That what is lactic acid? Everyone has had a hard workout and wake up the next day with muscle aches in the area they trained.
Overloading the muscles during the workout can lead to micro-injuries and the formation of lactic acid, which it is produced in the muscles and accumulates during intense exercise.
The buildup of this acid due to training is usually temporary and doesn't cause much concern, but it can affect your workouts by causing discomfort.
Here are 6 simple tips to follow to reduce this nuisance.
Index
Stay well hydrated
Before, during and after each workout, you must always drink a lot; a correct one hydration it is important when training because it can help:
- replenish the fluids lost during training
- rid the body of lactic acid
- allow nutrients to create energy
- relieve muscle pain
- prevent cramps
- keep the body at a performing level
It is good drink at least 2 liters of water a day, even 3 days of training.
Rest between workouts
While regular exercise can help maintain consistency, getting enough rest between workouts is important for recovery muscular and gives the body the ability to dispose of lactic acid.
Having at least one or two days off a week is fine; in those days it can be done stretching, a nice walk or some light exercise.
Breathe well
It is good to get in the habit of improve breathing technique; Athletes who practice breathing exercises increase their athletic performance by decreasing lactic acid.
Here is a simple breathing technique: slowly inhale through the nose and exhale through the mouth; some find it natural to hold their breath after each inhalation.
Doing breathing exercises during workouts improves lung capacity, supplies more oxygen to the muscles and slows the production of lactic acid.
Warming up and stretching
You always have to make time for warm up and stretch your muscles before and after training; stretching can help stimulate circulation, increase flexibility, and relieve tension.
This helps to bring more oxygen to the muscles, to reduce the production of lactic acid and to free the muscles from the accumulation of the latter.
Take magnesium
Increase theAssumption of magnesium can help prevent and relieve muscle soreness and the spasms that may accompany lactic acid.
It can also help optimize energy production so that muscles receive enough oxygen during training.
Foods rich in magnesium include: nuts, legumes, and green leafy vegetables.
Drink orange juice
Adding a glass of orange juice to your pre-workout routine can help reduce lactic acid and improve athletic performance.
La Vitamin C andfolic acid contained in oranges probably help reduce muscle fatigue, to improve physical performance and reduce cardiovascular risks.
In conclusion
Lactic acid can cause fatigue and muscle pain; this can be a wake-up call to get more rest.
Taking steps and strategies to manage lactic acid buildup can help you develop healthy habits for both your daily life and your exercise program.
How many times have you experienced these annoying pains after a workout? Let us know in the comments!
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