Exercise and sport sciences reviews. Baltimore: Williams and Wilkins,. Martin, N. The comparative effects of sport massage, active recovery and rest in promoting blood lactate clearance after supramaximal leg exercise. Journal of Athletic training, 33 1 , Morelli, M. Changes in H-reflex amplitude during massage of triceps surae in healthy subjects. Journal of Orthpaedic and Sports Physical Therapy, Morelli, m. H-reflex modulation during manual muscle massage of human triceps surae.
Archives of Physical Medicine and rehabilitation. Preyde M Effectiveness of massage therapy for sub acute low-back pain: a randomised controlled trial. Canadian Medical Association Journal Rontoyannis, G. Lactate elimination from the blood during active recovery. Journal of Sports Medicine and Physical Fitness. Ross, M. Delayed-Onset Muscle soreness. Work out now, pay later? The Physician and Sports Medicine. Retrieved on 15 th April from the World Wide Web.
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The effects of the modified intermittent sequential pneumatic device MISPD on exercise performance following an exhaustive exercise bout. British Journal of Sports Medicine, Site by Webolution. All Clinics: 02 Appointments Make an appointment online All clinics: 02 Book Now! Lactic Acid Article by Brad Hiskins Lactic acid has been the focus of sports massage therapists for many an athletic season.
The Energy Systems Before describing lactic acid, it is important to have an understanding of the energy systems the body uses to supply energy to the working muscles. The Aerobic Energy System. Prolonged muscle activity beyond approximately 3minutes ex: marathon Oxygen necessary The Aerobic System is required for any athletic event that extends beyond about 3 minutes in duration, such as a 5km run, m swim, or a soccer match.
Focusing on this energy system during training can reduce the amount of lactic acid that builds up, and prolongs the ability to utilize this energy system. The aerobic system provides energy for low to medium-intensity activities that last anywhere from two minutes to a few hours.
Any sport that has repeated shifts, rallies, events, or sustained exercise, such as long distance swimming, crew rowing and kayaking rely on the aerobic system. Unlike the other two systems, the aerobic system requires oxygen and takes longer to overload and fatigue the system. Summary: At any given time, each system is contributing ATP for exercise energy; however the contribution of each system varies on the intensity and duration of the activity.
The chart below summarizes the average energy system contribution during different sports. If you want to work on improving your athletic attributes to better fit the energy system requirements of your sport, get in touch with our Sport Performance Specialists at performance sportmanitoba.
Related News Posts. He and other colleagues have also shown that the lactate part of lactic acid can actually be a fuel for muscles and the heart and that the acid part of lactic acid is not the cause of fatigue. It might be a contributor, but fatigue is multi-dimensional and caused by a number of factors.
Here is a great summary by Dr. Bruce Gladden :. Since the s, a 'lactate revolution' has occurred…… It now appears that increased lactate production and concentration as a result of anoxia or dysoxia hypoxia are often the exception rather than the rule.
Lactic acidosis is being re-evaluated as a factor in muscle fatigue…. Blood lactic acid concentration and subjective sensations of muscular soreness were assessed at intervals for 72 hours after the runs. Lactic acid concentration was significantly increased during running on the level, but subjects experienced no significant post exercise muscular soreness. Lactic acid was never elevated in downhill runners, but subjects experienced significant delayed-onset soreness.
Results indicated that lactic acid is not related to exercise-induced delayed-onset muscle soreness.
People routinely cool down or use other recovery techniques right after a race or hard workout, or in the days following one. As mentioned earlier, the causes of fatigue are multi-dimensional and perhaps cooling down does something that is just hard to measure scientifically in the lab.
It is also possible that this is just sort of the custom and people do what works for them or what their coaches and trainers suggest. The biggest challenges in a long and brutal series of days like the Tour de France are avoiding dehydration and getting enough to eat and drink so the rider has plenty of carbs available. Cold water or so-called contrast treatments seem to do help with perceptions of fatigue but not soreness.
So it is a mixed bag with no magic bullet.
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