How To Get Rid Of Lactic Acid Build Up

Weight lifting, cycling, running, and swimming are all exercises that require a lot of energy. Using many different muscles all at the same time can really deplete the body of the much needed oxygen that the body craves during extreme work outs. Pushing the body too far can cause a build of lactic acid in the muscle fibers which will cause pain or soreness in those muscles later. It is thought that light exercising regularly can sometimes help prevent this painful occurrence.

What Causes Lactic Acid Build Up

Every year people make a new year’s resolution to be in better shape. They want to not only look better, but they want to feel good as well. This is where a lot of people will first experience lactic acid build up. They get to the gym or go for a run; they feel a little burning during the exercise, but they can handle for a little while no problem. Then, by the time they get home their muscles are screaming, their bodies ache. Why? Lactic acid has been being produced in the muscles from the moment they started exercising.

The process of exercising requires that the body works together. When muscles move, they require more oxygen then when they are still. When the body is pushed too far and hard, it is difficult for the body to keep up with the demands for oxygen. At the same time, the muscles are producing lactic acid as waste product. When there is not enough oxygen, the lactic acid stays in the muscle fibers. The body is not able to break down lactic acid without oxygen.

Oxygen, Oxygen, Oxygen, it is so important that the muscles get enough of it. It is important that people learn how to breathe properly while exercising. Breathing in the nose and out of the mouth is how they should breathe all the time. This form of breathing will give the body the cleanest air. When breathing through the mouth, the body will get more air that is not filtered of allergen and dirt. The nose filters all the unwanted allergens and dirt out of the air, making the air your breath cleaner and more usable.

What is Lactic Acid

Lactic acid is essentially a waste product that gets left in the muscles. During exercise there is a lot of chemical reactions happening. Lactic acid is a product of these chemical reactions. The lack of oxygen to carry away the lactic acid causes it to build up in the muscle fibers. Lactate is produced when the muscles are exercising and while they are at rest. It is the lack of oxygen that essentially causes the build up in the muscles.

How to Get Rid of Lactic Acid Build Up

Lactic acid buildup in the muscles can cause a lot of pain, often times causing the need for mild pain medication. The burning sensation during your work out was a sign that the muscles where being pushed and that there was a lack of oxygen. Staying hydrated before and during extreme workouts can really help prevent lactic acid from building up. Regular mild exercise is the best for the body. Keeping the body in shape and giving it plenty of time to recuperate will also help with lactic acid build up. Extreme exercise everyday is not advisable. The body needs down time, which is why several “mini” workouts are better than over doing it all at one time.

Preventing Lactic Acid Build Up

There are several steps that can be taken to prevent lactic acid from building up in the muscles. Following these few tip will help in preventing the possibility of a pain the next day after exercising. Hydration is a key element in keeping the body ready for exercise on a daily basis. If exercising is part of the daily routine, then the body will need more than the 8 glasses of water. It is preferable if 9 to 10 glasses of water are consumed. Warm ups are also important for the body. Light stretching before and after exercise will also help prevent any soreness later on. If weightlifting, the choice of using lighter weights and higher reps is really the best way to prevent soreness in the muscles as well.