Saturday, May 15, 2010
MUSCLE SORENESS , LACTIC ACID AND ANAEROBIC ATP -- CAPT AJIT VADAKAYIL
Human cellular produce adenosine triphosphate ATP is also known as the energy of life. Muscles use ATP as an energy source.
The cardiovascular system is limited in its ability to quickly deliver blood and oxygen to the working muscles. Because of this, during high intensity exercise, ATP is also provided by anaerobic metabolism that don't require an ongoing supply of oxygen. Anaerobic pathways can provide ATP immediately, but they also have limited stores that need to be refilled after they are used up.
ATP is created in essentially two ways. One is by aerobic metabolism using oxygen carried in the bloodstream. This is a sure and steady way to create virtually unlimited sources of energy; however, it has a limit on how fast it can work.
During intense power exercise, such as fast 100 metres sprinting or lifting heavy weights, muscles rely on anaerobic metabolism, which can only produce a certain amount of energy at a time, unlike the aerobic metabolism system, which can produce energy over hours like for a marathon runner .
Trained marathon runners have a greater ability to quickly deliver oxygen to the working muscles which increases the ability to use aerobic metabolism at a higher exercise intensity.
Lactic acid is a product of anaerobic energy production. When you work out, you stress the fibers in your muscles, causing them to break down. As these muscle fibers break down, your body responds by processing the by-products of intense muscular exertion (a complex chemical and mitochondrial process), which is also referred to as muscular acidosis, or lactic acid build up in the muscle tissue.
This process is accompanied by an aching soreness, varying from mild discomfort to serious pain. You will most likely feel the most soreness (related to your body processing the lactic acid buildup in your recovering muscle fibers) the second and third day after an intense workout.
Vitamin C and potassium a Both nutrients are also believed to speed the recovery and repair the stressed muscle fibers. Vitamin C can be found in citrus juice and supplements. Potassium is found in bananas and kiwi.
By drinking plenty of water, you can flush your body of excess lactic acid. When you take the time to stretch after exercising, you allow the muscles to release some of the lactic acid building up in the muscles. After several workouts, you’ll find your muscles suffer less and less from pain related to lactic acid build up. This is because the muscles adapt to the strain placed upon them.
Pain is a warning mechanism the threat of injury, to bodily tissues.
Large bulging muscles of wrestler is a good example of cellular adaptation The normal muscle cell might have 2,000 myofilaments, the hypertrophied cell might have 4,000 myofilaments. The workload can now be divided evenly among twice as many myofilaments, and the muscle cell is capable of more work.
The new cells are more robust than their fragile cousins. The individual can do wrestling without excessive fatigue, and no cell injury results from the hard session. A new level of equilibrium has been achieved by the process of cellular hypertrophy. A wrestler with this type of muscular development can be considered to be in excellent physical condition.
A large part of the loss of muscle mass with age is the result of disuse and atrophy rather than loss of muscle fibres. Muscles which are not used shrink at an alarming rate— disuse atrophy.
The greatest myth propagated by sport coaches is that lactic acid is the cause of the stiffness felt after an event such as a marathon. Stiffness is caused mostly to damage to the muscle, and not an accumulation of lactic acid or lactic acid crystals in the muscle. Lactic acid does not exist as an acid in the body: it exists in another form called “lactate”, and it is this that is actually measured in the blood when “lactic acid” concentration is determined.
Another misconception is that lactate is responsible for acidifying the blood, thereby causing fatigue. To the contrary, lactate is actually an important fuel that is used by the muscles during prolonged exercise. Lactate released from the muscle is converted in the liver to glucose, which is then used as an energy source. So rather than cause fatigue, it actually helps to delay a possible lowering of blood glucose concentration, a condition called hypoglycemia, and which will cause a runner to feel weak and fatigued if it occurs.
Muscle cells convert glucose or glycogen to lactic acid. Then lactic acid is absorbed converted to a fuel by mitochondria in muscle cells.
By training at a high intensity (lactate threshold training) the body creates additional proteins that help absorb and convert lactic acid to energy. Thus when muscle is rebuild after a power isometric workout , the secreted hormone builds the muscles by redirecting fat from the abdomen area of men – butt for women.
A kilo of waste fat requires 7000 calories. 300 calories is burnt in one hour of brisk walking. ( it is K calories !)
By sipping ice cold water every 20 minutes during the day you provide a clear repeated signal to your metabolism to keep your energy and alertness levels higher. When ice water reaches the stomach it stimulates increased energy production though out the body and raise alertness. It also causes loss of excess body fat. One way to FOOL YOUR METABOLISM.
Hypertension is a drought management system of the body , where reverse osmosis takes place to refill the cells with water. Doctors do the reverse — they happily prescribe diuretics.
Think about it!
CAPT AJIT VADAKAYIL