August 8, 2011

Monday “Did you know…?” Don’t be sore about it

As you’ve taken CF classes, one of the most important characteristics of your fitness has been improvements in your lactate threshold. That is to say, your body has become more efficient at removing lactic acid formed during high intensity workouts…so you can go longer and harder before feeling the effects of lactic acid buildup (the burn, the heaviness, etc).

A particularly interesting aspect is that many of our warm-down mobility and stability exercises have contributed to that. Yes, active recovery as a way to condition the body to remove lactic acid build up…hmmm sounds interesting! So maybe you’re less sore, stiff, heavy-legged after hard-core classes because of those end-of-class routines that have been shown to clear out the lactic acid. These are simple movements that you can incorporate into your daily routine. And now, think twice if you rarely take the cool-down seriously…those active movements are important in many, many ways…and now we’re adding “removal of lactic acid”!!! Great stuff (forwarded by Capt. Awesome…thanks!)

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    Wicasa Yatapika August 8, 2011 Reply

    Another great post MD and Captain Awesome on a topic that you don’t hear a lot about. I was introduced to this concept in a different way and that was by what is called, “Active Recovery Workouts” which is different from “Active Recovery Cool Downs”. Active Recovery Workouts are when you perform an exercise on an off day at a substantially reduced effort. Typically not to exceed between 65 and 70% of max exertion. It is another way to flush lactic acid the day after an intense high-exertion workout and provide increased blood flow to help muscle recovery. I would do these workouts after long grueling trail rides of 4 to 7 hours, the next day would be a 1.5 to 2 hour ride at a reduced rate of exertion. I was surprised by how well it worked. There were times when I thought “How the hell am I gonna make circles tomorrow after this ride!” But low and behold come Sunday morning I would do it and it was amazing how much better I would feel afterward…. Anyway if you feel you are having trouble recovering from some of the tougher WOD’s or Circuits try going for a light spin on a bike or maybe a jog, I think you may be surprised by how much it helps! Anyway, just my two cents!

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    Natalie August 8, 2011 Reply

    Even though I’m not supposed to be running, I love to run home from CF is someone picks me up to get there. Feel so much better!

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