During exercise, the body uses glucose for energy, which can lead to a buildup of lactic acid in the muscles. This acidic environment makes it harder for the body to break down glucose for energy, but it also protects the body from overexertion. Lactic acid buildup does not directly cause soreness, but it can be prevented by staying hydrated, incorporating muscle-strengthening activities, and training on an interval program.
During strenuous exercise or other physical activity, the respiratory rate accelerates to disperse oxygen throughout the body. When muscles work so hard that they don’t get enough oxygen quickly enough for the energy they need, the body uses glucose for energy. Pyruvate is a substance that breaks down glucose molecules to give your muscles energy to keep working. A buildup of lactic acid is caused by the conversion of pyruvate to lactate in the muscles. This occurs when there isn’t enough oxygen to move pyruvate through the body to be broken down because lactate also allows glucose to be converted into energy.
Lactate increases the acidity of muscle tissue. This acidic environment makes it harder for the body to break down glucose for energy. The acidic environment helps the body protect itself from overexertion because it is more difficult for muscles to continue functioning when there is a buildup of lactic acid in the muscles.
A common misconception is that a buildup of lactic acid in the muscles during a workout leads to soreness, but this is not the case. Muscles often have a burning sensation when there is a buildup of lactic acid during strenuous activity, which may encourage the person to cease physical activity and rest, but it is the strain and damage to the muscle cells that is likely they cause pain. After an intense workout, a few days of recovery are often needed.
Athletes and other individuals who train at high intensity can often prevent lactic acid buildup by altering their training or exercise routines. Staying hydrated during exercise is extremely important and allows your muscles to function at their peak capacity. Incorporating muscle-strengthening activities with cardiovascular exercise also helps because stronger muscles are able to work harder and for longer periods of time before switching to lactate to break down glucose.
Training on an interval program is another way to teach the body to prevent excess lactic acid buildup. Interval training consists of performing several minutes of moderate physical activity, such as walking or jogging, followed by short bursts of high-intensity activity, such as sprinting. Allowing your muscles to rest lightly between bouts of high-intensity activity prevents too much lactic acid from building up in your muscles.
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