The fallacy of Lactic acid

This is a subject often discussed by beginner and intermediate athletes. It comes with a vast sum of often repeated fallacies. I want to dispel one right now for all my friends who workout regularly and practice martial arts.

You may have heard it said, "lactic acid builds up in the muscle and causes it to hurt after your workout." You may also have heard remedies such as stretching, drinking water, taking protein, or taking some other kind of sports recovery drink.

The fact is lactic acid is a fuel, your body uses it as such when other sources ere depleted, and some times in the presence of oxygen is used to refuel worn out muscles.

Muscle soreness is often the result of unaccustomed intensity from all out effort in working out, or soft tissue damage caused by activity.

It is a fact that during high-intensity workouts lactic acid is produced as a by-product. In these situations, delayed onset of muscle soreness, or DOMS, is a result of micro-trauma in the tissue. While it is possible that lactic acid my irritate the muscle tissue in this case, it is not the cause.

One great way to reduce muscle soreness is to steadily increase workout intensity reaching your goal only through many sessions. This will also decrease your injury rate and increase the likelihood that you will remain disciplined in you workouts.

Another great way to combat muscle soreness is to use a cool down. In an appropriate cool down your body replenishes it's oxygen supply. The oxygen then allows excess lactic acid to be broken down as fuel, leading to lower levels and thus less irritation in already damaged tissue. * note this will not remove all soreness because the underlying micro-damage is the cause.

Remember, muscle soreness when encountered is a result of you reaching your goal. Part of building a better body is breaking down muscle and building it back up. The bodies natural response to micro-damage is to repair the tissue better than it was before the workout, resulting in more strength, stamina, and better performance.


~TJ

Fit Test

This is the second fit test and the first one after training. hopefully we will see a diffrence!!
I will post the results from this Test and my first one

~TJ

Day 2 week 2 repeat

This is the second time we will be doing this set of workouts for week 2

today's workout is Pure cardio!

Week 3 a repeat of week 2

Since most of us have taken a break we will repeat week two in preparation for the fit test next week

Today is cardio power and resistance


~TJ

thursday

todays workout is Cardio Recovery
What a bad name I don't feel like I recover anything :)
Lets get these workouts done and post!!!

Wednesday week 2

Today's Workout is Plyo/Cardio Circuit

Alt workout is

Wednesday 110119

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

http://crossfit.com

Tuesday

Today's workout is pure cardio. I did workout yesterday but forgot to post. Now that I'm back in school I should be posting these early.

We may have to add a week insanity because of the workouts we missed last week. I am not sure I want to try month two without 4 consecutive weeks. Post to comments what you think



~TJ

Wednesday

Today's insanity workout is plyo- cardio circuit

For an alternate workout check out
Http://crossfit.com

Don't forget to post your workouts!


~TJ

Snowpocalypse Monday and Tuesday

Due to snow and sledding I din't workout yesterdy, must have been a great workout cause I lost weight!
today you can choose your workout either Cardio Power and Resistance or Pure Cardio

alt

TUESDAY 110111

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

http://crossfit.com

Friday on Saturday

Fridays workout was Plyometric Cardio circuit.

Did this one today because of some family matters, it was better this way since I had hurt my shoulder and it felt much better today. This was my best workout so far! I did all of the warmup with out stopping and didn't get really gassed till the half way point. Felt great!
This weeks stats:
3577 calories
6 hours
205.4 lb.s at the end down about 3-4 lb.s

Post your stats for the week if you feel comfortable doing so (ladies need not post weight but post your loss!)

~TJ

Thursday back to the madness

Insanity:
Pure Cardio

CrossFit:
Rest day

Keep going today you get a rest day on Saturday!
~TJ

Insanity Day 3

Cardio Recovery
previewed this DVD and this workout should be pretty "light" compared to the other ones and its a good thing too I'm gassed!!


Alt Workout
CrossFit

WEDNESDAY 110105

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

http://www.crossfit.com/

Insanity and CrossFit

Insanity continues
Cardio Power and resistance

Alternate Workout

TUESDAY 110104

Front squat 3-3-3-3-3 reps

http://www.crossfit.com/

post to comments after you complete the workout

Insanity Has begun

Today's workout was Insanity- Plyometric-Cardio circuits
850 Calories in 50 minutes
This sucked, i am not in as good a shape as I was pre-fight. it also took me longer because my lovely daughter jumped chapters with the remote towards the end...grrr........

~TJ

Alternate work out CrossFit

MONDAY 110103

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

http://www.crossfit.com/