glucose re-enters the blood for further use. This process is called the Corey cycle (see image) .
Such a “circulation” of lactate in shred pro elite total increases the acidity of the blood and has a stimulating (rejuvenating) effect on the entire body.
It was scientifically proven that pain is not an indicator of the effectiveness of exercise and the quality of the load on the muscle.
There is such a thing as retarded muscle pain ( ZMB ) – a feeling that always arises when you give yourself unusual physical exertion (try a new exercise, increase the intensity or duration of the training) . The ZMB mechanism is the occurrence of microtraumas (tears) in muscle fibers. These small wounds induce the body to activate its protective reserves, the secretion of hormones responsible for healing and suppression of inflammation increases, and protein synthesis is enhanced. At the exit, the muscle adds its volume and weight.
Here a quite reasonable question arises: … since ZMB promotes muscle growth, should it occur after each workout? In general, it should be said that the organism is a highly adaptive structure that can adapt to any changing conditions. Therefore, do not blame yourself for the fact that after 3-4 workouts your muscles are no longer sore. Apparently, the body just got used to the load, and this exercise has ceased to influence it with its initial efficiency.
In general, if you want to achieve a constant burning sensation in the muscles, you should not practice the same training program for more than 2-3 months, you also need to perform the exercises quite intensively.
Now let’s deal with the myths (not powder :)) on lactic acid. Very often from bodybuilders and fitness athletes you can hear this phrase: lactic acid just kills my muscles. Is it so? During exercise, it turns out that it contributes to the production of energy for the muscles and serves as a fuel for the liver in the production of glucose and glycogen. Its production is a completely natural process, so to speak, the body’s response to overcoming stressful situations. Therefore, such a statement is fundamentally wrong.
Of course, lactic acid has its own “dark” side. In particular, when it is produced by the body, it breaks down into a lactate anion and a hydrogen ion (which lowers the pH level) . The latter is an acid in the “jelly” that interferes with the transmission of electrically signals from the brain to the muscles, slows down the energy response and weakens the muscle contractions. These hydrogen ions accumulate in the muscle and cause a characteristic burning sensation. Therefore, some blame lactic acid for muscle fatigue, but in reality (as you now know) the reason for this is the accumulation of hydrogen ions.
Lactate of lactic acid, on the contrary, is very useful for our body, because it is “jet” fuel, which is preferred by muscles during their workouts. It is also important for providing the body with a constant supply of carbohydrates. If you take lactate in its pure form, it can significantly improve the overall performance and speed up the recovery processes.
Thus, skillfully controlling lactic acid, you can easily increase your energy level, as well as prevent muscle fatigue.
5 facts about lactic acid
To use such a powerful tool to improve the effectiveness of training, you need to arm yourself with relevant theoretical knowledge. So let’s look at 5 facts that every athlete needs to know about “jelly”.
№1. Lactic acid does not cause muscle pain and cramps
The unpleasant pain in the muscles on the day after intensive training is only the result of damage and micro-tears of the myofibrils (thin muscle threads) . Dead pieces of dead tissue accumulate in the muscles and then excreted through the immune system. Convulsions also occur as a result of over-stimulation of the nerve receptors of the muscles, which is caused by the accumulation of fatigue in the latter.
Therefore, it should be remembered that lactic acid (or rather lactate) is not the engine oil that remains in the muscles after exercise, it is a fast source of fuel that is consumed during classes and during the recovery process.
№2. The formation of lactic acid in the splitting of glucose
As a result of this process, cells produce ATP , which provides energy for most of the chemical reactions in the body. “Milk” is formed as a result of anaerobic metabolism – i.e. The process takes place without oxygen. ATP production associated with lactate is small, but very fast. This makes it ideal for satisfying the energy needs of an organism working with an intensity of 60-65% of the maximum.
Number 3. Lactic acid can be formed in muscles that receive enough oxygen.
We all know that with an increase in the intensity of exercise, the work more and more include white (fast) muscle fibers, which for their reduction (mostly) use carbohydrates. When they break down the muscles begin to produce lactic acid. Thus, the more intensely you do (run faster, swim, lift weight) , the more carbohydrates are used as fuel, and the more “milk” is produced.
This only means that the speed of its entry into the blood is higher than the removal rate, while oxygen does not have any influence on this process.
№4. The production of lactic acid is produced by the breakdown of carbohydrates and energy
Lactic acid will be formed the more, the faster the process of splitting glucose and glycogen. In the process of rest after high-volume training with large weights, the body (mainly) uses fats as a source of fuel. However, the more often you train with submaximal weights, the faster your body switches to “carbohydrate rails” as a fuel source. In turn, the more carbohydrates used as fuel, the more “milk” produced by the body.
№5. Well-organized training allows you to speed up the process of removing lactic acid from the muscles
Yes, indeed, it is possible, by increasing the intensity of the exercises, a sufficient amount of rest between sets, and alternating loads to achieve this “acceleration” effect. To use lactic acid effectively, you need to include exercises in your training program that help remove muscle lactate. These exercises include the principle of supersets and sets with weight loss. In addition, in almost any training program, there are a couple of exercises that contribute to accelerated “withdrawal of milk.”
In general, the output of lactic acid is enhanced by the alternation of cardiovascular and high-volume workouts with weights. It turns out that the more “jelly” you have accumulated during the exercise, the better, because it stimulates the body to produce enzymes that accelerate its use as fuel.
Thus, we can conclude that your training program should develop the ability to remove lactic acid in you already during your classes. Summing up all of the above, I would like to say that in general the organism “loves” lactic acid (in particular, lactate), and I would even say that without it there is not a single high-quality workout. It is understandable, because lactate:
is a super-fast fuel, so necessary for the heart and muscles during exercise;
used to synthesize liver glycogen (carbohydrate storage form) ;
is an important component of sports drinks;
simultaneously promotes and prevents muscle fatigue.
Well, and as always, according to tradition, at the end we will summarize and give some practical advice.
FAQ: how to get rid of lactic acid?
Many newcomers to the gym very often experience discomfort from high-volume workouts, resulting in muscle burning. Therefore, following the simple tips below, you will significantly increase the comfort level of your classes and will not “stress” on the accumulation of lactic acid. So, this is what needs to be done to keep its accumulation to a minimum:
start your workout with a light, warming up workout;
stretch the muscles after each repetition or at the end of the set;
increase your working weight gradually, as your muscles are ready;
Do not skip (if possible) workouts, let your muscles get used to the loads;
fully recover after training.
Actually, that’s all.
Taking the above information into service and following simple tips, you can easily subordinate and learn to manage the strongest catalyst for the intensity of training.