Lactic acid occurs when there is a shortage of oxygen in the body preventing the conversion of glucose into energy. The body responds by creating lactate to replace oxygen for energy conversion. Lactate during exercise is temporary and normal but can also be used to your advantage. There is a way to use lactate to increase strength and optimize results.
The more intense a workout is the heavier breathing becomes and the harder it is to catch your breath. This is normal and occurs during intense training sessions. As the body becomes low in oxygen a shortage builds up called an oxygen debt. Think of it in the same way you would think about credit card debt. It needs to be paid back and it takes a bit of time. So as the oxygen debt grows the body responds by producing lactate. Normally to convert glucose into energy there needs to be oxygen but in times of oxygen debt lactate is used instead. Lactate acts as oxygen would in the process of energy conversion.
Lactate is created within the muscles and is the reason you might feel a burning sensation during an exercise. This is actually the result of lactate being present. Some other symptoms of lactate include weakness, fatigue, cramps, abdominal pain, headache, and nausea. These symptoms usually occur when you don’t warm-up properly and go too hard too fast which throws the body into a bit of a panic. The extreme and sudden loss of oxygen results in the rapid production of lactate that overwhelms the system.
Lactic Acid and HGH
When done correctly, lactate can be used to the advantage of athletes and fitness training in general. It can actually propel results and increase muscle. It might sound crazy but hang in there. Okay, so you are out of breath, there is an oxygen debt and the body starts creating lactate. Another function the happens when this occurs is that it stimulates the release of HGH (Humane Growth Hormone). The hormone helps regulate body fluids, muscle and bone growth, cell repair, fat metabolism, and certain heart functions. It is produced by the pituitary gland and most active during adolescence when children are growing.
There are synthetic versions of HGH but they can be dangerous especially when taken without consulting a doctor.
As we age the body naturally decreases the amount of HGH it produces and instead needs to be stimulated. There are a few ways to stimulate HGH but this article focuses on using lactic acid and training with that intent in mind.
HGH levels are linked to muscle mass as well as body composition. People who are overweight have lower levels of HGH and people who are fit have higher levels. It is possible to stimulate HGH to increase muscle mass and lose body fat and one of the best ways to do that is through calculated lactate release. In order for HGH to release you need to incorporate interval training or stagnant weight training.
Intervals
Interval training is intense and requires a lot of quick energy. Sprinting, HIIT training and plyometrics are all examples of ways to boost lactate. The main focus is performing these intervals for longer periods of time. Sprinting for 30 seconds is going to get lactate results while sprinting for 6 seconds hardly will. The goal is to perform interval training for 30-70 second bursts. Rest for under 1 minute and continue with the next exercise.
The longer you can go the better but this is all about progression. Try out a session and see how many exercises you did and how long the routine lasted. Make this your starting point and increase it every week. Keep challenging yourself until you advance to more difficult routines.
Weightlifting
There are two ways to increase lactate and boost HGH with weightlifting. The first is to use slow movements with sets lasting 60-80 seconds. It puts more pressure on the muscle and forces the body to respond. Each movement should be controlled both on the upward and downward motions. Never allow gravity to make the downward motion easy. Always go slow and be in control of the speed. The number of reps is not that important as long as the movements are slow and each set is performed for at least 60 seconds. Repeat this for 2-4 sets.
The second option in weight training is to switch to a lighter weight and to perform 18-25 reps each set. Aim for a 30% reduction in weight but after going through the first set you can always adjust accordingly. It should feel the same with the last 5 reps feeling like a struggle to complete. Increasing the number of reps increases the time each muscle spends under pressure. This will release lactate and stimulate HGH.
Before a Workout
The body builds up a tolerance to lactic acid so people who are new to exercising or don’t usually exercise too intensely should take things slowly. Going too fast too soon with probably make you feel lightheaded, nauseous or fatigued. Always start with a 10-minute warm-up and slowly increase the intensity. Allow your body enough time to acclimate and adjust. Even after the warm-up, it’s still a good idea to be mindful of intensity levels so your system doesn’t get bombarded with lactic acid. Maintain as much control over your breathing as possible with slow deep breaths and be conscious of your heart rate.
After a Workout
Learning to control and utilize lactic acid to boost HGH is a wonderful weapon to increase results and reduce the likelihood of plateauing. However, a build-up of lactic acid in the system can cause cramping, fatigue and slow down recovery time. So it’s also helpful to know how to assist the body in eliminating lactic acid once the workout is finished. Learn about the 8 ways you can do this HERE.
