A BETTER understanding of lactic acid and how it is linked to the intensity of your exercise routine can help you achieve your fitness goal, said Jerry Diaz, a National Academy of Sports Medicine certified personal trainer.
Exercise has many well-known benefits such as weight loss, lean muscle, improved mood and energy level as well as reduced risk of chronic diseases.
But Diaz said the wrong level of intensity could lead to muscle ache, rapid breathing, nausea or stomach pain which are the results of lactic acid buildup.
This occurs when too much lactic acid builds up in your bloodstream. The most common cause is intense exercise that an individual’s body is still adapting to.
“When exercising, it’s important to avoid overtraining,” Diaz said. “Overtraining can lead to increase lactic acid buildup and injury. It can lead to uncomfortable, painful, sore muscles.”
Diaz added, “During exercises or strenuous activities, when an individual begins to feel the signs of lactic acid buildup, this is a hint that their body needs to slow down and rest.”
During intense exercise, the body uses oxygen to break down glucose for energy. If there is not enough oxygen to complete the process, lactate is made, Diaz said.
Each individual body can convert this lactate into energy without using oxygen. However, lactate can also build up in your blood circulation sooner than you can burn it off, Diaz said.
To avoid unnecessary lactic acid buildup, one must approach an exercise program or routine with moderation, he added.
As the saying goes, Diaz said, don’t go from being a couch potato to trying to run a marathon in a week.
“Start your exercise with a moderate approach that your body can tolerate without being sore for over three days,” he added. “Increase the level of exercise each week so your body can build a steady tolerance.”
Hydration can avoid excess lactic build up, Diaz said.
He recommends a balanced nutrition intake that includes fruits, vegetables, whole grains, and lean meats.
Getting plenty of rest at night and giving the body time to recover between one’s scheduled exercises are also highly recommended, he added.
“One must remember to listen to their body — length of recovery depends on how each person feels,” Diaz said.
Remember: stay hydrated, rest between workouts, perform breathing techniques and dynamic warmups.
For professional fitness nutrition inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
Charlestone Kim performs lunges with a Bulgarian bag at BBJ Athletics.
