As a result of strong or unusual physical exertion, for example, after the first training, most people feel uncomfortable burning and tingling in the muscles. This is the effect of lactic acid after exercise, which accumulates in muscles precisely as a result of activity.
Symptoms of lactic acid in muscles
The human body is arranged in such a way that the physical load deprives the muscle of an active influx of oxygen and blood flow. This leads to the fact that lactic acid, which is always present in the muscles, can not be withdrawn in a timely manner and begins to accumulate. Its large number changes the pH level, which causes the characteristic symptoms of increased lactic acid:
- burning in the muscles;
- painful sensations;
- general weakness of the body;
- unpleasant sensations when trying to re-engage in sports;
- difficulty in moving.
However, we can not say that lactic acid is harmful. Being engaged before the burning sensation in the muscles, you are guaranteed to create ideal conditions for the speedy growth of muscles, and if you add enough protein to the diet, you will be able to gain muscle mass gain in the shortest possible time. It is lactic acid that gives the athlete a second wind and allows deeper work out the muscle fibers, which also leads to a positive result.
How to remove lactic acid in muscles?
Before you tackle the issue of excretion of lactic acid, remember the purpose of your training. If you are engaged in giving the muscles easy tonus or for losing weight , then it is worthwhile to work this question. At the same time, it is worthwhile to think about reducing the loads. If the goal of your classes is to form a beautiful muscle mass, then lactic acid is your main helper, and it is the burning sensation that will be the main evidence that you have given the body enough load and can count on the increase in muscle fibers.
Among the most accessible ways to deduce lactic acid from muscles it is possible to list the following:
- Stretching . Immediately after training, allocate time for a small set of stretch marks, paying special attention to those areas that have been subjected to the maximum load. Performing stretching after exercise, you help the body to recover more quickly and reduce the pain syndrome. This is especially important for those who train after a long break.
- Water . Usually a person needs about 2 liters of water per day, but in hot weather and with active loads, this figure should be increased. To help the body cope with lactic acid, this amount should be doubled. Try to drink at least 1 - 1.5 cups every hour for 2-3 days after your workout.
- Hot bath or contrast shower . Water treatments are a great way to relax and help the body get rid of excess lactic acid. In order to achieve maximum effect, you should lie in a hot bath for 5 minutes, leaving the heart area above the water, then pour cold water, and again lie down in the bath. Repeat 3-4 of these approaches. Do not forget that the bath is contraindicated for pregnant women and people with a weak heart. In this case, it is better to resort to the usual contrasting soul.
- Sauna or bath . In modern fitness clubs, visitors are often offered a sauna after a workout - and this is a great way to cope with excess lactic acid. Spend 3-5 minutes in the steam room, exit and shake with icy water. Repeat the entire procedure 3-5 times.
- Massage . Relaxing session with a professional masseur will make it much easier for you to transfer the pain after training. However, you can massage the overextended areas yourself - this will be less effective, but much better than the absence of any measures.
Many are looking for an ointment that allows lactic acid to be removed in muscles, as an emergency aid. If you want, you can try any heating option. However, if you use the above measures, you can easily cope with the pain syndrome without additional funds.