It is believed that during particularly intense exercise, lactic acid builds up in the muscles, causing pain and discomfort. According to recent research, this is not entirely true. In any case, you can try to minimize the unpleasant side effects of training.
Instructions
Step 1
Lactic acid is a consequence of the process of glycolysis - the breakdown of glycogen and glucose. In fact, it is a glucose molecule split in half. The breakdown of glucose serves to form useful substances (pyruvates), which are used as an energy source by muscle cells. However, with intense training, due to the acceleration of glycolysis, an excess of pyruvate is formed, and from them lactic acid is formed.
Despite the well-established stereotype, research suggests that lactic acid is not always the cause of muscle pain after exercise (often a consequence of microscopic fiber breaks). The negative effect of lactic acid is more manifested in a decrease in energy production, difficulty in nerve conduction and muscle contractions. This is why exercise is often followed by fatigue. Meanwhile, lactic acid is an important source of energy, as well as a starting material for the synthesis of glycogen and glucose. It is primarily used by the muscles as an energy fuel during intense exercise, so in fact it is useful and necessary. The remainder of the lactic acid in the kidneys and liver is converted into glucose.
Step 2
To minimize the negative side effects of exercise in the form of pain and extreme fatigue, follow a few rules. First, always warm up at the beginning of your session by warming up your muscles. Don't forget about stretching, too. When it comes to stretching, you need it both before and after your workout. Particular attention should be paid to stretching the muscles that have been used the longest.
Step 3
Build up the load gradually, as you are ready for it. If you are a beginner or have not done physical exercise for a long time, then do not strive to immediately break records. Start with short, no preparation workouts. Gradually move on to more intense activities.
Step 4
Don't get hung up on pain and discomfort. As you train, these unpleasant manifestations will be less and less. The more trained a person becomes, the faster his muscles are restored. And if sometimes the muscles hurt a little, it can even be nice - you know you did a good job during your workout. This is an indicator that the muscles are developing and will soon get stronger.
