Lactic acid is water-soluble, so the more hydrated you are, the less likely you are to feel a burn while you workout and cause lactic acid build up.  Drink plenty of fluids while you work out, as well as before and after your workout. Keep in mind that by the time you notice you are thirsty during a workout, you may already be dehydrated. Drink 8 to 16 oz. (236.6 ml to 473 ml) of water before you workout, then drink 8 oz. (236.6 ml) of water for every 20 minutes you workout. The cause of the burning sensation you feel in your muscles while exercising is twofold: it is partly due to the buildup of lactic acid, but it is also due to a lack of oxygen.  You can ameliorate this by paying close attention to your breathing while you exercise. Be sure to breathe deeply in and out, at an even pace. Try breathing in through your nose and out through your mouth. This will help to deliver oxygen to your muscles and stop the production of lactic acid. Pushing yourself too hard is what causes lactic acid buildup. Your heart rate should be in a fat burning or cardio range, depending on your goals. Although short bursts of exercise above this threshold can improve your aerobic health, make sure you do not go beyond your cardio range for longer than 1-2 minutes at a time. Most of your workout should be below your anaerobic threshold, which you can calculate using your age. First, calculate your maximum heart rate by subtracting your age from 220. For example, if you were 30-years-old, you'd calculate 220-30=190. Your maximum heart rate would be 190 beats per minute. Next, calculate your fat burning range by multiplying your maximum heart rate by 50% and 70%. You'd multiply 190X50%=95 and 190X70%=133. For a 30-year-old, the fat burning range is 95-133 beats per minute. Finally, calculate the cardio range by multiplying your maximum heart rate by 70% and 85%. For example, 190X70%=133 and 190X85%=162. The cardio range for a 30-year-old is 133-162 beats per minute. If this person's heart rate exceeded 162 beats per minute, they would be pushing themselves too hard. This is their anaerobic threshold. The more physically fit you are, the less glucose your body will need to burn and there will be less acid build up. This is because your body gets more efficient at burning calories and expending energy. You need to expend less effort to do the same activity.  You should try to work out several times a week, but make sure to take at least one or two rest days to allow your muscles to recover. Weightlifting is an activity that tends to promote lactic acid build up because it requires more oxygen than our bodies can deliver.  Although we have been told to "feel the burn," a buildup of lactic acid may also lead to micro-tears that can cause trauma in the muscles and leave you sore for days. Be sure to increase the weight and repetitions gradually to keep healthy levels of lactic acid in the body. The burning sensation you feel during intense exercise is the body's defense mechanism trying to prevent overexertion. You should not experience pain during a workout.  If you are doing aerobic activities, like running, walking fast, biking or using an elliptical or stair stepper, slow your speed. If you are doing weights, lower the number of repetitions or reduce the size of the weight. As you catch your breath, more oxygen will be delivered to your muscles and release the lactic acid. Since lactic acid disperses 30 minutes to an hour after your workout, stretching helps to release lactic acid, alleviating any burning sensations or muscle cramps you might be experiencing.  Stretch your muscles lightly follow any intense exercise, and also use your fingertips to massage the area gently.  This will also decrease any micro-trauma that may be responsible for soreness in the days following a workout. Rest after your workout, but lead an active life. Muscles need activity as well as oxygen and water to stay healthy. If you feel a burn in your muscles occasionally, there is no cause for alarm; lactic acid in small amounts is not damaging to your body and may even have some beneficial effects on your metabolism. In small amounts, lactic acid helps your body more easily absorb energy. It also burns more calories! Additionally, spending short periods of your workout in an anaerobic state allows you to improve your cardio endurance over time.
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