How to Burn Lactic Acid

When you exercise, your body breaks down sugars to produce energy for your muscles. If your body is continually getting the oxygen that it needs, the only waste products are carbon dioxide and water. But if you exercise so intensely that your body cannot keep up with the oxygen demands, carbon dioxide is not removed from the cells. The carbon dioxide causes lactic acid to build up in your muscles and eventually flow into your bloodstream. The only way to prevent lactic-acid buildup is to increase your body's ability to utilize and transport oxygen by properly aerobically training your body.

Things You'll Need

  • Comfortable clothes
  • Running or training shoes
  • Water
  • Notebook
  • Pen
  • Optional:
  • Sports drink
  • Heart-rate monitor
  • Pedometer
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Instructions

    • 1

      Determine your current endurance levels, i.e., how long you can ride or cycle until you need to rest.

      You need your starting point so you can design an effective training program.

    • 2

      Design a weekly endurance plan that includes long-distance, slow-paced training; short-distance, fast-paced training; hill training; and at least one rest day. These distances should be designed around your original maximum distance.

    • 3

      Drink water and/or electrolyte replacements during your workout. Drink only water if your workout is shorter than 60 minutes --- drink 8 to 10 oz. water every 30 minutes if you're working out in normal temperatures and 8 to 10 oz. water every 10 to 15 minutes in hot temperatures. If your workout is longer than 60 minutes, you must also consume foods and drinks that contain potassium and sodium to avoid electrolyte depletion. Bananas, yogurt and chicken soup are good sources of electrolytes, and sport drinks can also be helpful for electrolyte replacement.