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
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8 comments:

  1. Ed, good luck out there, and thanks for what you're doing. It's an incredibly worthy cause. I hope the aerobic metabolism using oxygen carried in the bloodstream makes the run a bit easier. muscle pain relief in Canada

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  2. Phani bhushan

    July 5, 2014 at 10:35 AM
    HI Capt,

    Could you throw some light on Yellapragada Subba rao the famous biologist who was made a christian by American churches and when he died the churches claimed him to be their man and buried as per their style but later his personal letters proved how he was deceived by churches to get converted to christianity to get the US citizen ship and how he denied their offers. I read all this in telugu weekly.

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    Capt. Ajit Vadakayil
    July 5, 2014 at 1:05 PM
    hi pb,


    hi pb,

    i will exhume this great indian who was BURIED by the immoral white man --like nikola tesla.

    there will be a full post later.

    This man deserves a bharat ratna — is NOT our AAAILLAAA sachin the dirt under his finger nail ?

    capt ajit vadakayil
    ..


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    Gopi Krishna
    July 6, 2014 at 3:26 AM
    Sir,

    I read about him. Old telugu material says he experienced lot of hardship in Boston. Wikipedia does not mention it. One thing I learnt after reading about him is that committed people do not have time for crying and chest-beating. Of course we now live in Modern India where, according to a tweet, Barkha Dutt has made it to NCERT text books. One website states Yellapragada Subbarao does not even get mentioned in Indian medical textbooks.

    If people don't even want to acknowledge genuine greatness, the least they should do is stop worshipping false heroes and heroines.

    Thanks

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    Capt. Ajit Vadakayil
    July 6, 2014 at 3:46 AM
    hi gk,

    the white man JEW has grabbed many prizes which would have gone to indians.

    punch into Google search-
    DR ECG SUDARSHAN DENIED NOBEL PRIZE FOR PHYSICS IN 1979 AND 2005, VULGAR RACISM VADAKAYIL

    ATP is a great discovery.

    I have dedicated a post to it 4 years ago-

    punch into Google search-
    MUSCLE SORENESS , LACTIC ACID AND ANAEROBIC ATP VADAKAYIL

    I have NOT mentioned Yellapragada Subbha Rao's namein thispost. so i shall stick this comment-- till i put a full post on this great UNSUNG Indian.

    capt ajit vadakayil
    ..

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  3. hi m,

    let me tell you something wanna be sport guru , Milka Singh who is still crying over why he turned back -- will NEVER EVER know.

    On the MICRO SCALE – MACRO quasars and black holes work in a unique way.

    A good sports coach is NOT a rustic CHOOT who gets Dronacharya awards without knowing the science behind athelete training. He would have NEVER heard of VO2 max and how to increase athletic performance.

    Usain Bolt is a 100 metres world champion because he does ANaerobic training-- the Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system.

    While running 200 metres his body switches to the anaerobic glycolysis/lactic acid system.

    A marathon runner—after breasting the tape takes his victory lap in a totally different mode.

    Both the ANaerobic and aerobic systems are utilized during training and athletic performance.

    The athlete has to ensure that they train both power systems to maximize their athletic performance. The anaerobic system is utilized in all-out efforts of exercise lasting up to one minute.

    There are two anaerobic power systems available to the body:

    The Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system, and
    The anaerobic glycolysis/lactic acid system.

    The ATP-CP system is used for efforts lasting less than 10 seconds; while the anaerobic glycolysis system powers efforts longer than 10 seconds, lasting up to a few minutes

    Anaerobic training is achieved through: speed and power training

    Anaerobic training increases athlete's lactate tolerance the size of the fast twitch muscle fibres.

    A higher anaerobic capacity enables an athlete to:

    Perform at a higher intensity over a specific distance—and, when required maintain a high intensity for a longer period of time



    The aerobic system, also known as aerobic glycolysis, powers continuous steady state exercise longer than three to four minutes.

    In the aerobic system energy (ATP) is produced through Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport Cycle

    Aerobic glycolysis is dependent upon the athlete's aerobic capacity, which is their functional capacity for oxygen transport (i.e. distribution of oxygen rich blood to body tissues) and utilization (i.e. ability of muscle to use available oxygen to produce energy). Aerobic training increases aerobic capacity through adaptations to the athlete's oxygen transport and utilization system

    Aerobic training increases aerobic capacity through adaptations to the athlete's oxygen transport and utilization systems.

    Both the anaerobic and aerobic power systems are important to the athlete ad each needs to be trained to optimize their athletic performance.

    capt ajit vadakayil
    ..

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    Capt. Ajit Vadakayil

    September 5, 2014 at 7:42 AM

    HOW MANY OF YOU HAVE SEEN TINTU LUKA RUNNING THE T5 FOR INDIA?

    SHE DOES NOT KNOW HOW TO CHANGE GEARS -- FROM TEST CRICKET MODE TO ODI MODE TO T20 MODE TO T5 MODE !

    TEE HEEEEEEE !

    capt ajit vadakayil
    ..

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  4. Dear sir,
    my wife has severe leg pain (actually It's not a pian but a type of muscle scramb) in Malayalam we call it "kattu Kazhakkuka".after marriage (3 yrs before ) it started. during pregnancy time it was severe .this scramb starts from the backside of knee ( soft muscle to the bottom of leg). we did several medications both alopathy and homeo. but doctors are NOT able to find out the exact problem.
    can you please tell us what is the solution for this ?
    thanking you in advance.

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    1. hi n,

      take her to a good hospital and get it checked -- could be DVT.

      that area will be warm and inflammed.

      capt ajit vadakayil
      ..

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    2. capt.. you're like a fathers figure and male told model to learn from.. something that every young man needs.. specially in this time of feminism cum male bashing


      can you tell me rajiv dixit said for Indians running is bad.. for knees and chaki peesna is best work out for indians

      I am a fan of sprinting as fast as I can 100m.. I mostly do it as it increases testosterone and explosive strength and muscle

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  5. RELAXED MUSCLE = STRONG MUSCLE

    This may seem counter intuitive: a relaxed muscle is a strong muscle. A muscle that hold tension or tightness is often tired, lacks circulation and oxygen in the cells. Tired muscles can not move as easily, thus the body feels and acts weaker when it is tight. Muscles that are open, relaxed and flexible are ready to move and lift for the next task.

    Try this: Notice where in your body there is tension: shoulders, neck, hips or legs. Move this part of your body, challenging the muscles for a moments. Take a breath in and out, releasing the movement back to neutral. Now, gently stretch the muscle. Repeat this two or three more times and observe the sensations in that muscle. Breath in oxygen, breath out tension. What do you notice happening?

    Sports massage techniques are used to release muscle tension and holding patterns around joints in order to free the body for flowing movement. On my massage table, you are invited to release the bones of the shoulder, hip, neck or head into my hands. One the muscles release, the joint is moved towards a comfortable range of motion (ROM) into a gentle stretch. The body pauses to enjoy the stretch and then is invited to move the joint back to the neutral center of the body. Once relaxed, you are invited to breath deeply, bringing oxygen into the body and the muscle being worked on. As the body relaxes once more, the stretch is invited into the joint to bring further release to the muscle and joint.

    Notice the improvement in strength as ROM and relaxation deepen.

    Each movement increases the relaxation, improves ROM and brings relief to the pain in the joint and with movement. This is a lasting improvement as the body will begin to circulate blood, nutrients and oxygen to the muscles and joints more freely. Healing deepens as the muscles relax. Relaxed muscles are strong muscles.

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  6. how important are the glutes muscles, also lower body strength ?

    lot of amateurs just build the upper body.

    also looks like yoga also gives good consideration to lower body.

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