The amount of lactic acid buildup reduces as your body increases in fitness, unless you increase the intensity of the workout before your body is ready. As your fitness level increases, take precautions during your workout to prevent the buildup of lactic acid.
Step 1
Slow your pace when you start to feel the acid burn in your legs or arms, to help get rid of lactic acid during the workout.
Step 2
Walk at a comfortable pace when you first feel the pain of lactic acid, even if the burn occurs after completion of the workout.
Step 3
Complete a series of static stretches on the major muscle groups that have the pain of lactic acid buildup, after walking at a comfortable pace. Hold each stretch for a minimum of 30 seconds. Complete the same stretches on the muscle groups that you worked during the exercise session.
Step 4
Soak sore muscles in cold water for 10 minutes after a high-intensity workout, to help reduce pain after exercise.
Tips and Warnings
- Warm up your muscles, before increasing the intensity, to lower the risk of excess lactic acid buildup. Good options include walking or biking at a conversational pace. Perform a cool-down walk, or slow your pace, for five minutes after the end of your workout. The cool-down is a similar pace as the warm-up. Long-term muscle soreness may be a serious problem, not related to lactic acid. Aim to increase the workout intensity by 10 percent each week, to increase your body endurance gradually.
