FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Lactic acid?

After the last two days of working out, I’m sure many of us were slow to roll out of bed this morning. But, why is that? There are two main hypothesis as too why this may be. The first is that lactic acid builds up in the muscles and causes the discomfort, the other is that the mechanical elements of the muscles were damaged and that is what is painful. Neither as been completely disproved but one is more likely. Here is a quote from the CrossFit Journal:

“Mechanisms of muscle damage: Eccentric overloadCIMG0692
For something so commonly experienced by us all, you
may be surprised to know that the exact mechanisms of
muscle damage and the cause of the subsequent soreness
are still unclear. It has been, and still is, a source of quite
active debate amongst muscle physiologists. There are
essentially two hypotheses for what initiates muscle
damage in the first place: a “metabolic” hypothesis and
a “mechanical” hypothesis.
The “metabolic” hypothesis, predominant for many
years, states that muscle damage is caused by metabolic
deficiencies or excesses. It was believed that lactic acid
(generated during high intensity exercise) was the cause
of muscle soreness. While it is fair to say that muscle
burn or discomfort during high intensity exercise has been
linked to lactic acid, there is no evidence to suggest that
this is in any way linked to subsequent muscle damage or
soreness.”

What are factors that decrease healing times?

  1. Increased Age
  2. Poor Nutrition
  3. Lack of Sleep
  4. Stress
  5. Doing Nothing (sitting around)
  6. Increased Insulin Sensitivity
  7. Anti-coags
  8. Corticosteroids
  9. NSAIDS

NSAIDs, what are these you ask. Non Steroidal Anti-Inflammatory Drugs, Ibuprofen, Naproxen, Aspirin. These medications block our bodies own natural response to heal tissue, through our inflammatory responses. Many athletic combines have actually banned Ibuprofen from the training facilities because of its pronounced effects. So if you have a headache, take Acetaminophen instead, and if your muscles work, use ice instead.

If anyone would like a copy of this please let me know and I will get you a copy of the full article. There is also a great video by Kelly Starrett, owner of CrossFit San Francisco, and a Doctor of Physical Therapy, that I can make available for you.

Tuesdays WOD:

3 Rounds for time

20 KB swings

20 pushups

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