Have you ever received an answer to a question that feels, empty? I.e., light on facts because, perhaps, the provider of information doesn’t know the answer, but feels dutifully obligated to remain the figurehead know-it-all? When working at Equinox, I experienced such from a high-level trainer when inquiring as to whether or not one’s second wind—a revitalizing burst of energy during exercise—contains science behind it, or is simply “all in your head.” Your guess to his answer will be correct based on which choice is easier to not explain.
Prior to diving into the science of second wind, I will agree that there’s an imagined, psychological component, whereby and for example, you’re jogging and reach the halfway point. Knowing that you’ve entered the second half, especially when fatigued, oftentimes will produce euphoria because you know—psychologically feel—that “it’s all downhill from here.”
Example aside, I’m making a “hard stop” in the imagined department as we move on to second wind’s marrow of facts via science!
For those of us who are not avid cardio enthusiasts, i.e., the up at dawn type who barrel down the road or swimming pool and back on a daily basis, when performing endurance work, you will likely experience difficulty “kicking into gear” during the beginning. A few factors are at play.
1) Carbon dioxide, the waste product of oxygen isn’t being expelled fast enough.
2) ATP (adenosine triphosphate), the source of energy for all cells. When utilized, hydrogen ions are released into the muscles. If accumulating, they lower PH levels, rendering muscles more acidic. Couple this with a natural increase in body temperature, and your muscles will begin to burn.
*SIDENOTE ABOUT SORENESS*
Soreness after exercise is not due to lactic acid or an accumulation of it. Rather, it is caused by inflammation and micro tears in muscle fibers. We do not produce or have lactic acid in our muscles or bloodstream. It is found in fermented foods. Lactate, a source of energy from carbohydrates—which has been shuffled out of the deck of facts—in place of lactic acid falsehoods, can ease muscle burning by soaking up pesky hydrogen ions while fueling you.
Many of us would be excited to lace up the running shoes if we immediately felt like our second wind was there with us from the beginning. How might we achieve this? Let’s compile three options that you can deem to be a “yeah, right,” or a “right on!”
1) The “suck it up, Buttercup” method. This usually applies to those who infrequently perform cardio, and, do little to nothing via nutrition to prepare. Accept that the first five-to-15 minutes (or more!) of cardio will suck, but at some point your second wind will kick in as pain dissipates. Look at the bright side: it’s possible when sticking to this practice, that overtime, your mental fortitude and discomfort threshold will increase because the method is arduous.
2) Like a marathon runner who stays in long-distance shape year around, three-plus times a week, perform extended steady-state cardio. You will ideally perform 30-plus minutes each time. This way, carbon dioxide will expel from your body much faster while limiting its ability to accumulate.
3) Infuse shorter, moderately challenging 20 minute sessions two-to-three times a week, while maintaining a steady flow non-allergenic, easily digestible carbohydrates, on top of consuming half your weight in ounces of water each day.
So there you have it, folks. When dialing up your trusty second wind, will it be through the science of real, euphoria of imagined, or both?
“Websites”
https://www.discovery.com/science/lactic-acid-is-not-what-causes-sore-muscles
https://www.newscientist.com/lastword/mg24532691-400-running-on-empty-is-runners-second-wind-real/