Importance of the Acid-Base Balance in the Body

Importance of the Acid-Base Balance

 in the Body


by Vladimir Stojnic


           How many times we have heard words like acid-base balance? Probably not enough to admit the importance of it. In past few years, we have been bombarded with these words but do we understand the meaning of it? Ladies and gentlemen let us make it clear, let’s dig under the surface and give the acid-base balance the importance that this function in the body deserves. 

When we say this three words, acid-base balance, we mean a perfect balance of acid and base in the body. Since both acidity (acid environment, where the cell’s ph is under the physiological balance) or alkalinity (base environment, ph above 7) can cause a damage or potential death, the primary goal of all body systems is to maintain that small window of pH value in which all in-body reactions occur. ---Just as a reminder, pH is a scale which measure the acidity or basicity of a given solution : 0-6 acid, 7 neutral, 8-14 base.  (


           During rest, a human body does an excellent job of regulating the metabolic processes (breakdown and rebuild of macronutrients) very easily. Thus, pH value is in its comfortable zone, pH 7.3-7.4.... That’s how small that window of comfort is! This environment is the best for almost all metabolic reactions that occur in the body. The problem starts when we put the body through some stress, let’s say exercise. 


            Once we engage in some planned physical activity, exercise, there is a chemical instability caused by greater demand for energy, ATP (adenosine triphosphate). The higher demand of ATP (an unit of energy that we produce) is managed by increase of all metabolic processes. The consequence of it is increased hydrogen ion production. That is as if you put a few extra layers of clothing on a hot summer day or if you wear a short sleeve shirt on a cold winter day. Middle is the best.  Excessive number of hydrogen ions can cause more acidic environment, which if it falls down to pH 6.8 and stays for more than few seconds, it can cause severe damages and potential death. 


            On the positive side, our body does a great amount of work to keep us off that metabolic instability through hard workers called buffers.  Buffers are chemical structures that resist acid-base imbalance. There are few of them but the most important system is bicarbonate (HCO3-). (

A bicarbonate molecule is a weak acid that serves as a regulator of pH, in and out of the cell. That means that this molecule can easily accept a free hydrogen ion and lower the level of acidity, which product is a molecule of water and carbon dioxide. And that is the time when our lungs get into a play. By exhaling we get a rid of excessive carbon dioxide, which helps the body to maintain the levels of acid-base balance and water goes back in the system. 


            During high intensity exercise, professional athletes are trying to increase the buffering by ingesting a sodium bicarbonate or sodium citrate, which reduces the time of system imbalance. It is very important that the system bounce back as quickly as possible to reduce potential complications caused by acidic environment in the cells.

So, the acid-base balance is very important part of homeostasis, as it maintains the environment suited for all in body chemical reactions. Slight changes, like increased sodium intake or sugar consumption,  can cause pathological processes on the body which can lead to death.  It is important to understand that improper diet and lack of exercise can increase the homeostatic instability and create medical problems to the body. Less processed food and more fruits and vegetables combined with moderate exercising that includes cardiovascular and strength exercise, is very beneficial for the acid-base balance. 


              The human body, in simple language, work on “Goldilocks” based system. It uses all senses to choose the best “soup” (chemical substances we eat and produce) and picks the most comfortable “bed” (environmental properties) to maintain the complexed machine called human body to function normal through our life. With that being said, stop injuring the body by doing nothing and eating garbage and go out, play and eat naturally grown food, prepared with care and love.





Work cited


"What is pH?." EPA. Environmental Protection Agency, n.d. Web. 11 Sept. 2014

"Blood, Sweat, and Buffers: pH Regulation During Exercise." pH Buffers in 

the Blood. N.p., n.d. Web. 13 Sept. 2014. <

(n.d.). Retrieved November 29, 2014, from


Does Cardio Make You Feel Young?

As you approach middle age and beyond, you may start noticing that things don't always work the way they used to. Maybe you get tired more easily or you find it's harder to stand up after you've been sitting on the floor for a while. You may even start to feel the occasional ache or pain in well-used joints. Just because you're aging chronologically doesn't mean you need to put up with aging biologically.

Research published in the British Journal of Sports Medicine indicates that regular, moderate- to vigorous-cardiovascular exercise could delay biological aging by roughly 12 years. That means when you hit 50, you'll still feel like you're in your 30s, and that's something worth exercising for.
The Research and Results
When an individual ages, a natural decline in aerobic capacity begins to take place at the rate of approximately five ml/[kg*min] per decade. This basically means that if you were in great cardiovascular shape in your 20s, with an aerobic capacity of 50 ml/[kg*min], by your 60s your aerobic capacity would have dipped to 30 ml/[kg*min]. Likewise, if you were in average shape in your 20s with an aerobic capacity of 40 ml/[kg*min], by your 60s your aerobic capacity would have dipped to 20 ml/[kg*min].

What do all these numbers mean? Well, when your aerobic capacity dips to about 18 in men and 15 in women, regular daily activity becomes almost too hard to perform without experiencing extreme fatigue.

According to researchers, relatively high-intensity aerobic exercise performed over a relatively long period of time can boost aerobic power by 25 percent, the equivalent of 10 to 12 biological years. Even if you've allowed yourself to live a fairly sedentary life, starting an aerobic exercise program can reverse some of the biological aging that has already taken place.
The Takeaway
In order to improve your aerobic capacity, you have to challenge your heart and lungs. Just like you have to lift heavier weights in order to become stronger, you have to push yourself during your cardio session in order to increase your lung capacity. If the thought of pushing yourself hard during your cardio routine is enough to make you ditch it altogether, you can take a sigh of relief—pushing yourself hard throughout your workout is unnecessary.

What you need to focus on are activities that push you hard, then allow you to enjoy a period of rest. Interval training and a variety of group fitness classes provide this hard-easy-hard sequence that can enhance aerobic capacity.


Tone Up in 20 Minutes or Less

"Skipping rope annihilates more than 10 calories a minute while toning every inch of your body," says Michael Olajide Jr., owner of Aerospace gym in New York City, who created this pound-melting plan exclusively for SELF. Here, he splices jump rope intervals with strength moves to burn more than 200 calories in 20 minutes. That's a routine you won't be able to skip.

What you'll need A jump rope and a watch or clock with a second hand to time intervals

How to Do it

Alternate two minutes of jumping rope with one set of each of the strength moves in the order shown, starting and finishing with a jump rope set. Try to transition quickly between rope and strength intervals. Do the routine three times a week, every other day, to lose weight by leaps and bounds.

Find the right fit.

Step on the center of the rope with both feet: The handles should reach your armpits. If you're shorter than 5 foot 7 inches, try an 8-foot rope; 5 foot 7 to 6 foot, a 9-foot length; taller than 6 foot, a 10-foot length. Hint: As you skip, the rope should just skim the floor.

Fine-tune your form.

Always keep your arms bent with elbows at waist level, close to the body. Flick your wrists in small circles rather than swinging your arms in wide circles. Focus eyes forward, not down. Jump 1 inch off the ground, only high enough to let the rope pass under foot, and land on the balls of feet, knees soft.

Skirt this slipup.

That extra little hop between jumps, which many people take, is an unneeded impact on knee and ankle joints and ruins rhythm. To avoid it, spin the rope faster (at least 80 turns per minute) so you have only time to take one jump per turn.

Cushion the blow.

Jumping rope is half the impact of jogging. Still, wear cross-trainers with extra ankle support and padding at the ball of the foot for shock absorption. The best jumping surfaces: non-shag carpets, packed dirt, grass, thin mats and sprung floors such as those found on basketball courts.

Heel click
Stand with feet wider than hip-width apart, toes out. Fold rope in quarters; grip each end with one hand. Raise arms overhead, elbows in line with ears. Squat until thighs are parallel to ground, then spring up, bringing arms toward thighs. At height of jump, click heels together (as shown). Return to start. Do 8 to 10 reps. Jump rope for 2 minutes.

Power twist
Start in lunge position with right foot forward. Fold rope in quarters and hold one end in each hand with arms raised to chest level. Maintaining lunge, twist torso to right (as shown). Hold for a one-second count and twist back to center. Do 8 to 10 twists to right, then switch legs and repeat twists to left. Jump rope for 2 minutes.

Leap frog
Stand with feet hip-width apart. Fold rope in quarters and hold one end of rope in each hand, palms up. Squat until thighs are parallel to ground, holding rope in front of knees. Straighten legs to spring up as you bend elbows and curl rope toward chest (as shown). Land softly in squat position. Do 8 to 10 reps. Jump rope for 2 minutes.

Pick-up lunge
Start with folded rope on ground just outside of right foot. Stand with feet hip-width apart. Balance on right foot with left leg raised behind you, knee bent, left hand on hip. Keeping right knee bent, lean over and pick up rope with right hand (as shown). Return to standing. Place rope back on same spot to complete rep. Do 8 to 10 reps. Switch sides; repeat. Jump rope for 2 minutes.

Double hop
Stretch rope straight out on ground. Stand alongside one end with feet together, elbows bent at sides. Bend knees slightly then hop forward and diagonally to other side of rope. Land softly on balls of feet (as shown), then quickly jump forward and to other side of rope. Continue to end of rope, turn around and complete rep by repeating hops back to start. Do 8 to 10 reps. Jump rope for 2 minutes.


About Teg Fitness

Never give up, on reaching the top.

Teg Fitness is designed to make it's clients feel the most comfortable during their workouts. Whether the goal is enhance of muscle strength, endurance, fat loss, or flexibility, Teg Fitness is here to help. Teg Fitness can even assist to embed preparation for a specific sporting event, recovery after a surgery or major life moment, such as a wedding, while making sure you meet your finish line.

Vladimir Stojnic, CSCS

Vladimir's experience as a professional athlete throughout his life combined with his passion for Sports Medicine, brought him to the United States to pursue a career filled with knowledge of orthopedic rehabilitation. He holds a degree in Nutrition and Exercise Science from CUNY-Queens College. He is also a NCSA Certified Strength and Conditioning Specialist and ACSM Certified Personal Trainer. Additionally,he is a student of Physical Therapy Doctoral Program at Columbia University Medical Center.  

Having an innovative, modern approach supported by science, Vladimir's dedication and expertise provided to his clients' fitness goals are first-class. Having over five years of experience as a Fitness Professional, he can provide excellent service that is proven by many clients, that once were taught had improved control over their own diet and body.

In his free time, he loves playing tennis, volleyball and spending time outdoors. Vladimir is ACSM National Student Representative in New York Regional Chapter and enjoys volunteering in Physical Therapy Department at New York Presbyterian Hospital. 

With precision, determination, and always adding fun and diversity, Teg Fitness is a place we can guarantee triumph. Your succes can start at the convience of your very own desired place, no matter if you choose your location to be your home, private gym or the desire to be outdoors. If you do not have any preferences, a local convenient gym will be suggested. No matter the location, Teg Fitness always maintains a sheer dedication to properly guide clients into the right direction towards their target. At the end of the day, it is all about you and your goals.

Let's share the glory of your fitness success.
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