Working out and taking on a physically active lifestyle is not always easy. Some folks run into injuries, burnout, or chaotic schedules, hindering their ability to reach goals in their desired timeframe. A common issue for many is experiencing lactic acid, specifically if it’s been a while since their last workout. Here’s how to push past it or stop the buildup altogether.
Increase Training Frequency
The easiest way to move lactic acid through your system is to increase the frequency of your training sessions. Often, sporadic training or extended breaks can welcome the buildup. Then, when you get back to it, you notice the stagnant acidity more than usual.
For example, if you work out twice a week and notice lactic acid at the beginning of your workout, this is a sign that you are quickly burning through your stored energy, leading to fatigue. Increasing the frequency of your workouts to four or five times a week can trigger your body to produce more stored energy, so when you initiate a workout, you have the energy to burn without discomfort.
Focus on Training Intensity
The intensity of your training can impact the buildup of lactic acid. If you want to reduce the buildup altogether, it’s best to gradually increase your training intensity. Doing so can develop your tolerance to the movements and help your muscles understand how much energy to store based on your activity levels. Also, consider integrating EMS treatments into your workout regimen, alongside personal training, to offer more muscle contraction and variation to your muscle memory.
Re-Approach Your Hydration Habits
You probably hear a lot of buzz about hydration habits and their value, regardless of activity efforts and levels. However, sometimes, people fall out of step with their hydration habits, and the amount of water they drink daily lessens, enabling the lactic acid to build up.
Consider re-approaching your hydration habits by creating or downloading a daily water intake tracker that appropriately aligns the number of ounces needed with a specific time throughout the day. Each person’s water intake will vary. Nevertheless, it’s an integral part of keeping your internal systems happy.
Implement More Active Recovery Measures
Taking days off is necessary for your overall well-being and is critical in recovery and rehabilitation. However, if you’re experiencing more lactic acid buildup than you’d prefer or it’s hindering your progress, consider implementing an active recovery technique that allows you to take the time you need while maintaining movement.
Common active recovery techniques include yoga, biking, walking, or stretching with foam rolling variations. All these options will elongate your muscles and help move the lactic acid through your system.
Understandably, the discomfort can be discouraging. Hopefully, these suggestions will help you find the best solution for your lifestyle and fitness level.
Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her performing music around the city. She is also a dog mom of 2.