-Lactic acid produced by exercise is our good friend. Here, let everyone know about lactic acid, what is sports soreness and its role in sports.
Can you use a roller to remove lactic acid? How can we not produce lactic acid? Can wearing XXX products really delay lactic acid?
There are so many misunderstandings about lactic acid, and the fact comes from everyone's ignorance.
Many people blame "lactic acid" for feeling sore after exercise because the body produces waste such as lactic acid. ), which leads to discomfort after exercise, so everyone is anxious to eliminate lactic acid. There are many products on the market that claim to "eliminate lactic acid" and "help delay the secretion of lactic acid" ... Then sports learners are scared to death of lactic acid and think that lactic acid is really a bad thing that hinders sports.
In the gym or among my own students, there are still many people who don't know what lactic acid is, and they feel pain when they hear the word "acid"; Let's listen to what others say. Everyone thinks that the pain after exercise is caused by lactic acid.
This is a big misunderstanding, lactic acid is our good friend, it can provide energy reuse, but also the judgment of exercise intensity!
Understand the pain, overcome the pain, improve physical fitness, and exercise regularly, in order to achieve the goal correctly and keep it up!
How does the body use energy during exercise?
First of all, the energy system of the human body is very complicated. Simply put, there are anaerobic systems (creatine phosphate system and anaerobic glycolysis) and aerobic systems (aerobic glycolysis and fatty acid oxidation). When the body is running, it will not only use one kind of energy, because unlike cars, the body can only use oil or electricity, which is more complicated than the mixture of oil and electricity.
Anaerobic exercise, such as weight-bearing training, muscle strength and endurance to exhaustion, or short-distance sprint 100 m or 200 m, short-distance turn-back running, fast climbing stairs, or jumping movements, as well as some explosive movements. It takes a short time to work hard, and these are all exercise modes that operate by anaerobic energy. The body takes the lead in using creatine phosphate system to generate energy, and creatine phosphate is quickly used up, and then begins anaerobic glycolysis. The by-product of sugar production in anaerobic state is lactic acid.
When you do these violent movements, you feel that your muscles are so sore that you can't do any more movements, that is, under the extensive use of anaerobic energy, in addition to the rapid consumption of creatine phosphate system, lactic acid quickly accumulates to a certain value and hydrogen ions are produced in large quantities, so you can't do the same violent movements, so if you want to continue to do it, you can only do it with a very easy load.
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Lactic acid can be your energy and will be eliminated automatically!
Lactic acid does not stay in muscle, but is released into blood as lactate and hydrogen ions, which changes the pH value in blood and inhibits muscle contraction. So it is not lactic acid that affects muscles, but hydrogen ions.
Lactic acid: About 80% of lactic acid will be oxidized into energy during exercise, and the rest will be converted into liver sugar for storage and reuse, so lactic acid is a very important part of the energy system. Lactic acid will be completely removed within one hour after exercise.
Ions: There is a buffering mechanism in blood, that is, "sodium bicarbonate", which can combine with hydrogen ions to neutralize pH value. When the sodium bicarbonate in the blood is not enough to neutralize, your anaerobic exercise will be exhausted.
In fact, we can increase the content of sodium bicarbonate in the blood!
First, you can inject sodium bicarbonate into the blood, but it can be fatal.
Second, you can drink sodium bicarbonate, but it may cause nausea and vomiting.
Third, long-term regular aerobic exercise can increase the total blood volume of the body, thereby increasing the storage of sodium bicarbonate. I believe everyone can see that the third method is feasible and healthy!
Generally, when doing aerobic exercise, because of the low intensity, the body will still need the supply of anaerobic energy at first, but the amount is not large, so the lactic acid value will not soar and will soon be eliminated by the body through circulation; Then the supply of aerobic energy system began to increase. At this time, fatty acids are oxidized and sugar is produced in an aerobic way. There will be no lactic acid by-product in aerobic way, so there will be no lactic acid accumulation in general aerobic exercise, which will cause the muscles to be very sour and unable to function.
But under some aerobic conditions, the situation will be different. For example, when doing aerobic intervals, if the intensity is high in the sprint stage, it will enter an anaerobic state, and the body will begin to need anaerobic energy to cope with high-load and laborious movements. At this time, a lot of lactic acid will be produced, and then the muscles will feel sour and unable to continue. For example, if you run intermittently on a treadmill or a stepping machine and sprint in the middle, you have to run very fast or step on the ladder very hard and fast. At this time, you will find that your legs are beginning to feel so sour that they will explode. Then you have to slow down, because lactic acid is produced in large quantities, the body's buffering mechanism can't be loaded, and hydrogen ions make muscles unable to function. This time point is called lactic acid surge point (OBLA). When it becomes normal aerobic intensity after deceleration, the body has enough ability and time to buffer lactic acid and neutralize hydrogen ions, so it can continue to exercise.
Some athletes specialize in the training of lactate threshold, that is, keep the exercise intensity at lactate threshold, so as to improve their lactate threshold and make the body have stronger endurance to cope with stronger exercise. So that's why I don't advise students to wear ornaments to delay the accumulation of lactic acid, because only by strengthening their bodies can they make real progress.
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Lactic acid tolerance can be strengthened through training!
Adjust the intensity when doing aerobic exercise. When the intensity reaches a certain value, the body will decide which energy system you need at this time. The aerobic intensity is mainly the oxidation system. When the intensity increases to anaerobic intensity, the body will change to anaerobic energy supply system. Everyone's tolerance to lactic acid is different and can be strengthened through training.
The critical point of the above situation is called lactate threshold, which can be used as the definition of exercise intensity and the distinction between anaerobic and aerobic. Some people will ask why my feet still hurt after doing simple aerobic exercise. This may be because I haven't exercised for too long, and my muscles don't adapt. Even mild exercise will hurt after exercise.
Legend, simply explain the intensity zoning when doing aerobic exercise. The vicinity below VT 1 is probably the degree of low-intensity aerobic exercise. When the intensity increases to VT2, it is about the lactic acid surge point (OBLA).
The pain after exercise is called delayed soreness (DOMS), which is not caused by lactic acid. Because some muscles are damaged, the body is prone to delayed soreness for unaccustomed exercise, relatively high-intensity exercise, or some exercise with heavy centrifugal contraction load.
The picture above shows a strong mother and father attending a training camp sponsored by Fit in Taiwan Province. We usually do high-intensity exercise, but after two days of training camp, it still hurts! Because BootCamp has many movements or rhythms, you don't do it often when you exercise, which leads to delayed pain after exercise. In BootCamp, there are a lot of continuous movements, and it is too sour to do it again, which is the result of a large accumulation of lactic acid during exercise.
How to solve the delayed soreness after exercise
Summarize lactic acid as follows:
1. Aerobic exercise will not cause immobility caused by a large amount of lactic acid accumulation, while anaerobic exercise will cause a large amount of lactic acid accumulation. 2. The ache after exercise is delayed ache, not caused by lactic acid. Lactic acid will be reused as energy and will be completely removed within one hour after exercise. 3. After exercise training, lactate threshold will increase, aerobic endurance and intensity will increase, and anaerobic resistance to lactate accumulation will also increase.
To solve the delayed soreness after exercise, we should pay attention to what I said before, fully stretch, and let the muscles quickly return to the best state through * * * or self-fascia relaxation. Remember, healthy muscles are soft and elastic, not hard. Good healthy muscles can protect the body, buffer joint pressure, keep the body in a correct posture and avoid many civilized diseases.
Back to the original question, does everyone know the answer now?
Can you use a roller to remove lactic acid? → No, lactic acid will be eliminated automatically. Use the roller to relax the muscle fascia.
How can we not produce lactic acid? As long as you exercise, lactic acid will accumulate, but remember, lactic acid is not the enemy.
Can wearing XXX products really delay lactic acid? It is possible, but it depends on the individual whether you need to wear it in daily training, because it is really powerful to raise the lactate threshold by your own strength.
Taojie column authorized to reprint the original source. Don't misunderstand lactic acid again! Actually, it's your good friend!