Lactic  Acid  –  DOMS    –   and   other  things  you  might  want  to  know

Ø  The  human  body  prefers  to  generate  most  of  its  energy  using  aerobic  (with oxygen) methods.

Ø  In     a    situation    when    you   require    energy    production    faster   than   your   body    can deliver it  will  work  anaerobically    (without  oxygen).

Ø  Not  enough  oxygen?      Your  body  shuttles  pyruvate  away  from    the  aerobic  system    and converts  to   lactate   allowing    energy    production    anaerobically    that    can   last    for    one-three    minutes.      And  during  this  time  lactate  can  accumulate  to  high  levels.     Resulting    in that    muscle-­‐burn    you  are  familiar  with.

Ø  Muscle-­‐burn    from    those  high    levels    of   lactate    create    a   side   effect   of   increased acidity    of    the  muscle  cells,  which  limits  the  capacity  of  the  muscle  to  do  more  work.   This causes    your    body    to    slow   down    allowing    oxygen    to  become  available  and  then  clear lactate  that    will    revert    back  to  pyruvate,  which  is  processed  with  the  aerobic  system.

Ø  SO…  LACTIC    ACID   BUILD-­UP    IS    NOT THE   CAUSE   OF   YOUR   MUSCLE SORENESS.

Ø  The  muscle  soreness/tenderness  you  feel  24-­‐72    hours    after    intense    exercise   is called DOMS    (delayed-­‐onset    muscle  soreness).

Ø  The  precise  cause  of  DOMS  is  still  unknown  but  most  research  shows  muscle  cell  damage and    elevated  release  of  various  metabolites  into    surrounding   tissues.    Intense  exercise results  in    an  inflammatory-­‐repair    response    leading  to    the    swelling  and  soreness.

Ø  The  muscle  cell  damage  is  considered  the  good  kind  –  where  the  muscle  will rebuild stronger    and    denser.

Ø  It   appears   eccentric    contractions  result    in    a   greater  DOMS    effect.

Ø  In  races  or  performance  events  one  wants  to  avoid  lactic  acid  build-­‐up.       High   levels of    intense    activities    actually  strengthen  the  muscles’  ability    to    adapts    to    the    process and  become    more  efficient  at  absorbing  lactic    acid.     As  the  energy  factories  (aerobic  and anaerobic    become  stronger)  you  can  train  longer  and  harder.

Ø  High  intensity  interval  training  is  best.     Alternate  minutes  of  intense  activity  with  active recovery.

Right    now,    leave  that   planning    to   Susan    and  Lisa….  Just  come  and  KICK    IT!

every  day

Kick It Boot Camp Bring your Friends Day will be Wednesday, June 6th with a rain date of Friday, June 8th.

Upcoming fitness opportunities are conveniently delivered to your inbox so you don’t miss out. Subscribing is easy, just visit the sign-up box on the right column of our website. You’re invited to click here and take a peek at April’s newsletter.

Mark your calendar! Get ready to Kick It May 14th through June 11th (no class Memorial Day). Check out pictures from 2011 on the ”Kick It” Boot Camp page, here.

Come join us for the final outdoor Kick It Boot Camp of 2011!

Two days a week W & F!

New Time for Fall:  5:45-6:45am  Rain or Shine!

Bug Light, South Porltand.

Wednesday Spetember 7, 2011 -  Friday September 23, 2011.  $60 

Walk-Ins welcome $12

Don’t stop Now!! 

 Have you been on vacation? 

 Come on back or get started and “Fall Into Fitness!”

M,W,F    5:30-6:30am   Rain or Shine!

Monday August 1st - Friday September 2nd

Cost:  $150          Walk Ins $12 a class

Bug Light, South Portland

Let’s stay outside as long as we can!!

Please call or email with any questions.

Note:  September Boot Camp:  Wednesdays & Fridays 5:45-6:45

September 7th– September 23rd!    $60.00

The Fun & Fitness continues!  Please join us!

July 6th – July 29th.  M,W, F  5:30-6:30am  RAIN OR SHINE!

Bug Light South Porltand

Cost $110 (11 Camps) or $12 Walk In

First July camp starts on Wednesday the 6th.

Where:  Bug Light South Portland

Bring Weights, Water & Mat, and energy!

Check Kick It Boot Camp page for more details on camp. Call or email Susan or Lisa with any questions.

Note: August Three Day Boot Camp August 1st – September 2nd

Hope to see you there!

All Ages, All Fitness Levels!

2011 twenty day Boot Camp is finishing up Monday June 13th with final testing. The campers have been dedicated Boot Camp recruits, even through the rain that we had for the first two weeks. If you would like to join them and start your summer off with testing to find your baseline fitness level, you can come on Monday the 13th promptly at 5:30 AM. (If this is your first time, please come ten minutes early). You may choose to start your three day camp on Wednesday the 15th. Call or email with any questions.

Dates of June Three Day Camp:  (13th testing optional), 15th, 17th, 20th, 22nd, 24th, 27th, 29th, July 1st

Where: Bug Light in South Portland

Time: 5:30-6:30 AM Rain or Shine, Don’t be late!

Cost: $90 with testing, $80 without testing, $12 drop-in

Bring: Weights, mat, and water

For detailed description and pictures, please click on Kick It Boot Camp page.

Don’t miss out on the beautiful scenery and the great comradery!

The Boot Camp recruits are signing up.  Don’t miss out on Kicking your fitness up a notch and getting Beach Body Ready!!  This camp is for all ages, all sizes and all fitness levels, not for the Faint of Heart!  Call to set up your pre-camp meeting.  Shape up and Ship Out your Stress working out with the beautiful sunrise and ocean breeze!