My arms ache SO MUCH. how do I get rid of the pain?

[no_one089]

Try Bladen's step 5. Works like a charm!

Ill have to look down at her so my abs will be flexed somewhat.

[hvillpimp524]

Wanna get rid of the pain?..take some morphine my nukka ;]

[CelticBhoy]

Got a few deep tissue masages a while ago, masseus (spelling?) said you want to push toxins towards the heart in order to help flush them out...

Anyone have any info regarding this?

Sorry for the delay, Bladen. Alright. So here is the article that I have, I'll actually type the whole thing out for you guys.

Lactic Acid: Understanding the Enemy

Most exercisers recognize lactic acid as an enemy of sustained exertion and athletic performance. If understanding the enemy can help us manage it, the follow explanation of lactic acid as it relates to exercise by Newsletter Editor-in-Chief Howard G. Knuttgen, Ph.D., should be valuable.

"Carbohydrate," says Knuttgen, "along with fat, provides energy to the cells of the body. If can be stored in muscles as glyocgen or it can be obtained directly from the bloodstream as glucose. When either glycogen or glucose is broken down completely to provide energy, oxygen is needed for the process to be complete. The process is called aerobic metabolism.

"When there is not enough oxygen available in active skeletal muscle cells, the process cannot be completed and lactic acid (LA) begins to appear in the muscles being exercised. The LA eventually moves out of the muscles, but several misconceptions exist about how and when it is removed."

True

The formation of lactic acid during intense exercise or sports competition is the probable cause of the uncomfortable sensation that occurs in muscles as fatigue sets in.

The appearance of LA during exercise can be taken as an indication of poor aerobic (cardiovascular) fitness. When performing at the same exercise intensity, less lactic acid production means a better state of aerobic fitness.

When quantities of LA have been produced in muscle cells, some of it can be utilized for its energy needs when oxygen becomes available during recovery. But most of it will be 1) removed from the muscles by the circulatory system, 2) taken from the blood by other tissues for energy, or 3) carried to the liver and stored as glycogen.

When performing high-intensity exercise or sport to exhaustion, athletes generate higher LA values than non-athletes. This can be related to enhanced anaerobic metabolism or, more probably, the ability to continue longer while experiencing great discomfort.

Indicator, Not Enemy
Lactic acid, as it turns out, should be seen as an indicator rather than as an enemy. its production and the subsequent uncomfortable feeling in muscles are voices screaming to be heard. Your body is saying that it is not fit enough for the type of exercise in which you are engaging. It's time to systematically train toward a level of fitness that will reduce or eliminate the burn.

Sadly, I only have a "printed copy" of the article. All that I know is that it was taken from the Georgia Tech: Sports Medicine & Performance Newsletter

A few other small excerpts that I have found are as followed:
"Lactic acid buildup (technically called acidosis) can cause burning pain,
especially in untrained muscles. Lactic acid accumulation can lead to
muscle exhaustion withing seconds if the blood cannot clear it away. A
strategy for dealing with lactic acid buildup is to relax the muscles at
every opportunity, so that the circulating blood can carry the lactic acid
away and bring oxygen to support aerobic metabolism. ...much of the lactic
acid is routed to the liver, where it is converted to glucose. A little
lactic acid remains in muscle tissue, where it is completely oxidized when
the oxygen supply is once again sufficient." Understanding Nutrition, 5th
ed., Whitney, Hamilton, Rolfes., West Pub. Comp. 1990, pg402- 403.


Lactic Acid Is Not Muscles' Foe, It's Fuel

By GINA KOLATA
Published: May 16, 2006
Everyone who has even thought about exercising has heard the warnings about lactic acid. It builds up in your muscles. It is what makes your muscles burn. Its buildup is what makes your muscles tire and give out.

Coaches and personal trainers tell athletes and exercisers that they have to learn to work out at just below their "lactic threshold," that point of diminishing returns when lactic acid starts to accumulate. Some athletes even have blood tests to find their personal lactic thresholds.

But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid.

The notion that lactic acid was bad took hold more than a century ago, said George A. Brooks, a professor in the department of integrative biology at the University of California, Berkeley. It stuck because it seemed to make so much sense.

"It's one of the classic mistakes in the history of science," Dr. Brooks said.

Its origins lie in a study by a Nobel laureate, Otto Meyerhof, who in the early years of the 20th century cut a frog in half and put its bottom half in a jar. The frog's muscles had no circulation ? no source of oxygen or energy.

Dr. Myerhoff gave the frog's leg electric shocks to make the muscles contract, but after a few twitches, the muscles stopped moving. Then, when Dr. Myerhoff examined the muscles, he discovered that they were bathed in lactic acid.

A theory was born. Lack of oxygen to muscles leads to lactic acid, leads to fatigue.

Athletes were told that they should spend most of their effort exercising aerobically, using glucose as a fuel. If they tried to spend too much time exercising harder, in the anaerobic zone, they were told, they would pay a price, that lactic acid would accumulate in the muscles, forcing them to stop.

Few scientists questioned this view, Dr. Brooks said. But, he said, he became interested in it in the 1960's, when he was running track at Queens College and his coach told him that his performance was limited by a buildup of lactic acid.

When he graduated and began working on a Ph.D. in exercise physiology, he decided to study the lactic acid hypothesis for his dissertation.

"I gave rats radioactive lactic acid, and I found that they burned it faster than anything else I could give them," Dr. Brooks said.

It looked as if lactic acid was there for a reason. It was a source of energy.

Dr. Brooks said he published the finding in the late 70's. Other researchers challenged him at meetings and in print.

"I had huge fights, I had terrible trouble getting my grants funded, I had my papers rejected," Dr. Brooks recalled. But he soldiered on, conducting more elaborate studies with rats and, years later, moving on to humans. Every time, with every study, his results were consistent with his radical idea.

Eventually, other researchers confirmed the work. And gradually, the thinking among exercise physiologists began to change.

"The evidence has continued to mount," said L. Bruce Gladden, a professor of health and human performance at Auburn University. "It became clear that it is not so simple as to say, Lactic acid is a bad thing and it causes fatigue."

As for the idea that lactic acid causes muscle soreness, Dr. Gladden said, that never made sense.

"Lactic acid will be gone from your muscles within an hour of exercise," he said. "You get sore one to three days later. The time frame is not consistent, and the mechanisms have not been found."

The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle cells.

Mitochondria even have a special transporter protein to move the substance into them, Dr. Brooks found. Intense training makes a difference, he said, because it can make double the mitochondrial mass.

It is clear that the old lactic acid theory cannot explain what is happening to muscles, Dr. Brooks and others said.

Yet, Dr. Brooks said, even though coaches often believed in the myth of the lactic acid threshold, they ended up training athletes in the best way possible to increase their mitochondria. "Coaches have understood things the scientists didn't," he said.

Through trial and error, coaches learned that athletic performance improved when athletes worked on endurance, running longer and longer distances, for example.

That, it turns out, increased the mass of their muscle mitochondria, letting them burn more lactic acid and allowing the muscles to work harder and longer.

Just before a race, coaches often tell athletes to train very hard in brief spurts.

That extra stress increases the mitochondria mass even more, Dr. Brooks said, and is the reason for improved performance.

And the scientists?

They took much longer to figure it out.

"They said, 'You're anaerobic, you need more oxygen,' " Dr. Brooks said. "The scientists were stuck in 1920."

[Bon]

Great writeup.

Should be stickied so all teh newbz understand a bit more about lactic acid and can't blame it for not working out.

[Dummkopf]

Are you isolating your arms?

Do compound lifts

But by the pics it looks like your arms do all the work

[tom-trainer]

adeel! ha ha ha asif ur on here, its tom from school lol

you just gotta let time do the healing really, i usually find light cardio loosens me up!

[loney]

adeel! ha ha ha asif ur on here, its tom from school lol

you just gotta let time do the healing really, i usually find light cardio loosens me up!

LOL, wow, small fcukin world