People who work out on regular basis must have experienced it at least once in their life.
A sudden build-up of pain in your muscle. That burning & tingling sensation in your body is familiar to all. Has muscle fatigue or cramps while lifting weights ever made you stop working out?
In other words, all these are the result of lactic acid buildup in muscles. So, now you must wonder why it happens & how to prevent it.
Worry no more here in this article we bring you 5ways to get rid of lactic acid buildup from muscles.
The root cause of all this pain is the build-up of “lactic acid” in muscles. So let us first learn about the element in question a little.
What is Lactic Acid?
One of the metabolic processes in our body is known as glycolysis. Lactate and hydrogen ions are the results of Glycolysis and lactic acid is the collective term for it. It builds up in muscle during a high-intensity workout.
A high-intensity workout requires a lot of energy and strength. During this type of high-intensity workout, our body goes through several biochemical processes to keep us energized.
In normal times our body uses oxygen for energy by turning food into fuel to keep us going. This is aerobic respiration but during exercise, the body relies on anaerobic respiration.
What happens during anaerobic respiration, it does not use oxygen but glycogen for required energy. This is what glycolysis is.
The high-intensity workout requires more oxygen than normal hence for energy body relies on this process. Lactate and hydrogen ions form lactic acid so that they can be removed from the cell to the blood.
Lactate can decrease acidity in muscle plus it is a source of energy when the body doesn’t have enough oxygen. So, is lactic acid the bad guy here? We will be able to find the answer and understand it clearly in our next section.
What is Lactic Acid Build?
We understand now how Lactic Acid is formed in our bodies. So, lactic acid is removed from our bodies naturally. The problem starts when the body is unable to clear up the lactic acid as it starts increasing rapidly.
This happens during heavy exercise or excessive weight training. As the acid starts building up we feel a certain burning sensation or fatigue in our muscles.
Interestingly our body has a natural way to decrease it.
Symptoms that you might feel during this situation are- burning sensation, tingling, numbness, nausea, weakness, cramps, etc.
So, in the next section, we share 10 ways for you to follow to get rid of lactic acid buildup in the muscle.
How to Get Rid of Lactic Acid Buildup?
This issue can easily be tackled. Here in this section, we bring you 5 ways how you can get rid of lactic acid buildup during exercise.
#1. Take Breaks
It is necessary to take small breaks in between high-intensity workout routines. It helps oxygen to get into the muscles and break down lactic acid buildup.
#2. Stay Hydrated
Water is the ultimate solution to everything. Staying hydrated during a workout is anyway important. Additionally, lactic acid is water soluble. Your body becomes less prone to lactic acid build-up if it is well hydrated.
#3. Reduce Intensity
Challenges are good and it is also commendable to push yourself a little more with each exercise. But remember to know your limit.
You must be cautious while lifting weights. Your gym instructor might have asked you to feel the burn. A high-intensity workout does promote healthy lactic acid balance in the body.
Although you should be aware of when to stop if the burning sensation gets extreme.
#4. Stretching
Stretching helps in releasing lactic acid buildup from muscles. Generally, it disappears within 30mins to 1 hour so stretching helps in making the process faster.
This is how to get rid of lactic acid buildup during exercise. So, you should include stretching in your cool-down routine.
#5. Breathe Properly
A healthy practice of proper breathing is beneficial for this issue. Oxygen slows down lactic acid production and also helps in releasing lactic acid.
#6. Active Life
You need to lead an active life. You should make the habit of working out more frequently. Healthy muscle demands an active life.
#7. Massage
To get rid of lactic acid build-up you can take the help of massage. Nothing feels better than a good massage. You can use the foam roller.
It helps in reducing the build-up of lactic acid by increasing blood flow.
#8. Supplements
When it comes to reducing or preventing a lactic acid build-up, you might think about taking supplements. Now there are several products available, what supplement helps to reduce lactic acid?
Magnesium supplements are proven to be most effective against this. Other options include omega3 protein and creatinine.
#9. Healthy Diet
A Healthy diet is your key to preventing lactic acid buildup. Some foods reduce lactic acid buildup. Your diet chart must include magnesium, fatty acid, and vitamin b.
Green veggies, eggs, fish, etc in moderate balance can be good for you.
#10. Monitor Heart Rate
You should monitor your heart rate while working out. It should be in the cardio range and you should not cater more than 1-2 mins beyond your cardio range.
With this, we almost have reached the end of this blog so let’s conclude with some final tips.
Endnotes
Now we understand how the build-up happens and how to get rid of it. Although before taking supplements you must consult your physician.
This is not a matter of concern in general. However, if you don’t find relief in this you should talk with your doctor once.
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