subject: How to Prevent Lactic Acid Build-Up [print this page] How to Prevent Lactic Acid Build-Up How to Prevent Lactic Acid Build-Up
If you're new to working out, you may have questions about lactic acid, and its build up in the muscles during workouts. The build-up of lactic acid is a natural byproduct of exercise, but it is important to understand how it works and how to avoid its painful side effects.
What is Lactic Acid?
When we use our body, it requires increased oxygen. However, when we work out very strenuously, our muscles cannot get the oxygen they need quickly enough to keep them going. This causes lactic acid to build up in the muscles.
This lactic acid is what causes your muscles to burn when you're working out. However, the burn is not dangerous, and may actually make your muscles contract more efficiently, which can increase your endurance
As lactic acid builds up in the muscles, it can lead to pain and burning.
However, what we feel in the days after exercise isn't really lactic acid at all, but rather what is called "delayed onset muscle soreness" or DOMS. DOMS is caused by the inflammation and damage to the muscle from the workout.
This can be uncomfortable, but is not dangerous. If needed, simply rest the muscle group until the soreness is gone, and then you can exercise strenuously again. Keep in mind, however, that DOMS indicates that the muscle has little tears from your workout.
This is actually a good thing, as it will help your muscle to become stronger. However, if you're in severe pain for several days after a workout, you've worked those muscles too hard.
How to Prevent Lactic Acid Build-up
There are also ways to prevent the build-up of too much lactic acid in your muscles. Varying your workouts and the intensity of workouts is a great way to minimize the build-up of lactic acid. You must train each of your body's energy systems to do this.
Most body builders work just two systems and most endurance athletes work the other two. If you work all four, however, you make your body more efficient. When your body works more efficiently, you can work out harder and longer before the lactic acid starts to build up in your muscles.
Experts recommend that you have regular weight workouts in both the low and high repetition range. And, you should work on both speed and endurance.
You can also minimize lactic acid buildup by being sure to stretch your muscles both before and after your workout. Stretching before helps get your muscles ready to work and stretching afterward can help get rid of the lactic acid that has built up in the muscles.
Lactic acid is actually a good thing. It helps our muscles go farther and helps us build endurance. With varied workouts and a little time, you'll be able to go much farther before that lactic acid sets in and starts to burn.
