LACTIC ACID – Legs On Fire

Hi Adrenaline Junkies!

Here are some quick facts about the causes of lactic acid during exercise and some helpful ways to manage it! There is much detail and information regarding how the body produces and uses energy to do work. First, quick synopsis is to think of the body as a factory. What we bring into our body, our body breaks down, divides and distributes to various storages, or will use immediately for energy. There are two main processes the body uses to fulfill its energy needs, they are known as anaerobic (no oxygen) and aerobic (oxygen). The term glycolysis is used to describe the body’s ability to produce energy. During rest the body requires little oxygen needs to fulfill its energy requirements. However, as the body is faced with more strenuous exercise and work, the oxygen demands begin to increase. Thus our breathing will increase in order to bring in more oxygen in, and our hearts compensate by increasing our rate to distribute this oxygen. Now, this is where lactate comes in. If our bodies are unable to keep up with this demand of oxygen and energy needs, anaerobic metabolism will come into play. This process works by creating energy for the body without oxygen. A by-product of glycolysis, pyruvate, will be converted into lactate in order to compensate for increased demands of the body. Lactate will allow the cells to breakdown glucose for energy without the presence of oxygen.

Now, this when the body will begin to feel the effects of the lactate. Muscles become sore,, burning, tired and may even feel heavy to the athlete. Eventually, under extraneous exercise the individual will hit a wall and be unable to continue at that level. However, keeping this in mind there are a few things we can do to help prevent this from happening. It is key to know that because you feel your body producing lactate, doesn’t mean you have to stop exercising and or working. We can respond by allowing for recovery, short rest periods to allow our body’s process to catch up and get back in tune. We can help prevent this by having a pre workout warm up and post work out cool down. Having plenty of water to drink before, during and after the exercise period. It is important to keep moving when we feel the production of lactic acid. It is worse for our muscles if we suddenly stop and sit down. Keep moving at a slower pace, catch your breath and allow for muscle recovery. Over time, as our bodies adapt, we can recycle lactic acid back through the liver more efficiently and therefore reduce its side effects on our training.

Key facts to take home are:

– Proper hydration
– Proper warm up and cool down
– Don’t stop moving!**
– Replenish with food prior and after working out 
– Continue to train! With time and appropriate training these energy systems will adapt and operate more efficiently with less lactic acid!

Some helpful websites:

http://sportsmedicine.about.com/cs/exercisephysiology/a/aa053101a.htm

http://www.collegesportsscholarships.com/aerobic-fitness-science-vo2-max.htm

Nurse Thrasher