المدونة

Do you know? Lactic acid is not a "burden" during exercise; instead, it provides support in three core aspects: energy supply, metabolic regulation, and improvement of exercise performance.

1. Core Function: Efficient "Emergency Energy Source"

Lactic acid is an important energy replenishment for muscles during high-intensity exercise, especially during periods of insufficient oxygen.

When the exercise intensity exceeds the limit of aerobic metabolism (such as sprinting, high-intensity interval training), the muscles will first produce lactic acid through anaerobic respiration.

The produced lactic acid is not all accumulated; approximately 70% of it will be quickly transported to other muscle cells (such as slow-twitch fibers) or the heart, where it is re-decomposed through aerobic metabolism into carbon dioxide and water, releasing energy for exercise use.

This "lactic acid shuttle" mechanism can continuously supply energy for high-intensity exercise, delaying the energy depletion caused solely by glycogen reliance.

2. Key Regulation: Maintaining Metabolic Balance During Exercise

Lactic acid can indirectly help the body adapt to high-intensity exercise by regulating the internal environment.

Buffer pH fluctuations: The traditional view holds that lactic acid causes acidosis, but research has shown that the lactate ions dissociated from lactic acid can combine with hydrogen ions in the blood, thereby to some extent buffering the sharp drop in intracellular pH and slowing down the fatigue signals caused by excessive acidity.

Promote glycogen recovery: After exercise, the lactic acid that has not been fully metabolized in the muscles can be converted into glucose through the "gluconeogenesis" of the liver and then transported back to the muscles to synthesize glycogen, accelerating the recovery of energy reserves after exercise and shortening the recovery period of the body.

3. Long-term Value: Enhancing Exercise Adaptability

Repeated production of lactic acid during regular exercise can indirectly promote the upgrading of body functions and enhance exercise performance.

Stimulate improvement of aerobic capacity: Long-term training with lactic acid accumulation (such as interval running) will cause the body to adapt to the lactic acid environment, improving the efficiency of lactic acid clearance (such as increasing the number of mitochondria and enhancing the activity of aerobic metabolism enzymes), allowing the body to maintain aerobic energy supply at higher intensities and delaying the onset of fatigue.

Enhance muscle endurance: The presence of lactic acid will slightly stimulate muscle fibers. After long-term adaptation, the muscle's tolerance to acidic environments improves, fatigue occurs later in the same intensity exercise, and endurance levels increase.

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