How do you get rid of lactic acid in your muscles?

Asked 4 years ago

When I train, I get a big build-up of lactic acid in my muscles, which causes a lot of discomfort while working out. What can I do to prevent lactic acid build-up? How do I get rid of lactic acid in my muscles?

Grady Glenn

Thursday, September 24, 2020

An aerobic cool down will help to cycle that lactic acid back through the liver. That being said, general soreness while training and after training cannot be prevented and is usually expected.

Jacob Oneill

Friday, September 25, 2020

Make sure that your work durations and rest durations make sense for the relative intensity and that the work: rest ratio at the relative intensity level used makes sense.

Also, make use of recovery positions (ribs down, no rib flare, no lower back extension, some flexion and breathing recovery) to recover.

You will need to do more training to improve your ability to do more work at a higher intensity level and higher power output at your anaerobic threshold.

Marcos Gardner

Wednesday, September 30, 2020

Fluids, rest, and magnesium can help your body flush out this natural part of the workout process. Gradually increasing the exertion level will increase your tolerance level over time.

Yael Gladstone

Sunday, February 28, 2021

Lactic acid is usually the result of normal metabolism. Oxygen in the blood is necessary to convert glucose into energy. When there is insufficient oxygen, the body breaks down glucose without oxygen, resulting in lactic acid. People often experience high levels of lactic acid during or after strenuous exercise.

There are several ways of preventing lactic acid build-up during exercise. *Drinking enough water can help the body to break down excess lactic acid. Keeping the body hydrated during exercise helps clear lactic acid build-up.

*Taking deep breaths. The body starts to produce lactic acid when it is low on oxygen. It uses a lot of oxygen. in order to convert glucose to energy Breathing deeply will help deliver oxygen to the muscles, thereby slowing the production of lactic acid.

*Decreasing exercise intensity. When feeling the effects of lactic acid buildup, (usually muscle pain and cramping) they can slow down or take a short break and reduce the intensity of their workout. This will allow recovery of the oxygen levels in the blood.

*Post-workout stretching. stretching the muscles carefully and lightly can help reduce muscle pains and spasms due to lactic acid build-up.

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