Lactic acid is a kind of exercise regulator of the human body.
When fat is decomposed into heat and lactic acid (so fat people are more likely to produce lactic acid) during strenuous exercise, lactic acid will stimulate nerves, causing pain and fatigue.
Lactic acid is also a kind of body protection measure.
Because too strenuous or continuous strenuous exercise will strain muscles and damage body functions, the body will correspondingly inhibit people’s activity ability under high-intensity exercise, making people feel tired and abnormal pain, so as to prevent too strenuous exercise from causing damage to the body.
It is also a major side effect for athletes to provide sports level lactic acid, which not only makes people unable to play beyond the level of ability, but also makes them tired for a long time after high-intensity sports (especially anaerobic sports).
Therefore, professional athletes not only have extraordinary sports ability, but also have the ability to resist the pain caused by lactic acid.
Although lactic acid has side effects on exercise, it also has its good side.
Lactic acid can be broken down during exercise.
A large amount of lactic acid can stimulate the expansion of blood vessels and connective tissue (bodybuilding exercises use this principle).
The expansion makes muscles more powerful and blood circulation faster, Faster blood circulation can make the blood deliver oxygen more quickly (so the leg muscles of professional cyclists are very soft, not as hard as rock, because such muscles can have good blood circulation).
After exercise, the body will secrete a large amount of lactic acid even when it is still for several hours.
Therefore, it is even worse to rest immediately after exercise.
Because lactic acid will accumulate in that part of muscle tissue with the decrease of blood circulation speed, resulting in an increase in fatigue, it is better to stop hanging small teeth before riding for a while and then rest.
The body still secretes lactic acid the next day after exercise, so you should go out for a walk and ride the next day after strenuous exercise, because blood circulation and muscle exercise can help the body metabolize lactic acid, making the body feel more relaxed (if you lie at home from the day to the next day, you will feel more tired).
There are many ways to relieve fatigue and metabolize lactic acid: 1.
Massage is the best way.
Professional athletes often use masseurs to massage and squeeze muscles for them to help them release the lactic acid in their muscles, so as to cope with the next day’s competition in a better state.
Of course, amateur drivers do not have such good conditions, and pressing their muscles will also help.
Warm water bath can effectively promote blood flow, and is also one of the good ways to release lactic acid.
Adequate sleep is beneficial to the recovery of fatigue.
If you don’t get enough sleep, even if you don’t exercise hard, your body will feel very tired, which is why.
Eating more vegetables can help metabolize lactic acid.
Eating too much meat is also bad for lactic acid metabolism.
Lactic acid is produced during anaerobic respiration of muscles, and will not be quickly decomposed or absorbed.
It can only be taken away with the blood circulation.
Since our exercise consumes a lot of oxygen, anaerobic respiration of muscles is unavoidable.
In the process of riding, it is necessary to avoid the rapid accumulation of lactic acid, which will cause the thigh to ache quickly.
Pay attention to the following aspects.
Do not change the speed ratio to a large one at once, so that the muscle needs to do a lot of work, and the lactic acid produced by anaerobic breathing is large.
Therefore, try to avoid the possibility of excessive load.
Reduce the speed ratio and pedal at a brisk frequency, so that lactic acid can be taken away by the blood as much as possible.
This is also a way to relax and guide lactic acid.
During cycling, reduce the chance to stop pedaling, because it is easy to cause accumulation and can not reduce lactic acid accumulation in time.
[Off the shelf version of methods to prevent pp pain by cycling] When it comes to pp pain by cycling, although countless articles have mentioned various methods to prevent and reduce pp pain, it seems that there is no off the shelf version summarized.
When riding a bike, PP is subjected to concentrated pressure and friction for a long time, and discomfort is certain.
There are many kinds of general discomfort: 1.
It is uncomfortable that the blood does not circulate due to long-term pressure; 2.
The skin is uncomfortable due to repeated abrasion due to long-time treading; 3.
The PP is closely connected with the car seat, which is not ventilated, sweaty and sticky; 4.
Long time riding, discomfort of gluteus maximus fatigue, etc.
The way to reduce discomfort (in order of importance) 1) The so-called fit of a suitable seat means that the width of the seat should be in line with the width of the pelvis, allowing the thick gluteus maximus to bear the force.
Too wide will hinder the movement of the legs, too narrow will embed the pelvis, pressing and wearing to the “important part”, which means that the seat should conform to its p-type.
2） Wearing cycling pants has many advantages: 1.
With pads, the soft ones are not only comfortable to sit on, but also made of sweat absorbing materials such as coolmax, which can absorb sweat from the skin to prevent the skin from sticking and rubbing uncomfortably; 2.
Most of the riding pants are tight and close to the skin, so when riding, it is the friction between the pants and the seat that protects the skin, and the close fitting will not have wrinkles, in short, it will not rub the skin; 3.
The materials of riding pants are relatively smooth.
Sitting on the bicycle seat will naturally slide to a more comfortable position.
In addition, you can also save a little force during the treading process.
The gluteus maximus can suffer less force and fatigue later.
3） Correct adjustment Some cyclists don’t like to bend over and ride, they think it is hard and they want to ride straight.
In this way, most of the weight will fall on the pp, which will obviously hurt after a long time.
Therefore, it is necessary to correctly adjust the height of the seat and handlebars, so that people’s weight can be distributed on the five points of pp, hands and feet, and the pp can’t be stressed too much..