Feel the Burn: The DL on Lactic Acid

I don't know if it's because I am pregnant or if I am just noticing it more because I am not working my body the same, but man is the BURN for REAL!

I often hear from clients that they HAD to take several days off because the burn in their muscles was so intense, like can't sit down without looking like you have major hemorrhoid issues, BAD! We have all been there and will likely be there again! We often times blame this burn on lactic acid but really it is hydrogen break down that is causing the burn!!! What's more the lactic acid build up is actually essential for easing muscle mid-workout burn.

So let's break this down into it's components.

What is Lactic Acid?
Actually called lactate, it's a by product of glycolysis; breaking down of carbs, glycogen, and other molecules to produce a high-energy compound called ATP. ATP is then broken down, releasing energy and other molecules, including hydrogen, into the muscles (Janet Hamilton, C.S.C.S., an exercise physiologist at Running Strong in Atlanta).

So Why Hydrogen?
It all has to do with your body's pH level during exercise. Hydrogen builds up which lowers your pH causing your body to be more acidic (I know a little middle chemistry lesson here but stay with me). This acidic environment interferes with your muscle fibers ability to contract. That's the B U R N you feel. 

When Can this be Expected?
The accumulation of hydrogen begins when you have surpassed your anaerobic threshold (about 85-90% of your maximum heart rate). Training for 20-30 min at your 85-90% maximum heart rate will increase your lactate threshold.

How Long Does It Last?
The muscle soreness associated with the workout burn should diminish within in several hours after an intense workout. So all those clients who are feeling the pain days later are experiencing actually experiencing something called "delayed onset  muscle soreness". This is actually when you you have micro tears and/or swelling in your muscles (needed for muscle growth). 

What Can You Do to Alleviate the Pain?
To put it simply, there isn't any way to PREVENT glycolysis, unless you are planning on NOT digging deep and pushing hard during your exercises. However you can alleviate some of the pain by

1. Continue to exercise intensely for 20-30 min/day 3-5x/week. I know crazy, exercise more to decrease the burn. Remember we can improve our threshold. Think about it, when you start a new exercise program like Max 30, isn't the first week the toughest? You are sore, you barely last to the first water break and you are exhausted. However as you continue through the next three weeks, your time improves, your muscles last longer and you begin to feel energized... You are increasing your threshold just by being consistent every day.
2. Stay HYDRATED! This doesn't mean drinking just while working out but also throughout the day. This does not include sugary, preservative loaded carbonated drinks. You best bet is is a drink that is well balanced in healthy sugars, electrolytes, and water (also known as fluids osmolality). Try something like Beachbody Performance Line: Hydrate as an alternative.
3. Know your limits. If starting a new high intense program be sure you know how to modify if needed to avoid injury. Always speak to a medical professional is you are ensure the workout regimen is appropriate for you. 
4. Educate yourself so you know the difference between acidic imbalance due to accumulation of hydrogen and delayed onset muscle soreness.