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Lactic acid is a true exercise efficiency thermometer
We are accustomed to talking and thinking, always in training aerobic And it is easy to understand: the production of energy from the aerobic system is the one that mainly sustains the long-term exercises. And, as an example, the main one - the street race - sport with the greatest number of practitioners around the world.
Well, what does lactic acid have to do with it? All. It is the thermometer for aerobic exercise efficiency. As the accumulation of this acid occurs, fatigue comes and the exercise will be terminated.
The so-called lactic acid system cycle, short-term energy, is used for intense work from muscular glycogen and anaerobic glycolysis
This cycle makes possible the rapid generation of energy even in the oxygen insufficiency or even when the requested work exceeds the time required for the aerobic energy production.
The tests and works that have the lactic acid as end product of the energy cycle are those of intense, maximum effort for at least 1 minute and at most 3 minutes. Exhaustion prevents further work.
The best example for using this cycle is 100 meter swimming, short, fast test, which does not even use the aerobic cycle of energy production. There is a great final accumulation of lactic acid, exhaustion, and that rapid, panting breath needed to compensate for it and re-establish equilibrium and homeostasis.
Well, if it is part of rapid energy production, it has nothing to do with mine 10k race? It's all to do. Your accelerated production determines the pace and success of your endeavor.
Look at what lactic acid can do for those who are healthy but sedentary. They limit to 50/55% the capacity of the aerobic metabolism to produce energy. The good news is that training shifts this percentage toward better efficiency by delaying acid buildup.
The ergometric and ergospirometric laboratory tests, which evaluate cardiovascular and cardiopulmonary function, performed at maximum effort, reveal indirect or direct, the interval of aerobic work in which the accumulation of lactic acid is not sufficient to interrupt the exercises of long duration and, therefore, useful in the prescription of the said aerobic training.
This same interval can be obtained by the blood dosage and serial of lactic acid as the stress is achieved. Its exponential production indicates that the production of energy with the aid of oxygen has ended and that the anaerobic metabolism will be used to fulfill the task only for another 3 minutes that precede the exhaustion.
Speed and power training with increased muscle mass , for tests where short-term energy is required, increase individual tolerance to muscle and blood accumulation of lactic acid. Some attribute the greater ability of muscle glycogen to be the main factor for this effect. However, when compared to the muscular adaptation produced by aerobic training, it is found that the response is consistently greater for long-lasting energy .
And finally, to answer the classic question: "is lactic acid a villain?" I turn to a very consecrated law of physics: "it depends on the adopted framework." It depends on the purpose and type of training proposed by each individual.
Stretching improves breathing and can be done at home
When experts insist on that maxim that exercise is important for health, not only refers to aerobics and muscle, but also to stretching. This modality can work miracles on your body, such as preventing muscle pain, cramps, strains on simple exercises, joint overload, and premature wear such as arthrosis.
HIIT home workout for weight loss and flat belly
No one will be able to dry those unwanted pounds or flattening your belly until the summer, which starts in less than three months if you sit on the sofa at home. The lack of time is also not a good excuse for not training because today, studies show that methodologies such as the one used in Hiit training promote weight loss with little exercise time.