A GOOD WORKOUT DESERVES A GOOD RECOVERY

The client asked and the trainer- who studied Physiology - answered  

A GOOD WORKOUT DESERVES A GOOD RECOVERY    ...Says Margo -

Your trainer

Contrary to popular opinion, lactate or, as it is often called, lactic acidbuildup isnotresponsible for the muscle soreness felt in the days followingstrenuous exercise.(1)

The muscle soreness aka DOMS or Delayed Muscle Soreness is a result of “damage” on a cellular level that is physical , much like shredded velcro. Muscles actually produce force using a catch and release method like real velcro and it puts a strain on the entire connection from bone covered tendon to the belly of the muscle (widest part) to the other attachment of muscle to bone.

The force needs energy. You burn calories to produce this force and even use up more calories repairing the muscle system post workout. You can roughly measure the shape you are in by when the onset of soreness starts.

ONSET OF SORENESS                                                      SORENESS DISSIPATES

   24 hours- not bad 

   Right away- you have injured yourself                                                                                                                                                                                                   within 72 hours later – hard workout

                                                                                                     within 24 hours later- easy workout

                                                                                                     within 48 hours later -medium w.o.

So you can see at a glance how a trainer or coach designs a program to cycle the effects of a workout so the athlete/client does not burn out and produces a weak result. This holds true for weight loss as well as sports training.

In the meantime the scientists have not quite figured out the results of intermediate metabolism (breaking down your food into energy for workouts. There is more than one pathway; which explains the KETOGENIC eating plan and so called ketogenic workouts.(2) Actually most hard workouts will produce some ketogenic effect.\, and definitely produces soreness. But no one is exactly sure how. It is difficult to study a living human. This much we know…

Rather,the production of lactate and other metabolites during extremeexertion results in the burning sensation often felt in activemuscles, though which exact metabolites are involved remains unclear.(1)

Thisoften painful sensation also gets us to stop overworking the body,thus forcing a recovery period in which the body clears the lactateand other metabolites.

A GOOD WORKOUT DESERVES A GOOD RECOVERY.

Recovery can be in the form of massage /ice baths /heat /dynamic stretching /classic stretching (30 full seconds)/sleep… /working out a different muscle group… active rest…

Walking. Yoga. Swimming easy…

(1)https://www.scientificamerican.com/article/why-does-lactic-acid-buil/

(2) Ketosis Not to be confused with Ketoacidosis or Kurtosis

By metabolizing these products Ketone bodies: acetone, acetoacetic acid, and beta-hydroxybutyric acid SEE IMAGE more calories can be used – thus the rationale of the Ketogenic diet However there are a few caveats here:

https://www.healthline.com/health/ketonuria#causes

.

You breathe in Oxygen and breathe out Carbon Dioxide

Acetone, the simplest ketone, is very miscible with water and is common in the body. 

 Acetone

Acetoacetic acid

BHA

In a Ketosis state ,large ketones are produced naturally in the liver through the decomposition of fatty acids. These molecules will lose most of their carbonyl groups in a process called decarboxylation, where the carbonyl breaks away to make carbon dioxide.(you exhale Carbon Dioxide ) Thus breaking of the carbon backbone burns more calories The picture below is called Metabolism (intermediate type - Tri cyclic Citric Acid Cycle because it goes around 3 times no kidding) Some people call this the Krebs Cycle after the scientist.

Your body must dispose of fat deposits through a series of complicated metabolic pathways. The byproducts of fat metabolism leave your body:

(1) As water, through your skin (when you sweat) and your kidneys (when you urinate).

(2)As carbon dioxide, through your lungs (when you breathe out).

KETOSIS is CHEMICAL

Acetone is the end product and excreted through breath and urine. When the metabolism is unable to quickly flush out ketones, the body enters a state of ketosis. This often happens when not enough carbohydrates are available in the bloodstream. Then weigh loss may stop because in a keto diet you need a platform (substrate) for the whole reaction (decarboxylation ) to occur. Its your blood stream running around the lactic acid and other metabolites(broken down foods into carbons ,water etc) and it takes some of those materials and stores them in your muscles for a rainy day - see glycogen) This process is less efficient and does not use as much calories as the other pathway for dealing with your food-unlike ketosis. It has been estimated that ketone production can be up to 3% less efficient -so you burn more calories.

SPLENDA

SO-- eating only Splenda will not let anything enter this ketosis pathway. Remember your liver has to pick up components from your blood stream in order to produce ketones in order to burn calories. You are not directly burning or decarboxylizing fat.

You are never doing anything directly in the Human Body’s Pathways. SO when you burn fat it has to be busted up- lose its frame before you can go to step 2 and dispose of it. Fat is actually a triglyceride which means there are carbons linked together in a chain – so it takes even more energy to break down a fat molecule. The cool part is that a fat molecule broken up supplies more energy that a busted up carb. Splenda provides NO ENERGY AT ALL so when you are stuck you may have to prime the pump with some agave or honey or real sugar .

Then the Ketones can be rebuilt into glucose for the muscles which takes even MORE energy The trick is to start with a very small amount of real sugars i.e. ¼ teaspoon in your coffee for a week or so to see what occurs. If you do not like this idea- add some protein i.e. a lean salmon fillet with your eggs… Protein also works in this pathway… by going into the urea cycle and also using energy… GOODBYE FAT

GOODBYE FAT

https://www.livestrong.com/article/31619-triglyceride-broken-down/ HAS A USER FRIENDLY EXPLANATION OF FAT BREAKDOWN – WHICH DOES NOT HAPPEN IN THE LIVER.

See the small intestine for that!

In any case if you really want the chemistry (hope your eyes do not glaze over) you can read the physiology of fat loss from blogger who explains in a professorial manner -like my physiology class at Brooklyn College : https://livingandlearning101.blogspot.com/2009/12/physiology-of-fat-loss.html