Edited by Chris
If you participate in sports or enjoy working out, you're probably familiar with that burning sensation in your muscles that leaves you sore for a couple of days afterward. The burning sensation is caused by lactic acid, a natural by-product of higher-than-normal energy use in the muscles that's made up of oxygen, carbon and hydrogen. And though lactic acid is actually a sign that your body is working hard and using energy, most athletes find it painful and want to know how to reduce lactic acid. The following steps will teach you which precautions to take before, during, and after exercise to reduce lactic acid and enjoy your workouts more.
1Warm up properly before your workout. This means doing between 5 and 10 minutes of aerobic exercise, such as jogging, cycling, or swimming. The goal of the warm up is to get the blood pumping to your muscles so they're prepared for the harder work to come.
2Stretch briefly. Spend a couple of minutes stretching all your major muscle groups-your back, chest, abs, legs and arms. This lengthens the muscle fibers and helps prepare them for exercise.
3Maintain medium intensity during your workout. Though you may want to push your body to its limits, this is a sure way to get lactic acid. Instead, maintain an intensity that raises your heart rate and makes you breathe faster without compromising your ability to have a conversation. If your breath is too short and fast to speak normally, take the intensity down a notch.
4Drink plenty of water during and after exercise. Bring a flask along during your workout and take a sip every couple of minutes. Within 5 minutes of finishing exercise, drink at least 1 full glass of water.
5Cool down properly. After you've finished the main section of your workout, reduce the intensity by increments to allow your heart rate to gradually return to normal.
6Stretch for at least 10 minutes after your workout. Take your time and really stretch each muscle group. Though your muscles will be tight at first, maintaining each stretch for at 30 seconds will improve circulation and reduce lactic acid buildup.
7Increase the frequency of your exercise. The more often you exercise, the more your muscles will get used to lactic acid and the faster they'll be able to circulate it out of your system.
- Be careful when stretching. Though stretching is good for your circulation, overstretching can lead to strains and torn ligaments that can literally put you out of the running for a long time. Never "bounce" when you stretch, rather, maintain a long, even stretch and really concentrate on your muscles.
- If you have diabetes, a heart condition, or kidney problems, consult with your physician about how to reduce lactic acid.